Have you experienced weight fluctuations, where your weight goes up and down for no apparent reason? If you are in your menopause years, then you may be quick to blame it on hormones. But that’s not the whole story behind menopause and weight fluctuations.

What are weight fluctuations?

Generally, it is best to identify your ideal body weight for your age, gender, body type, and needs and make it your goal to reach and maintain it. In the real world, however, body weight goes up and down for many people throughout their lives. 

Your weight can fluctuate for several reasons. If you are someone who has tried a variety of diets and have lost weight only to gain all or some of it back, you have experienced fluctuations in your weight. A person’s weight also may go up and down because of illness, stress, use of certain medications, or the presence of an eating disorder.

Read about your basal metabolic rate and weight gain

How are weight fluctuations associated with menopause?

The jury is back: although hormonal changes that occur in perimenopause and menopause can make women more likely to put on extra pounds, especially around the abdomen, “hormonal changes alone don’t necessarily cause menopause weight gain,” note the experts.

So while it may be easy to blame the hormones, they are only one player in the action. This is good news, because it means women have ways to combat weight gain and fluctuations, albeit with some effort involved. Other factors include aging, genetics, and lifestyle choices.

As we age, for example, muscle mass declines while fat increases. Since muscle burns more calories than fat, the loss of muscle slows metabolism. If your diet and exercise habits don’t change, then you will probably gain weight.

If you look at the women in your family and they have extra abdominal weight, you have a good chance of following suit. Some menopausal symptoms also can contribute to weight gain, such as insomnia, depression, and hot flashes.

How can you manage weight fluctuations in menopause naturally?

It would be wonderful if there was a magic potion that would prevent weight gain and weight fluctuations in menopause—but there isn’t. The next best thing is making lifestyle modifications and incorporating natural remedies as needed to help balance hormones and work to maintain a healthy weight.

• Choose a food program and follow it. You don’t need to reinvent the wheel: there are several proven, healthy eating plans that promote weight loss, weight maintenance, and overall health. Four examples are the Mediterranean diet, DASH, Weight Watches (now WW), and flexitarian.

• Cut calories. Generally, you may need to reduce your caloric intake by about 200 calories per day once you reach your 50s just to maintain your current weight. Of course this is a generalization, but keep that number in mind.
• Get protein. If you eat some protein at every meal, it will help you’re your appetite in check and maintain lean muscle. Beans and legumes, fish, organic eggs, nuts, and seeds are good choices.
• Eat lots of leafy greens and cruciferous veggies. These foods help balance hormones by assisting the body in metabolizing estrogen.
• Enjoy apple cider vinegar. A tablespoon of apple cider vinegar before a meal that contains carbohydrates can reduce fat storage and also sensitive your body to insulin so you will better utilize sugars.
• Move more. Engage in both aerobic exercise and strength training, as you need to gain some muscle so you will burn calories more efficiently. Your goal is 150 minutes of moderate aerobic exercise (or 75 of vigorous) plus two sessions of strength training every week.

Read about too busy to exercise?

• Count sneaky sugars. Sugar is an added ingredient in so many foods, and it means empty calories you don’t need. Check all labels and avoid adding sugar to your food as well.
• Gather support. Making lifestyle changes can be challenging, which is why teaming up with others who are doing the same thing can be so powerful. Whether it’s a few friends, a structured group (through a community organization, clinic, health club, etc) online or in person, it’s easier to make changes when you have support.
• Limit alcohol. Similar to soft drinks, alcohol is full of empty calories and increase your chances of gaining weight. Try mocktails or infused sparkling water when you want a drink.
• Turn to supplements. Some natural supplements can complement your weight loss and weight maintenance efforts as well as balance hormones. They include holy basil and Rhodiola rosea (to reduce stress hormones), fish oil or flaxseed oil (to metabolize estrogen and lower cortisol levels), and Morphus DIM (balance estrogen).

when to call your doctor

If you are finding it difficult to reach your ideal weight or your weight continues to fluctuate despite your best efforts, consult with your doctor. You may need a more formalized plan to achieve your goals.

bottom line

Weight gain and weight fluctuations are a common part of the menopausal experience, but they don’t need to be. Vow to make some lifestyle changes and you can beat the weight game/gain.