On this page:
- What is menopause weight gain?
- What causes excess weight in midlife?
- Changes to body composition during menopause
- Health risks of belly fat during menopause
- Does HRT affect menopause weight gain?
- How to manage menopause weight gain
- Nutritionist tips from Eve Biology experts
- Where to get help if you want to lose weight in menopause
What is Menopause Weight Gain?
Menopause marks the end of a woman’s reproductive years, driven by a gradual decline in oestrogen and progesterone—hormones that regulate the menstrual cycle. These changes can trigger various symptoms including hot flashes, mood shifts, and sleep disruptions.
One of the most commonly reported—and often frustrating—effects is menopause weight gain, particularly around the belly. Even women who maintain a healthy diet and exercise routine often notice changes in body shape, metabolism, and energy levels. Understanding these shifts is the first step to regaining control.
What Causes Menopause Weight Gain in Midlife?
Weight gain during menopause is influenced by hormonal, metabolic, and lifestyle factors. Around 50% of women report gaining up to 10kg during perimenopause and menopause.
Here are the main contributors:
1. Hormonal Changes
The decline in oestrogen encourages fat storage, especially around the abdomen. When stress is high, the adrenal glands produce more cortisol instead of supportive oestrogen-like hormones, worsening menopause belly fat. Elevated cortisol increases appetite and cravings while disturbing sleep.
2. Slower Metabolism
Ageing naturally lowers your basal metabolic rate (BMR), meaning you burn fewer calories at rest. This slowdown, combined with fatigue and less movement, makes it easier to gain weight.
3. Loss of Muscle Mass
Sarcopenia—the gradual loss of muscle—reduces calorie-burning capacity. Without strength training, body fat percentage increases, even if weight stays the same.
4. Lifestyle Factors
- Poor diet habits: too much sugar, not enough fibre or protein.
- Reduced activity: due to joint pain, stress, or time constraints.
- Sleep loss and chronic stress: both increase cortisol and encourage fat storage.
How Hormonal Changes During Menopause Affect Weight Gain
Two major shifts affect body composition: increased fat storage and loss of muscle mass.
1. Menopause and Belly Fat
Falling oestrogen levels cause fat redistribution toward the abdomen. Visceral fat—which surrounds internal organs—raises the risk of heart disease and diabetes more than subcutaneous fat under the skin.
2. Maintaining Muscle Mass During Menopause
Strength and resistance exercises are crucial to prevent menopause weight gain. Aim for at least two sessions weekly to preserve muscle, improve bone health, and support metabolism.
Health Risks of Belly Fat During Menopause
Belly fat isn’t just about appearance—it has deeper health implications. Visceral fat produces inflammatory substances that affect heart, metabolic, and immune health.
1. Cardiovascular Disease
With lower oestrogen, the protective effects on heart and blood vessels decrease. Abdominal fat raises LDL cholesterol and blood pressure, creating a higher risk for heart disease—the leading cause of death among women.
2. Type 2 Diabetes
Visceral fat disrupts insulin sensitivity, increasing the likelihood of insulin resistance and diabetes.
3. Chronic Inflammation
Fat tissue around the organs releases inflammatory molecules that can exacerbate arthritis, metabolic syndrome, and other chronic conditions.
Does HRT Affect Menopause Weight Gain?
Hormone Replacement Therapy (HRT) can help manage symptoms such as hot flashes, fatigue, and sleep issues. However, its effect on weight is mixed. Some research links HRT to modest weight changes, while other studies suggest it can improve fat distribution and reduce central fat gain.
If you’re considering HRT, speak to your healthcare provider about potential benefits and risks.
How to Manage Menopause Weight Gain
Weight gain in menopause isn’t inevitable. With the right habits and support, you can maintain your health and body confidence.
1. Adopt a Healthier Diet To Support Hormones And Metabolism
Focus on whole, nutrient-dense foods that stabilise hormones and metabolism.
- Protein first: supports muscle and fullness. Start your day with eggs, yoghurt, or a high-protein smoothie.
- Healthy fats: from avocados, nuts, and olive oil to support hormone health.
- Fibre: from vegetables, fruit, and whole grains to regulate appetite and digestion.
- Reduce refined carbs: to prevent insulin spikes and belly fat storage.
2. Stay Physically Active
- Cardio: walking, cycling, swimming, or jogging for heart health.
- Strength training: builds lean mass and boosts metabolism.
- Yoga or Pilates: improve flexibility, balance, and reduce stress.
3. Manage Stress
- Practice mindfulness or meditation daily.
- Prioritise downtime and hobbies that bring joy.
- Set boundaries to reduce burnout and chronic cortisol levels.
4. Improve Sleep
Good sleep regulates hunger and stress hormones. Try to maintain a regular bedtime, keep your room cool and dark, and limit caffeine or alcohol before bed.
5. Consider Dietary Supplements
High-protein meal replacement shakes can help women meet their nutritional needs while controlling calorie intake. Gut health also plays a major role in hormone regulation.
6. Seek Professional Advice
- Speak to a healthcare provider about HRT or other medical options.
- Consult a nutritionist for personalised menopause weight plans.
- Work with a trainer for tailored strength and cardio guidance.
Menopause Weight Gain: Tips From Eve Biology Nutritionists
At Eve Biology, our nutritionists specialise in supporting women through menopause. They provide expert, science-backed advice on how to balance hormones and maintain a healthy weight during this life stage.
Balance Protein and Carbs
Sarah Flower, Consultant Nutritionist at Eve Biology, shares her advice on managing menopause weight gain through diet balance:
Sarah Flower, Consultant Nutritionist at Eve Biology, says:
“To lose weight in menopause, women need to eat more protein and lower their carb intake for the best results. Protein boosts metabolism and helps build lean muscle — but most women underestimate how much they need.”
“All carbohydrates break down into glucose, which increases insulin — the body’s fat-storage hormone. Elevated insulin also affects appetite hormones leptin and ghrelin. Reducing processed carbs and inflammatory oils helps balance these hormones naturally.”
Eve Biology experts recommend pairing carbs with protein, avoiding refined sugars, and including healthy fats for hormonal stability. For busy mornings, a high-protein Eve Biology shake offers an easy, nutrient-rich option.
Learn How to Manage Stress
Claire Thomas, Consultant Nutritionist for Eve Biology, explains how stress can affect menopause weight gain and overall hormone balance:
Claire Thomas, Consultant Nutritionist at Eve Biology, explains:
“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 imbalance can intensify menopause symptoms like fatigue and mood swings while making menopause weight gain more difficult to control. Claire advises mindfulness, consistent sleep, and regular physical activity to reduce cortisol and stabilise hormones.
Why Expert Nutrition Advice Matters
Women’s nutritional needs change significantly in their 40s and 50s. The right balance of protein, carbs, and healthy fats—combined with sleep and stress management—can improve energy, body composition, and overall wellbeing. At Eve Biology, we focus on nourishment over restriction, helping women achieve sustainable results through expert guidance. The Nutritionsits Guide To The Menopause Diet
Where to Get Help for Menopause Weight Gain and Midlife Weight Loss
Medical Specialists
Your GP can provide medical support and refer you to a menopause specialist.
Support Groups and Counselling
Joining menopause-focused communities can provide emotional support and motivation.
Online Resources and Apps
Explore digital programs offering nutrition and exercise plans tailored to women in midlife.
Community Resources
Local centres often run fitness or wellness workshops specifically for women over 40.
Frequently Asked Questions About Menopause Weight Gain
Q: What causes menopause weight gain?
A: Hormonal decline, slower metabolism, muscle loss, and stress-related eating.
Q: How can I lose belly fat after menopause?
A: Prioritise strength training, high-protein meals, quality sleep, and stress management.
Q: Is menopause weight gain inevitable?
A: No. With the right diet, exercise, and support, you can maintain a healthy weight.
Q: Does HRT cause weight gain?
A: It can influence fat distribution but doesn’t always lead to overall weight gain.
Final Thoughts
Menopause is a natural transition—but menopause weight gain doesn’t have to be. By understanding your body’s hormonal changes and adopting expert-backed strategies, you can support your health, confidence, and energy through midlife and beyond.
Ready to switch things up and improve your life? Try Eve Biology’s 5-Day Menopause Diet Plan and start your personalised journey today.
