Menopause brings significant hormonal changes that affect weight, metabolism, and body composition. Understanding how BMI relates to your health during this transition can help you maintain wellness and manage weight changes effectively.
Lower estrogen levels change how your body stores fat, shifting it from hips and thighs to the abdomen. This increases visceral fat around organs.
Your resting metabolic rate decreases, meaning you burn fewer calories at rest. This makes weight gain easier and weight loss harder.
Age-related muscle loss (sarcopenia) accelerates during menopause. Since muscle burns more calories than fat, this further slows metabolism.
Increased insulin resistance makes it easier to gain weight and harder to lose it. Blood sugar regulation becomes more challenging.
| Category | BMI Range | Health Considerations |
|---|---|---|
| Underweight | Below 18.5 | Risk of bone loss and osteoporosis |
| Healthy Weight | 18.5 - 24.9 | Optimal for most women |
| Overweight | 25.0 - 29.9 | Monitor waist circumference |
| Obese | 30.0 and above | Increased health risks |
While BMI is a useful screening tool, it doesn't tell the whole story during menopause. Other measurements and factors are equally important:
A better indicator of visceral fat. Keep it under 35 inches (88 cm) for women.
Muscle-to-fat ratio matters more than weight alone. Focus on maintaining muscle mass.
How you feel matters. Good energy, sleep quality, and mood are important health markers.
Cholesterol, blood sugar, and blood pressure are key indicators of metabolic health.
If you're struggling with weight management during menopause, consider consulting: