As women approach menopause, their bodies undergo various changes, and one of the most noticeable is weight gain, especially around the abdomen. This 'menopause belly' can feel frustrating, leaving many women wondering why it's happening and how to deal with it. While this weight gain is a common part of the menopausal transition, it doesn’t have to be a permanent struggle. We spoke to Dr Padma Srivastava, Consultant Obstetrician and Gynaecologist, Motherhood Hospitals, Lullanagar, Pune, who explained what causes menopause and how women can navigate these changes.
What is a Menopausal Belly?
A menopausal belly refers to the weight gain women experience during menopause, primarily around their abdominal area. As women transition through menopause, several factors contribute to this weight gain. According to a2016 study, on average, women tend to gain about 4.5 pounds during and after menopause.
“One of the leading causes is hormonal changes, specifically a decrease in oestrogen levels. These hormonal fluctuations can affect fat distribution in the body, causing fat to accumulate around the belly. Additionally, menopause often coincides with a slower metabolism, making it more difficult to burn calories and maintain a healthy weight,” explained Dr Srivastava.
Impact of Hormonal Changes During Menopause on Weight Gain
During the menopause, the estrogen levels in the body get lower than usual. This can cause the fat in your body to shit to your belly area. The hormonal changes during this phase can also make it harder to burn calories.
“Oestrogen, a hormone that plays a vital role in regulating the female reproductive system, decreases significantly during menopause. This drop in oestrogen levels can cause fat to shift from areas like the hips and thighs to the abdomen. This shift is responsible for the characteristic menopausal belly,” said Dr Srivastava. Moreover, lower oestrogen levels can also make it harder for the body to burn fat and convert it into energy. This means that even with normal eating habits, women may find themselves gaining weight, especially around their waist.
According to a 2023 study, menopausal transition is associated with an increase in obesity, a change in body shape from a gynecoid to an android pattern, and a buildup of abdominal and visceral fat, all of which elevate the risks related to cardiometabolic health.
Also Read: How To Take Care Of Your Heart Health After Menopause
Common Symptoms of Menopause-Related Weight Gain
Several symptoms may indicate that weight gain is related to menopause. “These include the accumulation of fat around the belly area, which often becomes more noticeable despite maintaining a healthy diet. Women may also experience a sense of fatigue, mood swings, and frustration with their usual clothes fitting tighter than before,” explained Dr Srivastava.
Despite efforts to lose weight through diet and exercise, the stubborn belly fat might not budge, signalling that hormonal changes are playing a significant role in the weight gain.
How Diet and Exercise Can Influence Menopause Belly
“Yes, lifestyle factors, such as diet and exercise can significantly influence the extent of weight gain during menopause. Poor dietary choices, irregular sleep patterns, and a lack of physical activity can worsen the effects of menopause-related weight gain,” said Dr Srivasatava. However, making healthy lifestyle changes can help manage and even reduce the menopause belly.
Regular exercise, including both aerobic and strength training activities, can help burn calories and improve metabolism. Additionally, consuming a balanced diet rich in whole foods, such as fruits, vegetables, lean proteins, and healthy fats, can support weight loss and overall well-being during menopause.
Role of Stress, Sleep, and Mental Health in Menopause-Related Weight Gain
“Stress, sleep disturbances, and mental health challenges can all contribute to weight gain during menopause. Chronic stress increases the production of cortisol, a hormone that, when elevated, can lead to increased fat storage in the belly area,” added Dr Srivastava. Poor sleep, which is common during menopause due to night sweats or anxiety, can disrupt the body’s metabolism and hunger-regulating hormones, making it easier to gain weight.
Role Of Metabolism in Menopause-Related Weight Gain
During menopause, metabolism tends to slow down, making weight management more difficult. As the body’s ability to burn calories decreases, even the same caloric intake can lead to gradual weight gain.” A slower metabolism also means the body burns fewer calories at rest, contributing to fat accumulation, especially around the abdomen,” explained Dr Srivastava. To combat this, women need to engage in regular physical activity, which can help boost metabolism and promote fat burning.
Also Read: Gynaecologist Insights: How To Manage Hormones During Menopause
Can You Lose the ‘Menopause Belly,’ or Is It Just a Natural Part of Ageing?
One can lose a menopausal belly with continuous efforts. Lifestyle modifications like staying active, and eating healthy meals can help lose menopause weight. However, it may take time but it is not impossible.
While weight gain during menopause is a natural part of ageing, it is possible to lose belly fat with continuous effort. “Losing weight during menopause may take longer due to a slower metabolism, but it is achievable with the right approach. Adopting a healthy, balanced diet, staying active, and managing stress can help reduce belly fat over time,” advised Dr Srivastava.
How to Distinguish Between Normal Weight Gain and Health Concerns During Menopause
Normal weight gain during menopause typically occurs gradually, as women’s bodies adjust to hormonal changes. However, if weight gain is rapid, or accompanied by extreme fatigue, swelling, or other concerning symptoms, it may be a sign of an underlying health issue. Hence, consulting your doctor can be helpful.
Long-Term Health Risks Associated with Weight Gain During Menopause
“Long-term health issues that are associated with weight gain, especially during menopause can include diabetes, cardiovascular issues, and joint-related problems. These health risks can be managed with the help of healthy eating habits, exercising daily, and going for routine health checkups,” said Dr Srivasatava.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issues to avoid complications.]