Are you noticing unwanted weight gain, especially around your midsection and buttock, despite sticking to your usual diet and exercise routine? Has what worked before for you, simply stopped? If so, you might be entering a hormonal transition associated first with peri-menopause and then menopause, a natural transition for women in their 40s or 50s. Alongside unanticipated weight gain and difficulty losing weight, particularly around the belly and the bottom, peri-menopause and menopause often bring a host of other symptoms like night sweats, hot flashes, insomnia, vaginal dryness, mood swings, and other symptoms impacting your quality of life. The good news is that there are ways to minimize and reverse peri-menopausal and menopausal weight gain, redistribution of fat, and other symptoms.

Understanding Peri-Menopause and Menopause Related Weight Changes

Peri-menopause and menopause mark significant hormonal shifts, ultimately characterized by a decrease in estrogen (as well as progesterone) levels. These changes affect various bodily functions, including ability to burn fat (metabolism), bone density, and heat regulation. As levels of estrogen and other hormones decline during perimenopause and menopause, these changes can lead to a loss of lean muscle mass and an increase in abdominal fat. Additionally, aging, genetics, sleep deprivation, dietary choices, and a sedentary lifestyle play roles in weight gain.

While symptoms of peri-menopause and menopause can impact quality of life, unanticipated weight gain and redistribution of fat around the buttock and belly can be one of the most frustrating symptoms. Below are commonly asked questions about peri-menopause and menopause-related weight gain, hormone therapy and the best way to eat and exercise during menopause.

When does peri-menopause and menopause-related weight gain start?

Mid-life hormonally influenced weight gain typically peaks during perimenopause, the initial phase of menopause. Symptoms such as hot flashes, mood swings, and weight related accumulation of belly and buttock fat can occur up to 10 years before menopause due to hormonal fluctuations.

What causes peri-menopausal and menopausal weight gain?

Declining levels of estrogen, progesterone, and other hormones along with increased FSH levels during menopausal transition contribute to weight gain patterns. These hormonal changes impact muscle mass, fat distribution, and appetite regulation, leading to changes in body composition and shape.

Is menopausal weight gain permanent?

No, menopausal weight gain doesn’t have to be permanent – it is possible to reverse menopause weight gain. While it’s common and frustrating, addressing factors like hormonal changes, aging, lifestyle habits, and genetics through targeted interventions can help manage weight and improve quality of life. Lifestyle modifications involving diet and exercise, weight management medication, and personalized, science based hormone replacement therapy (HRT) — can all aid in weight management.

Are hormones the only solution for reversing weight gain?

While hormone therapy can help manage menopause symptoms, sustainable weight loss requires a holistic and comprehensive approach. Regular exercise, adequate sleep, and a personalized diet are crucial components. Here are four ways to combat menopause weight gain:

1. Exercise Regularly: Aim for at least 30 minutes a day, five days a week, of moderate, fat burning aerobic exercise like brisk walking. Incorporate strength and stability training twice a week to build muscle mass, preserve bone mass, and boost metabolism.

2. Prioritize Sleep: Maintain a consistent, rejuvenating sleep schedule, avoid late-day exercise or excessive amounts of alcohol, dim lights before bedtime, and establish a calming pre-bedtime routine to promote better sleep.

3. Maintain a Healthy Diet: Incorporate whole, minimally processed, low glycemic foods and ensure adequate protein intake to preserve muscle mass.

4. Consider Prescription Medication: Personalized hormone replacement therapy that addresses a decline in estrogen, testosterone, DHEA, progesterone, and / or thyroid can alleviate peri-menopausal and menopausal symptoms and improve body composition. Hormone therapy isn’t suitable for everyone, but it’s worth considering with guidance from a trained clinician, especially if weight is a concern. Some women may also benefit from targeted weight loss medication(s) as part of a comprehensive plan.

At JumpstartMD, we understand the challenges of navigating hormonal changes associated with menopause and its impact on weight and quality of life. Our personalized programs are designed to support you through every stage of your wellness journey. Contact us today for a no-cost phone consultation with one of our specialists and take the first step towards better health and wellness.