Why does menopause cause you to gain weight?

During menopause, a change in hormones can alter regular functions like digestion and appetite. It can also result in changes to the distribution of body fat and mass.

While menopausal symptoms vary for everyone, many struggle with changes in their weight and shape. This can be incredibly distressing, but the good news is, there are ways you can treat this.

In fact, this is why Juniper exists — to help women access holistic and clinical healthcare that treats menopause and weight gain while also breaking the stigma surrounding these issues.

To gain a better understanding of the relationship between menopause and weight gain, we've compiled a handy guide just for you with advice on how to fight back against extra weight gain during the menopause transition.

What is menopause?

In scientific terms, menopause marks the end of a woman's ovulation, and by definition, is the stage of life beginning 12 months after her last period [1]. It is brought on by a natural decrease in female sex hormones, like estrogen and progesterone.

Typically, menopause begins between the ages of 45 and 55; however, one can also experience early menopause as a result of illness, injury or other disruption to one's hormones [2][3].

In menopause, the ovaries stop releasing eggs, and your periods will cease. It can also result in a number of physical and mood-related changes.

Perimenopause, on the other hand, describes the period before menopause, where the body adjusts to the ongoing reduction in sex hormones.

What changes occur in menopause?

The symptoms of menopause and peri-menopause vary, but can include:

• Changes to — and eventual end of — the menstrual cycle
• Reduced skin elasticity and increased dryness
• Vaginal dryness
• Hair loss
• Hot flushes and variations in body temperature
• Changes in energy levels and mood
• Reduction in sleep quality, e.g. insomnia
• Headaches
• Changes to body composition, which can include weight gain, weight distribution and increased abdominal fat, etc [3][4].

Why do you gain weight during menopause?

There is a combination of factors that can potentially contribute to weight gain after menopause.

Firstly, you may experience some changes to your metabolic system. During menopause, your metabolism tends to slow down, and in some cases, you can develop greater insulin resistance. You may also experience an increased appetite [1].

It's also common to feel like you have less energy during this period. A drop in energy can result in less movement and exercise. It is thought that the weight gain many women can experience in menopause is related largely to a reduction in spontaneous activity [5].

And finally, changes in estrogen and androgen levels affect the distribution of body fat, which can shift to your abdominal area. If you feel as though you are suddenly carrying more weight in your abdomen or the tightness of your jeans is indicating a change in your waist circumference, you are not alone. Most people experience this same thing during menopause.

It is important to note that a range of factors can contribute to weight gain at any age. These include genetic, socioeconomic, lifestyle and other health factors [1].

What is the average weight gain during menopause?

The amount of weight gained during menopause will vary from person to person, and research can only give a ballpark figure. Keep in mind that every person's body reacts differently, and not everyone will gain the same amount of weight.

A study of women in the 1980s found that the cohort gained an average of 5.5lbs (2.5kg) over three years during menopause. 20% of the women gained 9.9lbs (4.5kg) or more, while 3% lost 9.9lbs (4.5kg) or more [6].

Other studies claim the average menopausal weight gain is around 4.6lbs (2.1kg) [7].

Having said that, a lot of research concludes it is difficult to put a precise figure on weight gain related to menopause. It is agreed, however, that everybody tends to gain weight as they age, and this is considered to be pretty normal.

Generally speaking, studies have found that people gain an average of 1.1lbs (0.5kg) per year, related to ageing [8].

Why is menopausal weight gain often around the stomach?

It's common for menopausal women to experience an increase in belly fat or weight around the midsection, which is related to a drop in estrogen hormones — this is known as hormonal weight gain.

The dominant female sex hormone, estrogen, typically encourages weight to gather in subcutaneous tissue around the hips. During menopause, estrogen drops and androgens rise. This encourages more fat to gather in the abdominal area [1].

Does weight gained in menopause go away?

Many women wonder whether menopause weight gain is inevitable and permanent, or if it is avoidable and temporary. Unfortunately, there isn't a straightforward answer to this question.

As we mentioned, all people tend to gain a small amount of body weight each year as they age. But the symptoms of menopause and the bodily changes that occur during this time can make it extremely difficult to prevent weight gain from occurring.

It can also feel nearly impossible to lose menopausal weight just through a healthy diet and exercise routine. This is where Juniper comes in.

How to prevent weight gain in menopause

While there's no one right way to manage weight gain during menopause, there are a few things you can do to make the menopausal transition slightly easier. In fact, Juniper has a whole team dedicated to helping you improve your health through weight loss.

With Juniper, you can access weight loss medication tailored to your health and goals — never one-size-fits-all. Our app helps you track progress, connect with your care team, adjust medication as needed, and access expert advice. You'll also get structured tools to build lasting habits and ongoing care.

Kickstart your weight loss journey with one of our groundbreaking weight loss injections. We can prescribe Ozempic, Wegovy, Mounjaro and Zepbound. These medications mimic the GLP-1 hormone to help control cravings, delay stomach emptying, and keep you feeling fuller for longer.

But it's not just about taking the medication. We help you make lifestyle and habit changes, and we’re in it with you for the long run, having helped thousands of women achieve their weight loss goals.

Ready to see if Juniper is right for you? You can check your eligibility here. 

Healthy habits to help manage menopause

Healthy diet

If you are looking to lose weight, one of the most important elements is paying attention to your nutrition. You might consider reducing your calorie intake while maintaining a diet that is high in protein and other important nutrients. This can be most easily achieved by cutting back on complex carbohydrates, high-fat and high-sugar foods.

Considering menopause can lead to insulin resistance and high blood sugar, avoiding sugary and processed foods and consuming more low-GI foods is recommended. Some have also found that a Mediterranean diet can help with weight loss in menopause [8]. This diet emphasizes eating plenty of fruits, vegetables, whole grains, nuts, and olive oil, with moderate consumption of fish, poultry, and dairy.

Fad and crash diets should be avoided as these won't help you lose weight and keep it off in the long term.

Physical activity

It is important for folks of all ages to maintain physical activity. For premenopausal women, moderate intensity physical activity is highly encouraged. Here are some options you can consider trying:

• Aerobic exercise. Aerobic exercises like swimming, cycling or brisk walking can give your metabolism a little kick. Do at least two to three hours of moderate aerobic exercise per week, or 30 minutes per day.
• Strength training or resistance training two or more days per week. This can help increase muscle mass and support bone strength. Before doing any weight training, check in with a medical professional for guidance [4][8].

NOTE: An individual's exercise requirements may vary depending on body mass and other health factors. Consult your clinician before starting any new exercise program.

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