Menopause and Weight Gain - what is actually happening?
- Isabelle Fry
- 7 days ago
- 4 min read
Many women notice changes in their bodies during perimenopause and menopause that can feel really frustrating. Clothes might start to fit differently, weight may seem to settle around the middle, and strategies that used to work for managing weight no longer seem to work!
If this sounds familiar, you’re definitely not alone. Weight changes during menopause are very common, and importantly, they are not simply about willpower or discipline. They are often linked to hormonal and metabolic changes happening in the body.
Understanding what’s going on can help you approach this stage of life with more compassion for yourself- and with strategies that actually support your health and wellbeing.
How common is weight gain during menopause?
Weight gain is one of the most common side effects of perimenopause and menopause, affecting at least 50% of women.
Research from the SWAN (Study of Women’s Health Across the Nation) and The Healthy Women’s Study suggests that, on average, women gain around 1.5 kg per year during the perimenopause transition. Over time, this can result in an average weight gain of around 10 kg by the time menopause is reached.
For many women, this weight tends to accumulate around the abdomen, rather than the hips and thighs where it may have been stored earlier in life.
Why does weight change during menopause?
There are several reasons for these shifts in body weight and body composition.
Hormonal changes
As oestrogen levels begin to fluctuate and eventually decline, the body tends to store fat differently. One of the most noticeable changes is an increase in visceral fat, the fat stored around the abdominal organs.
Research suggests that visceral fat may increase from around 5–8% of total body weight to approximately 10–15% during menopause. This shift can lead to more fat being stored around the midsection.
Oestrogen also plays a role in appetite regulation, metabolism, and fat storage, so changes in hormone levels can influence how the body uses and stores energy.
Changes in muscle mass and metabolism
Another factor is the natural loss of lean muscle mass that occurs with age.
Muscle is metabolically active tissue, meaning it burns more energy than fat. As lean muscle mass gradually reduces, metabolic rate can slow, which means the body may require slightly less energy than before.
Without adjustments in lifestyle habits, this can make gradual weight gain more likely over time.
Sleep disruption and stress
Sleep can also change during perimenopause. Night sweats, hormonal fluctuations, and life stress can all affect sleep quality.
Poor sleep can influence hormones that regulate hunger and fullness, which may increase cravings or make it harder to maintain regular eating patterns.
At the same time, the midlife years often coincide with busy and demanding life stages—balancing careers, family responsibilities, and caring for others—which can increase stress levels and impact overall health behaviours.
It’s not just about the number on the scales
One important point to remember is that menopause is associated not only with changes in weight, but also with changes in body composition.
Even if body weight stays the same, the balance between muscle and fat may shift. This is why many women notice their bodies feeling different even if the scale hasn’t changed dramatically.
Focusing only on weight can sometimes overlook the bigger picture of strength, metabolic health, and overall wellbeing.
Supporting your body through midlife
The goal during menopause isn’t strict dieting or trying to “fight” the body or attacking the belly fat.
The temptation might be to restrict; skip meals, cut out carbohydrates, exercise excessively…
Instead, it’s about supporting your body through this transition with sustainable habits.
Prioritise protein
Including protein at meals helps support muscle maintenance and can help keep you feeling fuller for longer.
Examples include:
Eggs
Fish
Poultry
Tofu
Yogurt
Beans and lentils
Include regular movement
Strength-based activities such as resistance training or bodyweight exercises can help maintain muscle mass and support bone health.
Regular movement such as walking, swimming, cycling, or yoga also supports energy levels, mood, and overall wellbeing.
Eat regularly and include fibre
Balanced meals that include protein, healthy fats, fibre, and carbohydrates help support stable energy levels and blood sugar balance.
Fibre-rich foods such as vegetables, whole grains, nuts, seeds, and legumes also support gut health, which plays an important role in overall wellbeing.
Balancing fibre and protein can be a bit of a minefield, if you are struggling with this - working with a registered dietitian can help give you more clarity and support.
Support sleep and stress management
Sleep and stress are often overlooked when discussing weight changes, but they play an important role in appetite regulation and metabolic health.
Creating small routines that support relaxation, sleep hygiene, and regular movement can help support your body during this transition.
A more compassionate approach
Menopause is a natural stage of life, yet many women feel pressure to maintain the same body they had in their 20s or 30s.
Rather than focusing on restriction or quick fixes, it can be helpful to shift the focus towards strength, nourishment, energy, and long-term health.
Small, realistic changes—such as prioritising protein, maintaining regular movement, and supporting sleep—can help your body feel more balanced and supported during this stage of life.
Summary
Weight changes during menopause are common and influenced by a combination of hormonal shifts, changes in body composition, sleep patterns, and lifestyle factors.
With the right understanding and supportive habits, it’s entirely possible to navigate menopause feeling strong, energised, and well.
If you’re navigating perimenopause or the menopause and would like personalised support with nutrition, gut health, or hormone-related symptoms, Isabelle, a registered dietitian, can help you develop an approach that fits your body and lifestyle.
Comments