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What is menopause? As you approach menopause, your reproductive hormones (e.g. oestrogen) drop. Most women reach menopause between the ages of 45 and 55. In United States, the average age to reach menopause is 51 to 52.

What causes weight gain in midlife? On average, women aged between 45 and 55 gain around half a kilo per year.

As you get older, you lose muscle mass, which slows your and causes weight gain

So if your diet doesn’t change, you are likely to gain weight.

At this time, reduced oestrogen hormone levels can cause fat to be stored around your waist rather than on your hips and thighs. In postmenopausal women, belly fat accounts for 15% to 20% of their total body weight, compared with 5% to 8% in premenopausal women. , which may contribute to weight gain.

Around the time of menopause, different life pressures can make it hard to put your health first.

For example, or caring for elderly parents. Fat stored around your belly is known as ‘visceral fat’. This type of fat is unhealthy as it is linked to: increased menopausal symptoms, such as hot flushes.

It’s important to achieve and maintain a healthy weight during this time. There are many things you can do to and the risk of chronic disease. can prevent weight gain and improve energy levels.

A low-calorie or low-carb diet can help you lose weight

It can also help with other health issues (e.g. if you have or type 2 diabetes). are not recommended for weight loss.

Talk to your doctor or see a dietitian for advice

Has many benefits. It can reduce the risk of chronic disease and help you manage your weight and menopause symptoms.

It’s recommended you’re active on most (preferably all) days of the week.

To lose weight, you will need to combine regular physical activity with reduced calorie intake. Weekly exercise recommendations include: 2.5 to 5 hours of moderate intensity physical activity (e.g.

1.25 to 2.5 hours of vigorous intensity physical activity (e.g. , playing team sports). Or you can do a combination of the above.

Are also important.

Poor sleep is associated with eating more food and making poor food choices. Drinking too much alcohol can cause weight gain, interfere with your sleep and make menopausal symptoms worse.

If menopausal symptoms are affecting your daily life and making it hard to exercise and eat well, ask your doctor about.

MHT can also reduce the risk of some chronic diseases including heart disease and type 2 diabetes.

It may also help to reduce belly fat after menopause

Talk to your doctor if your menopause symptoms make it hard to do everyday activities.

For example, if you: need help to limit or stop drinking alcohol. This is especially important if you have a pre-existing medical condition or haven’t been physically active for some time. Menopause is your final period Ageing metabolism Oestrogen and fat distribution Menopausal symptoms Menopausal symptoms (e.g.

Life pressures work pressures Risks associated with belly fat an increased risk of heart disease type 2 diabetes breast cancer dementia What you can do reduce weight gain Eat a healthy diet Eating a healthy diet high blood pressure , high cholesterol Crash diets Do regular physical activity Physical activity brisk walking , golf , mowing, swimming ) or jogging , aerobics, fast cycling Other lifestyle changes Getting good sleep and limiting alcohol Menopausal hormone therapy menopausal hormone therapy (MHT) When to see your doctor are overweight and find it hard to lose weight have problems sleeping have strong emotions, anxiety or depression You should also talk to your doctor before you start a new fitness program More information For more detailed information, related resources, articles and podcasts, visit Jean Hailes for Women’s Health Where to get help Your GP (doctor) Dietitian Exercise physiologist Jean Hailes for Women’s Health .

Key Points

  • What causes weight gain in midlife? On average, women aged between 45 and 55 gain around half a kilo per year
  • As you get older, you lose muscle mass, which slows your and causes weight gain
  • This type of fat is unhealthy as it is linked to: increased menopausal symptoms, such as hot flushes
  • It’s important to achieve and maintain a healthy weight during this time
  • There are many things you can do to and the risk of chronic disease