The Surprising Link Between Undereating and Weight Gain During Perimenopause and Menopause

Many women entering perimenopause and menopause face a frustrating challenge: despite eating less, they gain weight. This paradox can feel confusing and discouraging. In this blog, I will help you understand why undereating can actually lead to weight gain and what you can do to avoid and/or reverse it.

Balanced meal plate illustrating healthy eating during menopause

Why Weight Gain Happens in Perimenopause and Menopause

Hormonal changes during perimenopause and menopause affect metabolism, fat distribution, and appetite regulation. Estrogen levels decline, which slows down metabolism and causes the body to store more fat, especially around the abdomen. At the same time, muscle mass tends to decrease, further reducing calorie burn.

Many women respond to these changes by eating less, hoping to avoid weight gain. However, this approach often backfires.

How Undereating Triggers Weight Gain

When calorie intake drops too low, the body perceives it as a threat to survival. This triggers several biological responses:

• Metabolic slowdown: The body reduces its resting metabolic rate to conserve energy.

• Increased fat storage: The body becomes more efficient at storing fat, especially visceral fat.

• Muscle loss: Without enough nutrients, muscle mass declines, which further lowers metabolism.

• Hormonal imbalance: Undereating can disrupt hormones like leptin and ghrelin that regulate hunger and fullness, leading to increased cravings and overeating later.

  
  

These responses are survival mechanisms designed to protect the body during times of scarcity but can lead to unwanted weight gain in the context of menopause.

The Role of Muscle Mass and Metabolism

Muscle tissue burns more calories than fat, even at rest. During perimenopause and menopause, muscle loss accelerates due to hormonal shifts and aging. Undereating worsens this by depriving muscles of the protein and energy they need to maintain themselves. Maintaining or building muscle through adequate nutrition and strength training helps keep metabolism higher and supports healthy weight management.

Practical Tips to Avoid Weight Gain While Eating Enough

1. Eat balanced meals with enough protein

   Protein is essential for supporting muscle growth and maintenance and helps control your appetite and blood sugar. (Most women don't get anywhere close to enough protein in their diet.) You should be eating your ideal body weight in grams of protein per day (ex: 150 lbs = 150 g protein per day). Include sources like lean meats (chicken, turkey, lean ground beef, bison), fish, beans, tempeh, and organic A2 dairy (yogurt, cottage cheese).

   
   

2. Eat 5 macro-friendly meals per day

   To boost your metabolism, balance blood sugar, burn fat and lose weight, you will need to eat more frequent balanced meals per day. To track your macronutrients, download MyFitnessPal and adjust your goals to match your ideal protein intake.

   
   

3. Include healthy fats and fiber

Fat and fiber both promote fullness and support hormone balance. Avocados, nuts, nut butter, seeds, grass-fed butter, tallow, olive oil, and a wide variety of vegetables and fruit are all good choices. Fill up your plate with lots of colorful veggies and fruit, and add only a little fat/oil, as fats are dense in calories that can add up quickly.

4. Stay active with strength training

Building muscle helps counteract metabolic slowdown and supports fat loss. Aim for 3 days a week of strength/resistance training. Use weight that is challenging and gradually increase the weight or resistance as your strength improves.

5. Listen to your body’s hunger signals

Undereating can disrupt your body's natural hunger cues, negatively affecting ghrelin and leptin (your hunger and satiety hormones). This is why people who chronically undereat often state that they "don't feel hungry". Once you begin eating healthy frequent meals, however, you will start to notice when you are hungry (this is a sign that your metabolism is improving and you will start seeing fat loss.)

6. Manage stress and sleep

   Both stress and poor sleep affect hormones that regulate weight and appetite. Elevated cortisol levels can lead to various metabolic changes that may contribute to weight gain, particularly around the abdominal area, or create a condition where the body becomes resistant to weight loss efforts. Furthermore, inadequate sleep can exacerbate these issues. To effectively manage stress, it is essential to incorporate relaxation techniques into your daily routine. Practices such as mindfulness meditation, yoga, deep breathing exercises, and even regular physical activity can help lower cortisol levels and promote a sense of well-being. Additionally, establishing a consistent sleep schedule, creating a restful sleep environment, and limiting exposure to screens before bedtime can significantly improve sleep quality.

   
   

Common Myths About Eating Less and Weight Loss in Menopause

• Myth: Eating less always leads to weight loss

Reality: Severe calorie restriction can slow metabolism and cause weight gain. If you are eating 1200 calories or less per dat, you are not eating enough calories for your body to function. This causes your body to store fat, as it needs the storage for fuel.

• Myth: Skipping meals helps control weight

Reality: Skipping meals can increase cravings and overeating later. Skipping meals (especially breakfast) leads to a spike in cortisol (your stress hormone), and too much cortisol leads to excess belly fat.

• Myth: All calories are equal

Reality: Nutrient quality matters for metabolism and hormone health. Proteins, fats, and carbohydrates each have unique effects on our metabolism. Protein is known for its thermogenic effect, meaning that it requires more energy to digest compared to fats and carbohydrates. This can lead to a higher calorie expenditure during the digestion process, ultimately aiding in weight management and muscle preservation. Fats, on the other hand, are vital for hormone production, including hormones like testosterone and estrogen, which play significant roles in muscle growth and fat distribution. Consuming healthy fats can support overall health and enhance metabolic functions. Carbohydrates, while often demonized in various diet trends, are an essential source of energy, especially for high-intensity workouts and brain function.

When to Seek Professional Help

If you struggle with weight gain despite healthy eating and exercise, consider consulting a healthcare provider or registered dietitian. They can assess hormone levels, metabolic health, and design a personalized plan. At New Direction Natural Medicine, we help our patients using a combination of functional lab testing, hormone and adrenal testing, herbal medicine, natural supplements and personalized diet and lifestyle recommendations.

Summary

Undereating during perimenopause and menopause can cause your body to slow metabolism, lose muscle, and store more fat. Instead of cutting calories drastically, focus on balanced nutrition, strength training, and listening to your body’s needs. This approach supports healthy weight management and overall well-being during this life stage.