The Truth About Women’s Weight, Midlife and Plant-Forward Eating

The transition to menopause, which is technically defined as 12 consecutive months without a period, can last up to 10 years. During the run-up to menopause, weight gain tends to gravitate to a woman’s midsection, and women often dread gaining “belly fat” during midlife. Regardless of weight prior to menopause, women will likely notice thickening around their middles, starting in their 40s. But how much is due to declining estrogen levels as opposed to other factors? Like most things involving weight management, the answer is complicated.

The Facts on Menopausal Weight Gain

Research suggests, on average, women gain about 1.5 pounds per year in their 40s and 50s, independent of their initial weight or race/ethnicity.¹ Women’s body composition at midlife changes, too, with a trend towards gaining fat and losing muscle starting about two years before the last period and leveling out about two years after the onset of menopause.² Less muscle means fewer calories burned, which could contribute to weight gain.

It’s true that loss of estrogen does seem to redirect fat to the midsection, but research also yields a long list of common culprits that can contribute to weight gain in any area of the body at midlife that may contribute to higher numbers on the scale.³ This includes:

• Decreased physical activity
• Inadequate sleep
• Excessive stress
• Changes in diet quality
• Greater alcohol intake

What’s clear is that to moderate midlife weight gain, women should start thinking about adjusting their calorie intake and physical activity to compensate for these influences during the years before menopause occurs (and afterwards, too).

Plant-Forward Eating for Midlife Weight Management

There’s no “one size fits all” approach to weight management, but a 2017 observational study of over 88,000 postmenopausal women, ages 49-81 years old, found that the women with high adherence to a reduced carbohydrate diet that was moderate in fat and high in protein were at decreased risk for postmenopausal weight gain.^4,5 Specifically, in this study, eating a Mediterranean-type diet did not significantly increase likelihood of weight gain.

While many factors contribute to disease risk, including genetic factors and physical activity, a nutritious diet, such as a “balanced plate” approach to plant-forward eating, may not only help to reduce risk of age-related health problems, such as cardiovascular disease, cancer and type 2 diabetes, but also work well as a guide for midlife weight management.⁶

Covering half your plate with a combination of vegetables and fruit, one-quarter of it with lean animal or plant protein, and the remainder with whole grains or a starchy vegetable alternative, like sweet potatoes or corn, is a moderate-carbohydrate way of eating that is also rich in fiber, vitamins, minerals, beneficial phytonutrients and anti-inflammatory compounds that help prevent chronic conditions.

Healthful sources of dietary fats, such as those found in nuts, seeds, avocados, and olive and canola oils, are an important part of a balanced plate approach because they contribute to eating satisfaction and may support weight loss efforts. According to a study of overweight and obese women, a diet containing foods with predominantly unsaturated fats, such as those found in walnuts and olive oil, may have similar effects on weight loss when compared to a lower fat, higher carbohydrate diet.⁷Increasing daily consumption of nuts is also associated with less long-term weight gain and lower risk of obesity in adults.⁸

The research shows that for women entering pre-menopause, or menopause in midlife, a balanced diet and increased physical activity can certainly have an impact on weight gain.⁹ Some key strategies to reduce the risk include eating a plant-forward diet that’s lower in carbohydrates, moderate in fats and high in protein. And focusing on good fats like the polyunsaturated fats found in walnuts (13g/oz).

For more information, visit The Menopause Diet Plan by Hillary Wright, MEd, RDN and Elizabeth Ward, MS, RDN.