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Menopausal Weight Gain: Why It Happens & How To Prevent It

Updated: Jul 11, 2022

For many women transitioning into the menopause period, noticeable weight gain is a typical side effect.

It is common, highly individual, and varies from person to person. It is estimated that the average weight gain during menopause is about 10 to 15 pounds. Moreover, women who are already considered overweight are more likely to experience menopausal weight gain.

What Causes Weight Gain During Menopause? It’s very important to look at all of these important factors below:


Your fat increases and your muscle mass diminishes as you age. This results in a slower metabolism (the rate at which the body burns calories), which starts when you reach your 30s. If you don’t increase your physical activity and your eating stays the same, it’s very likely that you will gain weight during menopause.

Poor Lifestyle Habits

If you’re lacking exercise, have unhealthy eating habits, or not getting enough sleep, you could likely experience menopausal weight gain. People with inadequate sleep often resort to overeating.[1]


Your genes can also influence menopausal weight gain. If your parents and close relatives have extra pounds around the abdomen, it is also more likely for you to experience the same.

Hormonal Changes

Estrogen levels drop during menopause. There’s a specific form of estrogen, known as estradiol, that helps regulate your metabolism and body weight. Lower levels of estradiol may lead to weight gain.[2]

Health Risks Associated With Menopausal Weight Gain

Weight gain during menopause can seriously affect your health! Menopausal weight gain can increase the risks for a number of common health conditions, including:

● Diabetes

● Heart Attack

● Stroke

● High Blood Pressure

● Breathing Problems

● Cancer

How to Prevent Menopausal Weight Gain

Weight management is critical during menopause because it can prevent several health issues; issues that could occur due to weight gain. Some of the best ways to prevent weight gain due to menopause include participating in regular exercise, reducing stress levels, regulating your consumption of sweetened drinks/soda, getting adequate sleep, reducing cravings, and increasing satiety between meals. While losing weight during menopause may seem impossible, these actions can make it a little easier. Committing to lifestyle changes can help to reach your goal of keeping a healthy weight.

[1] "Sleep duration and obesity among adults: a meta ... - PubMed." [2] "Estrogen and weight gain: Are they linked and how to manage it." 17 May. 2018,

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