Menopause is a significant phase in life that often brings various changes, including weight gain. Understanding the reasons behind this and how to manage it can help people lead healthier and more comfortable lives during and after menopause.
Why is Weight Gain Common in Menopause?
According to the British Menopause Society, more than 50% of individuals experience weight gain during menopause. This figure can be as high as 60% to 70% in some research findings.
Weight gain is a natural part of aging. However, the hormonal changes during perimenopause can cause an accelerated increase in weight. Abdominal fat gain and muscle mass loss become common during this period, increasing the risk of metabolic and cardiovascular diseases.
How Much Weight Do People Typically Gain?
Studies suggest that individuals gain an average of 1 pound (0.45 kilograms) per year during the menopause transition. By the end of this phase, some may experience a total weight gain of 22 pounds (10 kilograms).
Interestingly, body composition changes may vary among racial and ethnic backgrounds. For example, a 2019 study showed that while white and Black participants experienced significant weight changes, Japanese and Chinese participants did not exhibit similar gains.
Preventing Weight Gain During Menopause
1. Nutrition
Planning for perimenopausal weight gain in your late 30s is ideal. A calorie-reduced diet, around 1,300 calories daily, may help manage weight. However, it’s essential to consult a healthcare professional to ensure proper nutrition.
2. Physical Activity
Engaging in 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous activity per week is highly recommended. Strength or resistance training at least two days a week can also maintain muscle mass.
3. Medications
If lifestyle changes aren’t enough, doctors may prescribe weight loss medication or hormone therapy to help manage menopausal symptoms and weight gain.
Final Thoughts
Weight gain during menopause can be managed through lifestyle adjustments and medical interventions. Early planning, a balanced diet, regular physical activity, and consulting healthcare professionals are crucial for maintaining a healthy weight and reducing disease risks during menopause.