How to maintain weight balance during menopause


Menopause can be a difficult time for women. It causes all sorts of side effects that are hard to deal with. One of the menopausal symptoms that many women have difficulty accepting is weight gain. 

Menopause weight gain doesn’t just happen because you’re getting older, though there are specific factors that cause it to happen, and there are steps you can take to combat the problem. Here we will explain more about menopause weight gain and what to do about it.

What Causes Menopause Weight Gain

Changes in hormone levels

One of the biggest reasons menopause weight gain is such a common problem for women is that their hormones are changing. As doctors from hormone replacement HRTGuru clinic state – “During this time in your life, your body goes through what doctors call estrogen withdrawal”. 

Estrogen tends to be largely responsible for maintaining water retention and other bodily functions related to weight regulation, so when there is little or no estrogen in your body, you will experience a disruption of these processes. This is why many doctors prescribe hormone replacement therapy to transition women through menopause.

Other external factors

Some other factors such as lack of physical activity and a poor diet can lead to menopause weight gain. While these do contribute to the problem, doctors believe that they are not the only causes. 

For example, doctors insist that estrogen levels play a role in weight gain because many women experience weight loss during hormone replacement therapy. Other doctors say that certain foods such as processed carbohydrates, and sugar cause menopause weight gain because they stimulate insulin production in your body.

Genetic predisposition

One of the most significant factors that cause menopause weight gain is your family’s past. If you have a mother or grandmother who gained weight during menopause, it is more likely that you will also experience an increase in your body mass index (BMI). 

This isn’t to say that you are completely doomed unless you were blessed with thin, slender genetics. With a little effort, you can overcome your family’s genetic legacy, and maintain the weight you have now during menopause.

How to prevent menopause weight gain

Keep your normal weight

Doctors recommend that women maintain a normal weight throughout the menopause transition. Of course, doctors admit that there is no set definition for what “normal weight” means during menopause. 

Usually, doctors’ recommendations for maintaining an average weight during menopause transition are based on women’s BMIs. If doctors say you should maintain a normal BMI during menopause, they recommend increasing your activity and eating a well-balanced diet that includes fresh fruits and vegetables. 

These doctors also suggest limiting processed carbohydrates as much as possible to combat weight gain associated with menopause.

Eat well

Doctors say that women can eat all the fruits and vegetables they want during menopause. These foods are an excellent, healthy way to drop weight without feeling hungry or deprived.

If you have a sweet tooth, doctors recommend eating more apples, strawberries, pears, tart cherries, citrus fruit, and raspberries instead of processed sugar because these fruits have reduced the risk of heart disease and cancer. On top of that, these fruits are packed full of fiber and nutrients for a well-balanced diet.

Have regular exercise

Doctors recommend that women get at least 30 minutes of moderate-intensity physical activity every day during the menopause transition. A brisk walk around the neighborhood is one viable option for this purpose. 

Women who struggle to stay active can talk to their doctors about taking hormone replacement therapy, which often leads to menopause weight gain because hormones like estrogen are responsible for regulating the body’s water balance. Another way to stay active is to participate in activities that you enjoy during menopause weight gain, such as walking your dog or playing with your kids.

To sum up

If you are one of those who notice weight gain as they transition through menopause, do not despair. With a bit of knowledge and the right treatment, you can still win the fight against menopause weight gain and enjoy your golden years to the fullest. Don’t hesitate to see your doctor if you need help monitoring or controlling your weight during this important stage of your life.