<\/p>\n
Reviewed by Helen Kollias, PhD<\/a> and Brian St. Pierre, MS, RD<\/a><\/p>\n A pound or two turned into five, then 10, then 20.<\/p>\n It seemed as if I was doing all the right things: Eating less, moving more, rinse, repeat. Yet, the harder I worked, the less the scale seemed to respond.<\/p>\n Had perimenopause destroyed my metabolism? <\/strong><\/p>\n It sure felt like it.<\/p>\n However, after asking my doctor to run a series of tests, I learned that my metabolism was, in fact, fine. Instead, like the vast majority of midlife women, the true causes of my weight gain stemmed from several subtle issues that I would have sworn, at the time, didn\u2019t apply to me.<\/p>\n If, like me, you or your client are currently stuck in what feels like an eat less, gain more cycle, this article is here to help.<\/p>\n In this story, you\u2019ll discover:<\/p>\n Many women refer to midlife hot flashes and inconsistent menstruation as \u201cbeing in menopause\u201d or \u201cmenopausal.\u201d<\/p>\n However, menopause isn\u2019t a phase<\/em> as much as a transitional moment<\/em> that separates menstruation from non-menstruation.<\/p>\n Once you\u2019ve gone 12 consecutive months without a period, you\u2019ve reached menopause. For most people, that moment arrives somewhere between ages 46 and 56.<\/p>\n The hot-and-dewy months and years leading up to that 12th missed period are technically known as \u201cperimenopause.\u201d\u00a0<\/strong><\/p>\n Some people refer to this time as the menopause transition<\/strong>. This is when estrogen levels fluctuate. Menstrual cycles lengthen and shorten and, at times, disappear, only to return a few months later. For many people, this marks the beginning of symptoms like hot flashes, sleep issues, vaginal dryness, mood changes, and, yes, creeping weight gain.<\/p>\n (For a thorough overview of the many changes that can happen during this time, read: \u2018What\u2019s happening to my body!?\u2019 6 lifestyle strategies to try after menopause<\/a>)<\/p>\n Many women think of menopause and weight gain the same way many young parents think of two-year-olds and tantrums: Inevitable.<\/p>\n However, not all women gain weight during the menopause transition<\/strong>, explains Helen Kollias, PhD, who is an expert on physiology and molecular biology, and a science advisor at Precision Nutrition and Girls Gone Strong.<\/p>\n On average, in the West, women gain four to six pounds during the three-and-a-half years of perimenopause, or about one to two pounds a year.1 2<\/sup><\/p>\n That\u2019s double the rate of weight gain in pre-menopausal women, though it\u2019s roughly the same amount men gain at midlife, notes Dr. Kollias.<\/p>\n In other words, the menopause transition may not be solely to blame for those extra pounds on the scale. Aging may play a significant role, as we explore below.<\/p>\n Several factors conspire to add pounds to your frame during the menopause transition.<\/p>\n Maybe this sounds familiar: You wake repeatedly with sweat pooling under your breasts and sheets that are uncomfortably damp (or soaked).<\/p>\n Even if you don\u2019t have night sweats, plenty of other issues might keep you awake.<\/strong><\/p>\n First, there\u2019s worry\u2014over aging parents, teenagers with car keys, money needed to replace that leaking roof, some strange bodily sensation you\u2019re worried might be cancer, the colonoscopy or mammogram you don\u2019t want to schedule but also don\u2019t not <\/em>want to schedule, the sex you\u2019re not having, and so many others.<\/p>\n Plus, if you\u2019re like me and you have osteoarthritis in multiple joints, your body hurts. Or your skin might itch. Or your legs are restless. Or you\u2019re bloated.3 4 5 6<\/sup><\/p>\n My point: Problems that make sleep uncomfortable can multiply with age.<\/p>\n Because of this, I\u2019ll sometimes wake four or more times a night, as the red sections of this readout from my smartwatch show.<\/p>\n<\/p>\n These bad nights often set up a vicious cycle:<\/p>\n The following day, I feel as if I\u2019m two inhales away from death. So, I keep myself going with caffeine, which makes the next night just as bad or worse.<\/p>\n Lack of sleep indirectly adds pounds to your frame in several ways:<\/p>\n (Want to get a handle on some of the sleep challenges unique to this transition? Check out: How menopause affects sleep, and what you can do about it<\/a>)<\/p>\n True story: When I was in my early 30s, someone once told me about her intense cravings, and I thought, \u201cCravings? What are those exactly?\u201d<\/p>\n (Don\u2019t hate me.)<\/p>\n Those days now feel foreign to me. Post-menopause, I spend most of my morning wondering how soon I can eat lunch, what I might have for lunch, whether it\u2019s okay to have a snack now, and, if so, what it should be.<\/p>\n After lunch, I go on to spend the afternoon thinking about dinner.<\/p>\n It\u2019s as if my appetite never flips off.<\/p>\n For the longest time, I thought something was wrong with my brain or metabolism.<\/p>\n It didn\u2019t occur to me that the increased hunger, appetite, and cravings likely stemmed from my repeated awakenings each night.<\/p>\n Until I checked out the research.<\/p>\n In one study, people who were sleep-deprived reported higher levels of hunger and a stronger desire to eat. When provided access to snacks, they consumed twice as much fat compared to days when they weren\u2019t sleep-deprived.7<\/sup><\/p>\n In another study, when healthy, young study participants slept four hours a night, they consumed 350 more calories the following day.8<\/sup><\/p>\n Hormonal transitions (puberty, pregnancy, menopause) often cause changes to women\u2019s body shape and size.<\/span><\/p>\n Sometimes that\u2019s welcome (\u201cOoh, a butt!\u201d) and sometimes it\u2019s not (\u201cDarn, a butt!\u201d).<\/span><\/p>\n Some women\u2014like me\u2014don\u2019t worry too much about their weight or body shape. Then, we gain unexpected (and unwanted) pounds, and with that, a new (also unwanted) preoccupation with the scale.<\/span><\/p>\n Many women also find that as they try to get a handle on the scale, their preoccupation with food may (frustratingly and paradoxically!) shoot upwards\u2014<\/span>especially<\/span><\/i> if they turn to restrictive diets or food rules for a solution.\u00a0<\/span><\/p>\n Interestingly, <\/span>this preoccupation with food can occur whether or not someone is <\/b>actually <\/i><\/b>reducing their calorie intake.<\/b> In other words, this phenomenon can happen when someone just <\/span>thinks <\/span><\/i>about reducing their food intake.<\/span><\/p>\n The phenomenon has a name: It\u2019s called <\/span>cognitive dietary restraint (CDR)<\/b>, and it can create a frustrating cycle of body image dissatisfaction, food preoccupation, and stress.\u00a0<\/span><\/p>\n In one study, people who used a low-carb, intermittent fasting protocol to lose weight reported more frequent episodes of binge eating and more intense food cravings.9<\/sup><\/span>\u00a0<\/span><\/p>\n In another study, postmenopausal women who scored high in CDR excreted more of the stress hormone cortisol than women who scored lower in this measure.10<\/sup><\/span> Higher levels of CDR in pre- and postmenopausal women were even associated with shorter telomeres, a sign of accelerated aging.11<\/sup><\/span><\/p>\n All this to say, <\/span>leaning too hard into self-criticism and extreme dieting can backfire.<\/b> Which is why the strategies we suggest later in this article focus more on <\/span>adding <\/span><\/i>more nutritious, appetite-regulating foods, and prioritizing things like mindfulness and movement.\u00a0<\/span><\/p>\n With these approaches, you\u2019ll be less likely to feel deprived, and more likely to feel satisfied\u2014and hopefully, empowered.<\/span><\/p>\n<\/div>\n As humans age, we develop chronic low-grade inflammation and weakened immune function. When combined with the crummy sleep we mentioned earlier, along with other biological changes, this can interfere with the body\u2019s ability to recover from intense exercise.<\/p>\n The result: If you do too many vigorous workouts too close together, you\u2019ll start to feel run down, sore, and unmotivated.12 13 14<\/sup><\/p>\n Other issues that crop up around midlife can also interfere with movement, like chronic injuries or joint pain.<\/p>\n (A personal example: Due to osteoarthritis in my feet and spine, I switched from running to walking. This is easier on my body, but isn\u2019t as efficient at burning calories.)<\/p>\n Finally, due to those pesky time-sucks known as full-time jobs and caregiving responsibilities, you might not be as active in your 40s and 50s as you were during your 20s. Plus, over the past few decades, multiple inventions (hello, binge-watching) have conspired to keep people on the couch and off our feet.<\/p>\n Other than messing with your sleep which, in turn, messes with your appetite and energy levels, fluctuating estrogen and progesterone likely aren\u2019t behind your extra pounds\u2014at least, not directly.<\/strong><\/p>\n If they were, menopause hormone therapy would help people stop or reverse weight gain. (It doesn\u2019t.15)<\/sup><\/p>\n However, shifting hormonal levels are responsible for where<\/em> those extra pounds appear on your body.<\/strong> As estrogen levels drop, body fat tends to migrate away from the thighs and hips and toward the abdomen, even if you don\u2019t gain weight<\/p>\n The \u201cRocky\u201d weight loss method was my go-to when I was younger.<\/p>\n Whenever I wanted to drop a few pounds, I imagined I was a character in one of those \u201ccouch potato gets super fit\u201d movies.<\/p>\n In addition to walking and running, I embraced the sweat-til-you-vomit workout du jour. (Remember Tae Bo?) I also cut out foods, food groups, or entire macronutrients. A couple of times a week, I skipped lunch or dinner.<\/p>\n It worked.<\/p>\n Until, of course, it didn\u2019t.<\/p>\n Now, whenever I push too hard in the gym, I either get injured or feel so unbelievably tired that I must take four days off from all forms of movement. If I try to do anything extreme with my diet, I eventually eat every crunchy or sweet thing I can find, including stale crackers.<\/p>\n For these reasons, after midlife and beyond, the countermeasures for weight gain aren\u2019t <\/em>strict diets (looking at you, intermittent fasting<\/a>) or barfy workouts.<\/p>\n Instead, to limit weight gain after menopause, you need to get wise about finding ways to tip calorie balance in your favor without<\/em> triggering overpowering hunger, cravings, and fatigue.<\/p>\n Regardless of age or stage, fundamental nutrition and fitness strategies<\/a> still apply\u2014and work.<\/p>\n What changes after menopause is how <\/em>you tackle these fundamentals.<\/p>\n The best menopause plan will look different for each person.<\/p>\n That\u2019s why experiments are so important.<\/p>\n Precision Nutrition coaches often use experiments to help clients discover essential clues about what they need (and don\u2019t<\/em> need) to reach their goals. Based on the results you get from each experiment, you can make tiny tweaks, test them, and decide whether they work for you\u2014until you find something that does <\/em>work for you.<\/p>\n Health experiments are no different from the scientific method you learned about in middle school.<\/p>\n Below are 11 experiments worth trying during and after menopause. We\u2019ve separated them into three categories: sleep<\/a>, hunger<\/a>, and energy<\/a>.<\/p>\n (And if those 11 options aren\u2019t enough, we\u2019ve got more ideas here: Three diet experiments that can change your eating habits<\/a>)<\/p>\n Below, you\u2019ll find a mere smidge of the many sleep tweaks you can try and test. For more ideas on potential sleep experiments, check out our 14-day-sleep plan<\/a> and story about cognitive behavior therapy for insomnia<\/a>.<\/p>\n As you age, your body starts to behave like an old clock that continually runs slow.<\/p>\n Even if you used to be a morning person, you might wake groggy, as if your body doesn\u2019t know it\u2019s morning. Or, your body might tell you \u201ctime for bed\u201d at weird times, like the middle of the afternoon. Then, after spending several hours fighting the urge to nod off during work meetings, you find that, when it actually is bedtime, you\u2019re staring at the ceiling in the dark.<\/p>\n This is why it\u2019s helpful to experiment with zeitgebers<\/strong>, which are environmental and behavioral time cues that help to set your body\u2019s internal circadian clock.<\/p>\n These experiments might include the following:<\/p>\n How you run this experiment will depend on what\u2019s causing discomfort. We\u2019ve listed a few possibilities below.<\/p>\n We know we\u2019re almost picking a fight with this suggestion. However, it\u2019s worth investigating, especially if you consume caffeine in the afternoon or evening.<\/p>\n If you\u2019re like most people, it will take your body about five hours to clear half the caffeine from your system. That means about half of your 4 p.m. latte is still energizing your system at 9 p.m.<\/p>\n But here\u2019s the thing: Some people metabolize caffeine much more slowly than others, taking roughly twice as long to clear it from their bloodstream.16<\/sup><\/p>\n Interestingly, even if you had no issues with caffeine when you were younger, you might have issues now, as caffeine clearance tends to slow over time.17<\/sup><\/p>\n To see if caffeine is a problem, you\u2019ve got a couple of options.<\/p>\n (Yet more solutions to common problems: The five top reasons you can\u2019t sleep<\/a>)<\/p>\n The tactics below likely won\u2019t surprise you. After all, they form the bedrock for solid nutrition and good overall health.<\/p>\n However, before you disregard them with a \u201cbeen there, done that!\u201d consider: How many of the below are you actually doing consistently<\/em>? <\/strong><\/p>\n It may seem counterintuitive to add <\/em>a serving of food to your meals when you\u2019re trying to eat less<\/em>.<\/p>\n However, this one tactic may help reign in appetite and hunger.<\/p>\n Protein takes longer to digest than does carbohydrate or fat, so it helps you feel full and satisfied for longer. <\/strong><\/p>\n In addition, you may find, as I did, that you\u2019re not consuming anywhere near as much protein as you think. (Find out how much you need here: \u2018How much protein should I eat?\u2019 Choose the right amount for fat loss, muscle, and health<\/a>)<\/p>\n Try one or both of the following:<\/p>\n Fibrous plant foods can help fill you up with fewer calories. <\/strong><\/p>\n To see the difference, you might monitor how you feel after consuming a near-zero-fiber food, such as your favorite assortment of snack chips. The following day, when it\u2019s time for the same snack or side dish, opt for something with more fiber, such as roasted nuts, a side of beans, a salad, or a piece of fruit. Notice how the fiber-rich option affects your appetite and hunger for the next few hours.<\/p>\n Another experiment worth trying: Include one to two portions of produce with every meal you consume. Track your sensations of hunger to see if they make a dent.<\/p>\n You may be reaching for more snacky foods and beverages than you realize.<\/p>\n These foods don\u2019t need to be 100 percent off-limits; you just want to be intentional about your consumption and portion sizes.<\/p>\n For a couple of weeks, keep track of alcohol, sweets, and treats that you eat between<\/em> intentional meals and snacks.<\/p>\n Review your notes at the end of each day to see if these more impulsive or less mindful eating episodes align with your memory of what and how much you consumed.<\/p>\n Increased inflammation coupled with decreased muscle mass, among other factors, leads many people to become more insulin-resistant with age.18<\/sup>\u00a0Cells don\u2019t respond as readily to the hormone, which means more glucose stays in the bloodstream rather than entering cells that can use it for energy.<\/p>\n Through a complex set of mechanisms, this can drive up hunger and overall appetite.<\/p>\n Consuming protein- and fiber-rich meals will help, as we mentioned earlier.<\/p>\n So will movement. Walking for as little as two minutes after meals can help your body process the carbohydrates you consumed<\/strong>, improving blood sugar levels, finds research.19 20<\/sup><\/p>\n In addition, by removing yourself from your kitchen, you create a habit that helps to psychologically shift you away from \u201ceating\u201d and over to \u201cthe kitchen is closed.\u201d<\/p>\n To address midlife brain fog and fatigue, you\u2019ll want to do all you can to encourage good sleep. In addition, see if the below suggestions make a difference.<\/p>\n This was a hard lesson for me because I love<\/em> intense cardio.<\/p>\n However, now in my 50s, if I try to fit in two weekly strength training sessions and <\/em>two weekly spin sessions, I feel drugged\u2014as if someone spiked my coffee with tranquilizers.<\/p>\n When my Precision Nutrition health coach suggested I dial back on the cardio for a couple of weeks, I won\u2019t lie. I thought about firing her.<\/p>\n But then I took her advice and rediscovered what it felt like to be alert.<\/p>\n Don\u2019t get me wrong: I still do cardio. But I\u2019m smart about it. I now know that I can\u2019t do everything, at peak intensity, and<\/em> expect to feel rested and alert daily. There\u2019s a balance.<\/p>\n Strength training is increasingly important at midlife to protect bone strength and maintain muscle mass. Aim for at least two weekly sessions. Then, fit in cardio around those sessions.<\/p>\n If you feel worn out, experiment with doing low- or moderate-intensity cardio<\/a> (like brisk walking, slow cycling, or swimming) over higher-intensity cardio (like an hour-long spin class).<\/p>\n Or, if you love higher intensities, keep doing them, but shorten your duration.<\/p>\n Or, just save those vigorous sessions for when you got great sleep the night before.<\/p>\n Active recovery can help increase blood circulation and the removal of waste products that may have built up in your muscles during intense exercise sessions.21<\/sup><\/p>\n This can include light activities such as walking, swimming, yoga, or stretching. You can also try massage, foam rolling, or a long, hot bath.<\/p>\n Lots of folks think of creatine monohydrate as something people take to get jacked.<\/p>\n However, more and more evidence points to creatine\u2019s benefits for people in midlife and beyond.<\/p>\n The supplement may be especially helpful for muscle recovery. <\/strong><\/p>\n In research that pooled the data from 23 studies, study participants who took creatine experienced fewer indicators of muscle damage 48 to 90 hours after intense training than participants who didn\u2019t supplement.22<\/sup><\/p>\n The supplement may also help you to think clearly, especially after a bad night of sleep<\/strong>, finds other research.23<\/sup><\/p>\n Finally, by promoting cellular energy throughout the body (including the brain), creatine may help to blunt fatigue and boost mood.24 25<\/sup><\/p>\n A daily dose of three to five grams works for most people.<\/p>\n There\u2019s one final experiment that I want to tell you about.<\/p>\n It has to do with embracing a mindset of acceptance.<\/strong><\/p>\n Think back to other difficult phases of your life. For me, parenting an infant with colic comes to mind. Gosh, I was so tired back then that I likely would have forked over my entire 401k in exchange for one solid night of sleep.<\/p>\n However, I knew that the stage was temporary. That knowledge helped to keep me going.<\/p>\n Midlife can be similar.<\/p>\n You likely won\u2019t weigh at 55 what you did at 25. That\u2019s okay. However, the night sweats, brain fog, and fatigue are all fleeting. You will eventually establish a new normal. <\/strong><\/p>\n In the meantime, see if you can accept that your body may look and feel different now. Shift your focus away<\/em> from trying to look and feel like your younger self and toward<\/em> consistently embracing new behaviors that will help you age with strength, vitality, and contentment.<\/p>\n After all, you have much more control over your behavior than the number on the scale.<\/p>\n Click here to view the information sources referenced in this article.<\/a><\/p>\n
\nAt some point in my mid-40s, the scale started climbing.<\/h2>\n
\n
First, what is menopause?<\/h2>\n
Perimenopause means \u201caround menopause.\u201d<\/h3>\n
How much weight do women gain during menopause?<\/h2>\n
The real reasons the scale climbs<\/h2>\n
\u2705 You\u2019re not sleeping as well.<\/h3>\n
\n
\u2705 You\u2019re hungry, and not for celery.<\/h3>\n
The annoying cycle of weight and food preoccupation<\/span><\/h2>\n
\u2705 You\u2019re moving less.<\/h3>\n
So, can you blame your hormones for anything<\/em>?<\/h2>\n
Old tactics may stop working after menopause<\/h2>\n
Experiment your way to better results<\/h2>\n
How to run an experiment<\/h3>\n
\n
Experiments for improved sleep<\/h2>\n
Experiment #1: Reset your body\u2019s circadian clock<\/h3>\n
\n
Experiment #2: Remove \u201cI\u2019m uncomfortable\u201d from your sleep vocabulary<\/h3>\n
\n
Experiment #3: Time caffeine strategically<\/h3>\n
\n
Experiments to reign in hunger<\/h2>\n
Experiment #1: Add a protein serving<\/h3>\n
\n
Experiment #2: Choose high-fiber carbohydrates over lower-fiber ones<\/h3>\n
Experiment #3: Log between-meal indulgences<\/h3>\n
Experiment #4: Move after meals<\/h3>\n
Experiments for more energy<\/h2>\n
Experiment #1: Prioritize strength training over intense cardio<\/h3>\n
Experiment #2: Try active recovery<\/h3>\n
Experiment #3: Consider creatine<\/h3>\n
The winning midlife mindset<\/h2>\n
References<\/h2>\n