Blog,Food & Nutrition,Healthy Living “Grasping Weight Increase During Menopause: Investigating the Surprising Factors”

“Grasping Weight Increase During Menopause: Investigating the Surprising Factors”

"Grasping Weight Increase During Menopause: Investigating the Surprising Factors"


# Your Ultimate Handbook for Weight Management in Midlife

### **Reviewed by**
Helen Kollias, PhD | Specialist in physiology and molecular biology
Brian St. Pierre, MS, RD | Registered Dietitian and Nutrition Specialist

## **At some point in my mid-40s, I noticed the scale starting to rise.**

One or two pounds escalated to five, then ten, and eventually twenty.

Even though I was seemingly doing “all the right things”—consuming less and increasing my activity—it felt like those added pounds were here to remain. Does this resonate with you? You’re in good company.

For numerous women experiencing midlife, weight gain seems virtually inescapable. Is it due to a slowing metabolism or perimenopause? Not entirely.

Interestingly, the factors contributing to midlife weight gain are often intricate and diverse—and typically not what you might anticipate.

Let’s take a look:

– The unexpected reasons women accumulate weight during midlife (not metabolism-related)
– Why rigorous exercise and strict dieting might have adverse effects
– Practical, evidence-based approaches to tackle midlife weight gain

## **What Is Menopause, Really?**

Many women describe menopause as lasting years, but that isn’t precisely accurate. Menopause itself isn’t a phase—it’s a distinct moment marking 12 consecutive months without a menstrual cycle. This shift generally occurs between the ages of 46 and 56.

### The Transition Period: Perimenopause

The years prior to menopause are referred to as **perimenopause**, or the “menopause transition.” During this period, hormonal shifts—especially a decline in estrogen—may lead to:

– Irregular menstrual cycles
– Hot flashes
– Sleep disturbances
– Vaginal dryness
– Mood alterations
– And indeed, gradual weight gain

While these symptoms are prevalent, the changes in your body’s shape, energy, and weight aren’t solely caused by hormones. Let’s delve into what is *actually* going on.

## **How Much Weight Do Women Generally Gain During This Phase?**

Weight gain during menopause is a reality, but it may not be as severe as you imagine.

Helen Kollias, PhD, observes that **Western women, on average, gain about 4–6 pounds during the transition**, approximately distributed over three to four years.1 2

This pace of weight gain is twice that of pre-menopausal women—but aligns more closely with the typical weight gain seen in men during midlife.

Thus, menopause by itself isn’t necessarily the main offender. Aging, lifestyle adjustments, and stress management also play a significant role in the number revealed by the scale.

## **Decoding the Reasons: Why Weight Gain Occurs at Midlife**

While it might be easy to attribute a failing metabolism as the root cause, the real reasons behind weight gain during menopause often focus on several crucial factors.

### ✅ **You’re Experiencing Difficulty Sleeping**

With night sweats, overwhelming obligations, and joint discomfort, uninterrupted sleep becomes hard for many women during perimenopause. Poor-quality sleep initiates a detrimental cycle:

– Heightened cravings and hunger3 4
– Decreased impulse control, leading to quick, unhealthy food choices
– Increased stress levels, further disrupting restorative sleep

### ✅ **Hunger and Cravings Can Be Overwhelming**

Hormonal changes, along with insufficient sleep, intensify your body’s hunger signals and ramp up cravings.

One study revealed that sleep-deprived individuals consumed **350+ extra calories daily**, often from higher-fat, less nutritious foods.7

### ✅ **Your Activity Level Is Declining**

Aging, inflammation, joint pain, and muscle loss make it increasingly difficult to maintain high-intensity workouts or bounce back from rigorous exercise. When you consider packed schedules, desk jobs, and the lure of sedentary activities (hello, Netflix?), routine movement tends to decrease significantly.

## **Midlife Weight Gain: Is It Solely Hormones?**

Hormonal changes do impact *where* fat is deposited. For instance, as estrogen drops, body fat typically shifts from the hips and thighs to the belly.

Nevertheless, studies suggest that menopause itself isn’t the direct cause of weight gain. Hormone therapy—while alleviating other symptoms—doesn’t prevent or reverse weight gain.15

The essential takeaway? Adjust your lifestyle strategies to align with the transformations in your body.

## **Why Dieting & Intense Training Frequently Backfire**

As you age, the “tough love” approach to eating and fitness—extreme calorie restriction, skipping meals, or exhausting HIIT workouts—can be counterproductive.

Excessive efforts can:

1. **Lead to overeating**: Cutting calories often spurs stronger cravings and binge eating.
2. **Deplete your energy**: Intense workouts can be draining—and may require more recuperation days.
3. **Increase stress**