Menopause Masterclass

How to stop gaining weight in menopause

May 19, 2024

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How to stop gaining weight in menopause

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One of the most common concerns among women during menopause is unexpected weight gain. Dr. Mary Claire Haver, MD, Board-certified OBGYN, National Certified Menopause Specialist, sheds light on why this happens and what can be done about it.

Understanding Weight Gain in Menopause

Dr. Haver explains that weight gain during menopause is not uncommon and is often not a result of changes in diet or exercise habits. Instead, it's closely linked to hormonal changes and the body's response to these changes.

Hormonal Changes and Body Composition

As estrogen levels begin to decline in menopause, our bodies experience increased inflammation. This leads to changes in how our cells function and an accelerated loss of muscle mass. Consequently, there's a tendency to gain fat, especially around the midsection.

The Impact of Visceral Fat

The fat gained during menopause is often visceral fat, which accumulates around abdominal organs. While distressing cosmetically, it's more concerning for its health implications, increasing risks for hypertension, diabetes, and stroke.

Shifting Focus between Exercise and Diet

Dr. Haver advises a shift in exercise focus. Instead of solely concentrating on cardio, which is essential for heart health, resistance training should be incorporated to combat muscle loss. For diet, it's not just about counting calories; it's more about nutritional quality, particularly fiber intake, which supports gut health and inflammation reduction.

The Galveston Diet

Dr. Haver's incredible Galveston Diet focuses on these principles, aiming to help women navigate menopausal weight gain through informed nutritional choices and appropriate exercise.

How Do I Lose Weight In Menopause?

Acknowledge the Changes: Understand that hormonal changes are likely contributing to weight gain.

Prioritize Resistance Training: Incorporate strength training into your routine to maintain muscle mass.

Focus on Nutritional Quality: Pay attention to fiber intake and anti-inflammatory foods.

Check out her latest book: The New Menopause, Navigating Your Path Through Hormonal Change with Purpose, Power and Facts

Advocating for Your Health

Dr. Haver emphasizes the importance of being informed about menopause and its impacts on your body. This knowledge is crucial for having productive discussions with your healthcare providers and advocating for your health.

For more information on managing weight and other menopausal challenges, explore our full Menopause Masterclass series.

Disclaimer: This blog post is for educational purposes only and is not a substitute for professional medical advice. Consult with a healthcare provider for personalized guidance.

For more on Dr. Haver:




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