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| Dr. Shilpa Amin |
| MD, CAQ, FAAFP |
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| Q |
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What are some practical and sustainable ways to manage menopausal weight gain? |
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| A |
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Roughly 50% of people gain weight during perimenopause and menopause. On average, people report a weight gain of 1 pound per year during this time.
There are many potential causes of menopausal weight gain. Some common ones include:
- The decline in estrogen and other hormonal changes are linked to a redistribution of fat around the midsection.
- Menopausal symptoms can affect sleep quality, leading to increased appetite (especially for sweet, salty, and fatty foods) and impacting motivation for exercise.
- Aging can lead to increased body fat content, reduced muscle mass, and lower activity levels.
Because of these factors, it may be more difficult to lose or maintain weight than it was at other times in your life. Try your best to be gentle with yourself and suspend your expectations of what your body “should” look like during this transitional time.
When it comes to weight loss, it’s vital to find sustainable strategies that work for your lifestyle. Consider working the following into your daily life:
- Eat a nutritious diet: Eat more fruits, vegetables, legumes, nuts, seeds, lean proteins, heart-healthy fats, and protein-rich foods. Try to limit ultra-processed foods, added sugars, alcohol, and refined grains.
- Maintain a safe calorie deficit: Consuming fewer calories than you burn can help you lose weight. To calculate your calorie deficit, you’ll first need to calculate your maintenance calories, i.e., how many calories you need per day to maintain your current weight.
- Get 150 to 300 minutes a week of cardio and strength training: If menopause symptoms are zapping your energy and motivation, try taking up a form of exercise that brings you joy. It will be far easier to exercise regularly if you like doing it! Or, enlist a friend to be your exercise buddy to help you stay accountable to your goals.
- Prioritize sleep: Most adults should sleep for 7 to 8 hours a night. If night sweats are disrupting your sleep, cool down by wearing light, breathable pajamas, using a cooling pillow, and keeping a bottle of cooling spray by your bed.
- Reduce stress: Consider calming activities such as meditation, yoga, or tai chi, socializing with friends and family, integrating creative hobbies, and reducing caffeine intake.
If lifestyle changes aren’t working, consider talking with your doctor about glucagon-like peptide-1 receptor (GLP-1) agonist medications (e.g., semaglutides like Ozempic or Wegovy).
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| PROTEIN PROGRAM |
| Prioritize protein in your diet |
| Declining estrogen levels are linked to decreased muscle mass and bone strength. To make up for it, make sure to eat high protein foods such as eggs, lean meats, fish, legumes, nuts, seeds, and dairy products. You can also add protein powders to smoothies or baked goods to supplement intake. |
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