Menopausal Weight Gain- Why It Happens and What You Can Do About It
I had my first menopause symptoms at 48, and while I had always had a high metabolic rate and never had to worry about my weight, things started to change. Suddenly, I had to be more conscious of what I was eating and how I was moving my body to maintain my weight. If you’re finding it harder to manage your weight during perimenopause or menopause, you’re not alone.
Why Does Weight Gain Happen in Perimenopause and Menopause?
Perimenopause, which can start as early as 35 but more commonly occurs between 40 and 55, is a time of hormonal fluctuations that can bring a host of symptoms, including brain fog, forgetfulness, irritability, anxiety, and, for many women, weight gain. Menopause officially begins when you haven’t had a period for 12 months, but postmenopause lasts for the rest of your life—so when we talk about menopause, we include all women who have gone through this transition.
Menopause officially begins when you haven’t had a period for 12 months and the word menopause really refers to one single day, one year after the last menstrual bleed. However, population health experts and The Centre for Menstrual Cycle and Ovulation Research (CeMCOR) consider menopause the normal phase of a woman’s life that begins one year after her final menstrual period. I.e. menopause continues for the rest of our lives.
One major reason for menopause weight gain is a slowing metabolism. As oestrogen levels decline, the body tends to store more fat, particularly around the abdomen. This is partly due to changes in insulin sensitivity, which can lead to blood sugar dysregulation and increased fat storage. Additionally, fat cells in the abdominal area produce oestrogen, which the body may use as a way to compensate for declining ovarian oestrogen production. This means that the body may hold onto fat around the middle as a protective mechanism to maintain hormonal balance.
The Role of Blood Sugar in Menopausal Weight Gain
Blood sugar dysregulation is a key factor in weight gain during menopause. When insulin isn’t working efficiently, it leads to higher blood sugar levels, increased cravings, and more fat storage. Many women find themselves craving sugary or processed foods, especially in the evening, leading to weight gain over time.
Balancing blood sugar is essential for losing weight in menopause. This means focusing on protein-rich meals, healthy fats, and fibre to slow the release of sugar into the bloodstream. Cutting down on refined carbohydrates and sugary snacks can make a huge difference in how you feel and how your body stores fat.
What Can You Do to Manage Weight During Menopause?
If you feel like weight gain is out of your control, don’t worry—there are steps you can take to manage it:
- Prioritise Protein – Protein helps maintain muscle mass, which naturally declines with age, keeping your metabolism more active.
- Balance Your Blood Sugar – Eat balanced meals with protein, healthy fats, and fibre to avoid sugar spikes and crashes.
- Incorporate Strength Training – Muscle burns more calories at rest than fat, so adding resistance training to your routine can help boost your metabolism.
- Get Enough Sleep – Poor sleep affects hormones that regulate appetite and fat storage, making weight gain more likely.
- Manage Stress – High cortisol levels can lead to increased fat storage, particularly around the abdomen. Yoga, meditation, and mindfulness can all help.
Let’s Work Together
If you’re struggling with weight gain, fatigue, or other symptoms of perimenopause or menopause, you don’t have to figure it out alone. Every woman’s experience is different, and a personalised approach can make all the difference. Book a call with me, and let’s do a deeper dive into your symptoms and create a plan that works for your body and lifestyle.
Weight gain in menopause isn’t inevitable, and you can feel good in your body again. Let’s take the first step together!
