On this page:
- What is menopause?
- What causes excess weight in midlife?
- Changes to body composition during menopause
- What are the health risks associated with being belly fat?
- Does HRT affect weight gain?
- What you can do to manage menopause weight gain
- Menopause diet advice from nutritionists
- Where to get help if you want to lose weight in menopause
What is Menopause Weight Gain?
Menopause is characterised by 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.
One of the most commonly reported—and frustrating—symptoms during this stage is menopause weight gain, especially around the belly. Some women notice changes in their metabolism and appetite, energy levels, and body shape.
What Causes Menopause 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 can significantly impact self-esteem and overall health. Let’s explore the main contributors:
1. Hormonal Changes
The decline in oestrogen during menopause can trigger increased fat storage, especially in the abdominal area. Ideally, your adrenal glands produce a weaker form of oestrogen to support your body as you age. But chronic stress—common in working women in their 50s—diverts adrenal function towards producing cortisol instead.
Increased cortisol, combined with reduced oestrogen, disrupts appetite and sleep hormones, making cravings and overeating more likely.
2. Slowed Metabolism
As we age, our basal metabolic rate (BMR) slows down, meaning fewer calories are burned at rest. This is compounded by fatigue and reduced physical activity common in menopause.
3. Loss of Muscle Mass
Sarcopenia—the age-related decline in muscle—further reduces calorie-burning potential. Without regular strength training, body fat increases.
4. Lifestyle Factors
Busy midlife routines can reinforce:
- Poor Dietary habits: High in sugar and low in fibre or protein.
- Decreased physical activity: due to fatigue, joint pain, or time constraints.
- Stress and sleep disturbances: both of which raise cortisol and encourage belly fat.
How Hormonal Changes During Menopause Affect Weight Gain
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 redistributes fat towards the abdomen. Visceral fat (belly fat around organs) poses greater health risks than subcutaneous fat.
2. Maintaining Muscle Mass During Menopause
Strength training and resistance exercises help preserve muscle and metabolic rate. Aim for two sessions per week targeting all major muscle groups to combat menopause-related weight gain and bone density loss.
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
Belly fat disrupts insulin sensitivity, leading to blood sugar imbalances and insulin resistance.
3. Chronic Inflammation
Abdominal fat releases inflammatory substances that contribute to arthritis, metabolic syndrome, and autoimmune issues.
Does HRT Cause Or Prevent Menopause Weight Gain?
HRT is commonly prescribed to manage symptoms like hot flashes and sleep disruption. But its impact on weight is complex:
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. Claire, 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, regulate hormones and appetite.
- Limit refined carbs and added sugars: These spike insulin, increase fat storage, and intensify cravings.
2. Stay Physically Active
- Cardio: 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.
- Flexibility and balance training: Yoga, Pilates, or tai chi can reduce stress and improve overall well-being.
3. Manage Stress
- Practice mindfulness : meditation or deep breathing exercises.
- Prioritise self-care activities : they bring joy and relaxation.
- Set boundaries :reduce overcommitment and prioritise your mental health.
4. Improve Sleep
Sleep deprivation increases hunger hormones. Improve sleep hygiene by:
- Establish 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
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. Seek Professional Advice
There are a few options you have when it comes to getting some support to address weight gain in your fifties.
- Hormone therapy (HRT) or Medical advice: Consult a healthcare provider to determine if it’s right for you.
- Nutritionists or dieticians: 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 Weight Gain: Tips From Nutritionists
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 - '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.
Where to Get Help for Menopause Weight Gain and Midlife Weight Loss
Medical Specialists
Your GP: you can discuss weight concerns and potential health risks. 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.
Online Resources and Apps
Look for science-backed platforms with nutrition and fitness plans tailored to menopausal women.
Community Resources
Check local community centres, fitness studios, and workshops for midlife wellness offerings.
Frequently Asked Questions About Menopause Weight Gain
Q: What causes menopause weight gain?
A mix of hormonal decline, slower metabolism, muscle loss, and stress-related eating.
Q: How can I lose belly fat after menopause?
Prioritise strength training, protein-rich meals, sleep, and stress management.
Q: Is menopause weight gain inevitable?
No. With a strategic plan and support, you can manage your weight and health.
Q: Does HRT cause weight gain?
It can affect fat distribution but isn’t guaranteed to cause gain. Individual results vary.
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.
Struggling with menopause weight gain? You’re not alone—and you don’t have to tackle it without help. Start by implementing these expert-backed Menopause Diet strategies and find a plan that works for you.
