Diet & Nutrition
Weight Management

Menopause Weight Gain: A Comprehensive Guide

Written By: February 2, 2025 Eve Biology

What is Menopause?

Menopause is a natural biological process marking the end of a woman’s reproductive years. It is officially diagnosed after 12 consecutive months without a menstrual period, typically occurring between the ages of 45 and 55. However, the transition to menopause, known as perimenopause, can begin several years earlier.

This stage is characterised by fluctuating hormone levels, primarily a decline in oestrogen and progesterone, which regulate the menstrual cycle. These hormonal changes bring about various physical and emotional symptoms, including hot flashes, night sweats, mood swings, and sleep disturbances.

The menopause transition is marked by significant health changes and challenges, a change in body mass index is very common. While menopause is a natural milestone, its effects extend beyond the cessation of periods. Some women notice changes in their metabolism and appetite, energy levels, and body shape. One of the most significant concerns for women in midlife is an increase in the circumference of the abdominal region.

What Causes Weight Gain in Midlife?

Menopausal weight changes are influenced by a combination of hormonal, metabolic, and lifestyle factors. Around 50% of women have gained weight during perimenopause and menopause with the average gain being around 10kg. Feeling out of control when it comes to how much they weigh can significantly impact a womans heath, self-esteem and motivation to socialise and enjoy life. Understanding how menopausal symptoms affects their physiology can make it easier for women to devise a plan to reach a healthier benchmark. Let’s take a look at the main culprits

1. Hormonal Changes

The decline in oestrogen between perimenopause and menopause can cause challenges which include weight gain. Your adrenal glands are supposed to emit a less potent but effective form of oestrogen to keep your body working well as you age. However, modern life and the life of a working woman in her 50’s is highly stressful. That stress keeps her adrenal glands busy emitting stress hormones so that all important back up oestrogen doesn’t happen as much as it should!

Additionally, falling oestrogen levels can lead to an increase of the stress hormone cortisol, which can disturb sleep patterns and disrupt the balance of hunger hormones. This can lead to eating more than you need which can make make it even harder to lose weight.

2. Slowed Metabolism

As people age, their basal metabolic rate (BMR) naturally decreases. This means the body burns fewer calories at rest, making it easier to gain weight even if dietary habits remain unchanged. Coupled with reduced physical activity, this slower metabolism contributes significantly to midlife weight gain. Fatigue is a common complaint for women in menopause - makes exercising less appealing!

3. Loss of Muscle Mass

Sarcopenia, or the gradual loss of muscle, accelerates after age 40. Muscle is more metabolically active than fat, so it's decline reduces a woman's calorie-burning capacity. Without regular resistance training which builds muscle, this can lead to increased fat accumulation.

4. Lifestyle Factors

There are behaviours and habits which can contribute to weight gain in anyone, not just women in menopause.

Dietary habits: To avoid weight gain, it is crucial to emphasise the importance of a healthy diet and proper lifestyle changes. A diet high in processed foods, refined sugars, and saturated fat can increaseweight gain. In midlife, women tend to be super busy. Grab and go foods tend to include fewer of the nutrients essential for maintaining a healthy body mass index, such as fibre and lean protein.
Decreased physical activity: Menopausal symptoms such as fatigue, busy schedules, caregiving responsibilities, and age-related joint pain can lead to reduced exercise, making it harder to maintain a healthy weight.
Stress and sleep disturbances: Menopause-related insomnia and stress can increase levels of cortisol, a hormone associated with abdominal fat storage. Stress may also lead to emotional eating and poor food choices.

Body Composition Changes During Menopause

The two most common changes women experience which affects both body composition and body shape are fat and muscle.

1. Menopause and Belly Fat

A decrease in oestrogen levels, can significantly affect body shape and composition. Visceral fat, commonly known as belly fat, tends to accumulate deep within the abdominal cavity, surrounding vital organs. This is particularly concerning because it is linked to an increased risk of chronic diseases, such as heart problems, high blood pressure and type 2 diabetes.

2. Maintaining Muscle Mass During Menopause

A loss of muscle can slow down metabolism and contribute to weight gain. However, resistance training, such as weightlifting or bodyweight exercises, can help counteract this process and support a healthy weight. Adding strength training exercises into your exercise routine also improve bone density, reducing the risk of osteoporosis. Aim for two times a week, targeting all major muscle groups.

What Are the Health Risks Associated with Belly Fat?

Belly fat, particularly visceral fat, poses several health risks. Unlike subcutaneous fat, which lies just under the skin, visceral fat surrounds vital organs and releases inflammatory substances that can affect overall health. Here are some key risks:

1. Cardiovascular Disease

Women in menopause have an higher risk of heart disease due to lower oestrogen levels which no longer protect the heart and blood vessels as effectively.

Excess fat around the middle is linked to a higher risk of heart disease, the leading cause of death for women. Abdominal fat contributes to increased levels of LDL ("bad") cholesterol and triglycerides while lowering HDL ("good") cholesterol. It can also raise blood pressure, creating a perfect storm for heart-related issues. Heart attacks, according to The British Heart Foundation, kill more women each year than breast cancer.

2. Type 2 Diabetes

Fat around the middle affects insulin sensitivity, making it harder for the body to regulate blood sugar levels. This increases the risk of developing insulin resistance and type 2 diabetes, conditions often diagnosed during midlife.

3. Chronic Inflammation

The inflammatory compounds released by abdominal fat can lead to chronic low-grade inflammation, contributing to conditions such as arthritis and metabolic syndrome.

Does Hormone Replacement Therapy Cause Weight Gain?

Hormone replacement therapy (HRT) is often prescribed to alleviate menopausal symptoms like hot flashes and night sweats. While HRT can be effective in managing these symptoms, it may also influence weight gain.

Some studies suggest that HRT can lead to weight gain, particularly around the midsection while other research indicates that HRT can help redistribute fat, potentially reducing the accumulation of belly fat. In short, a lot of conflicting information out there!

If you’re considering HRT, it’s essential to discuss the potential risks and benefits with your healthcare provider. They can help you understand how HRT might affect your weight and overall health, allowing you to make an informed decision that aligns with your wellness goals.

What You Can Do to Manage Menopause Weight Gain

While menopause-related weight gain can feel challenging, it is not inevitable. A combination of healthy lifestyle changes and proactive strategies can make a significant difference.

1.Adopt a Healthier Diet

Focus on nutrient-dense, whole foods to support overall health and weight management:

Increase protein intake: Protein helps preserve muscle and promotes satiety. Include lean meats, fish, eggs, legumes, and dairy in your diet. Jennifer, consultant nutritionist at Eve Biology says ' We want women to focus on balance and nourishment, not restriction., Starting your day with a protein-rich breakfast like scrambled eggs, porridge with yoghurt, nuts, and berries can set you up for success. Quick smoothies or an Eve Biology shake with it's 25.4g of protein are perfect for busy mornings.
Choose healthy fats: Opt for sources like avocados, nuts, seeds, and olive oil, which provide essential nutrients and help curb cravings.
Get enough fibre: Fibre-rich foods like vegetables, fruits, whole grains, and legumes improve digestion and promote a feeling of fullness. They also help to regulate hormone levels by supporting regular elimination of hormones.
Limit refined carbs and added sugars: These contribute to blood sugar spikes which can lead to energy crashes, which then makes you reach for more sugar and the whole thing starts again!

2. Stay Physically Active

Regular exercise is essential for managing weight, improving metabolism, and building strong muscles. Aim for a combination of the following:

Aerobic exercise: Activities like walking, jogging, cycling, or swimming help burn calories and improve cardiovascular health.
Strength training: Resistance exercises preserve muscles, increase BMR, and improve bone density. Aim for at least two sessions per week.
Flexibility and balance training: Yoga, Pilates, or tai chi can reduce stress and improve overall well-being.

Achieving weight loss during menopause can be challenging due to hormonal changes that impact metabolism and fat distribution. A holistic approach, including a balanced diet and increased activity levels, is essential to overcome these challenges and avoid the pitfalls of crash dieting.

3. Manage Stress

Chronic stress can lead to hormonal imbalances.that promote weight gain. Many women gain weight during menopause due to these imbalances. Consider these strategies:

Practice mindfulness meditation or deep breathing exercises.
Prioritize self-care activities that bring joy and relaxation.
Set boundaries to reduce overcommitment and prioritize your mental health.

4. Improve Sleep Quality

Poor sleep is linked to increased appetite and weight gain. A 2017 study featured on The Association of UK Dieticians site concluded individuals who slept less than 6 hours a night have an increased risk of a variety of metabolic indicators including obesity. Sleep disruption is a common symptom of hormone imbalance. Women can address menopause-related sleep disturbances by:

Establishing a consistent bedtime routine.
Creating a cool, dark, and quiet sleep environment.
Limiting caffeine and alcohol intake, particularly in the evening

5. Consider Dietary Supplements

In theory, many women in midlife know what they should be eating to stay healthy modern life can get in the way. Grab and go food options available around the workplace tend to be carb and sugar heavy. Not ideal! Fortified meal replacement shakes and snacks can be a particularly useful way to get the right nutrition while controlling calorie intake. Look for high protein and fibre. Gut health is key when it comes to hormone regulation.

6. Consider Medical and Professional Support

There are a few options you have when it comes to getting some support to address weight gain in your fifties.

Hormone therapy (HRT): HRT can help alleviate menopause symptoms, including weight gain, by stabilising hormone levels which can alleviate symptoms. such as fatigue and low moods. Consult a healthcare provider to determine if it’s right for you.
Nutritionists or dieticians: These professionals use their knowledge of nutrition science to help people make healthy food choices. Personalised eating plans can have a dramatic effect on both health and weight.
Fitness trainers: A trainer can create an exercise routine tailored to your fitness level and goals.

Menopause Diet Tips From Nutritionists

Nutritionists are qualified to provide information about food and healthy eating. Women in menopause can benefit from some alterations and edits to their diet to help manage weight and minimise symptoms

Balance protein and carbs

Maintaining a healthy diet is crucial for managing weight gain during menopause. Sarah Flower, Consultant Nutritionist at Eve Biology, says

"To lose weight in menopause women need to eat more protein and also lower carbs for the best results. ’Protein helps to boost metabolism and build more muscle. Most of us eat far less protein than we should and tend to overestimate it.

All carbs break down to glucose which increases insulin. Insulin is a fat storage hormone, but also dramatically affects appetite hormones leptin and ghrelin. When we lower carbs, especially avoiding processed foods and inflammatory seed oils, we balance the other hormones"

Learn How To Manage Stress

Claire Thomas, Consultant Nutritionist for Eve Biology stresses stress management 'Stress is a normal part of life, triggering the release of cortisol and adrenaline to support the body's fight-or-flight response. However, when stress becomes chronic, the body prioritises cortisol production at the expense of sex hormone balance.

This shift can exacerbate menopause symptoms, intensifying mood swings, fatigue, and hot flashes. Understanding how to manage stress effectively is key to supporting hormonal health. Strategies such as blood sugar balancing, strength-based exercise, journaling, and breath work can help regulate stress hormones and promote overall well-being.’

Where to Get Help With Weight Loss In Menopause

If you are struggling with menopause-related weight gain or other symptoms, several resources are available to provide guidance and support:

Medical Specialists

Your GP: you can discuss weight concerns and potential health risks. They can recommend appropriate screenings, precribe medication and treatments. Menopause specialists are healthcare professionals who have knowledge and skills to assess and treat women. The British Menopause Society has lists of qualified menopause specialists.

Support Groups and Counselling

Joining menopause support groups can provide emotional encouragement and practical tips. Consider counselling or therapy if stress, anxiety, or depression are affecting your well-being.

Online Resources and Apps

Numerous websites and mobile apps focus on menopause education, fitness, and weight management. Look for credible platforms with input from medical professionals.

Community Resources

Local gyms, community centres, and wellness clinics often offer fitness classes, nutrition workshops, or specialised programs for midlife women.

Final Thoughts

Menopause is a natural part of life, but the associated weight gain and health risks can feel overwhelming. By understanding the causes and taking proactive steps to manage weight, you can navigate this stage of life with confidence and improved well-being. Remember, support is available—you don’t have to face these challenges alone.

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