Is Weight Gain Common in Menopause

At least half of all people who go through menopause experience weight gain, according to the British Menopause Society. Some research suggests that this value could be as high as 60% to 70%.
Weight gain is a natural part of aging. But people with ovaries may experience accelerated weight gain during perimenopause (the transition period to menopause). As weight gain accelerates rapidly during perimenopause, many people find themselves entering postmenopause with excess weight.

According to the Centers for Disease Control and Prevention (CDC), 43.3%Trusted Source of women ages 40 to 59 years have obesity.
While weight gain may be concerning, the changing body composition during perimenopause may greatly affect your health. During perimenopause, it’s common to gain abdominal fat and lose muscle mass. This can increase your risk of metabolic and cardiovascular diseases.

How much weight do people typically gain during menopause?
Research suggests that people gain, on average, 1 pound (lb), which is 0.45 kilograms (kg) per year during the menopause transition, though this can vary significantly. Some studies suggest an average weight gain of 22 lb or 10 kg by the end of the transition.

People of different racial or ethnic backgrounds may experience different changes to their body composition during menopause. A 2019 study found that white and Black people experienced similar changes. However, Japanese and Chinese women in the study did not have significant weight gain.

How can I prevent weight gain during menopause?
Experts recommend planning for perimenopausal weight gain in your late 30s, though it’s never too late to take steps to help manage your weight. Key factors include:
• Nutrition: You may benefit from a calorie-reduced diet (about 1,300 calories per day) during menopause. However, check with a healthcare professional to ensure you are getting enough nutrition.

• Physical activity: Experts recommend 150 to 300 minutes of moderate-intensity activity or 75 to 150 minutes of vigorous activity each week, as well as strength or resistance training at least 2 days each week.
• Medications: If you’re having difficulty managing your weight with diet or exercise, a doctor may prescribe weight loss medication. Hormone therapy may also help.
Be mindful that losing weight — or even preventing weight gain — during menopause can be challenging. It is difficult to manage the changes your body is going through. Be patient with yourself and check in with a healthcare professional if you have any concerns about your weight.