Understanding weight gain during menopause

Menopause can change our bodies in ways that we might not expect. One of these common surprises during the menopausal transition is weight gain, which can take a toll on our health if it goes unchecked. But fret not! We’ve got the lowdown on how to manage it.

Weight gain during menopause is completely natural and not necessarily something to worry about in itself. That number we see on a scale measures the force gravity has on us. In other words, weight is what keeps us grounded and prevents us from floating away into space. This means it doesn’t say much else on its own: not about our beauty, value, or even health. That’s why it’s important to understand it a bit better. So we'll explain why weight gain happens, how it can affect you, and offer helpful advice on how to manage it, while learning to embrace your new body shape with confidence.

Why does menopause cause weight gain?

Gaining weight is widely talked about as a symptom of menopause. But this is more down to ageing rather than menopause itself.

As we age, our muscle mass decreases and we gain fat a bit quicker, which can affect our metabolism (the way our bodies use calories from what we eat and drink). This means that if we don’t make extra efforts to balance our metabolism, our muscles stagnate or even reduce, and the fat starts to accumulate. That’s why it’s important to keep in mind that weight is just a number — what that number is made of is what really counts: 1 kilo of muscle and 1 kilo of fat weigh the same, but one is good for your health and the other not so much (in excess). Our ageing metabolisms are behind the weight gain, but the menopausal phase affects where the fat gets stored in our bodies.

From perimenopause on, fat tends to be stored around our waists and bellies instead of around our hips and thighs. This is sometimes known as "menopause belly". But it's not just body fat storage and distribution that can cause our body to look a bit different. Increased levels of oestrogen correlate with water retention, which is when fluid gets trapped in an area of your body, leading to puffiness and swelling.

Another factor that contributes to menopausal weight gain is an increase in stress hormone (cortisol). Whether you have external stress factors (like work or family life) or not, cortisol increases naturally due to the oestrogen decline caused by menopause. As we age, rising cortisol levels not only cause an increase in appetite, but also makes us crave sweet, salty, and fatty foods.

When does menopause weight gain start?

Weight gain tends to start during the transitional stage leading up to menopause, known as perimenopause. This can continue through your entire menopause journey and into postmenopause, the stage after your periods have stopped for 12 months in a row.

However, just like with all menopause symptoms , exactly when they will happen will be unique to you.

How much weight do you gain during menopause?

Weight gain is different for everyone throughout our entire lives, and how many kilos you might pick up during menopause will be unique to you too.

The average weight gain during menopause is just over 2 kilos (around 5 pounds).^[1] However, it’s normal to gain about half a kilo (or 1.5 pounds) per year as of the age of 50, regardless of menopause. ^[2]

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Keep in mind that extra kilos aren’t automatically good or bad for you. Whether the extra weight has an impact on your health, is something only a nutrition expert can assess. They are the ones who can break weight down to muscle, fat, water, and other relevant components. Whether these components are balanced is what indicates if your body is healthy, not the number on the scale.

What are the effects of gaining too much weight in menopause?

Even though gaining extra weight can be a completely normal part of life as well as menopause, in excess, it has the potential to impact your health.

Fat collection during menopause happens mainly around the belly, which is where most organs are. Excess fat around your organs (also known as visceral fat) can stop them from functioning as well as they should, which could cause:

High cholesterol
Heart disease
Type 2 diabetes

Move that body

Eat healthy

Limit alcohol

Reach out

Menopausal woman sleeping with eye mask on

Get a good night’s sleep

Find an exercise routine that you enjoy

Staying active is a great way to improve your overall health and keep any unnecessary weight at bay. It doesn't have to be a chore either, as long as you're moving, that's a great start.

Physical activity that involves strength training, such as lifting weights, can prevent the loss of muscle mass and protect your bones — don’t worry, you won’t end up looking like a bodybuilder, it takes actual professionals to get that brawny! As well as this, any form of cardio or aerobic exercise is a great way to burn fat, and there are so many fun ways you can incorporate it into your daily routine. Why not gather a few friends and try a dance workout? Or even something simpler, like catching up over a power walk?

When it comes to how often you need to exercise to keep healthy, 2.5 to 5 hours of moderate-intensity physical activity per week is good enough. If a high-intensity workout is more your style, like jogging or cycling, 1.25 to 2.5 hours a week will do. ^[3]

Regardless of what you end up choosing, remember to go at your own pace when exercising. If you can feel yourself struggling, don't push yourself too far... just a little effort goes a long way!

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Try making healthy changes to your diet

As we age and go through menopause, not only are we more prone to unhealthy weight gain, but our bone and heart conditions can also be impacted. A healthy diet during menopause is a great way to balance your weight and an amazing tool to create a healthier lifestyle overall. Making simple changes can do wonders for your body as well as your confidence.

But before you start imagining that your menopause-healthy diet has to be a sad-looking plate of steamed broccoli three times a day, think again. It’s really all about balancing protein, carbs, fruits, and vegetables in your meals.

Let’s break down the foods that will help you keep a healthy weight, give a boost to your bones, and help maintain a healthy heart.

What are the best foods to prevent menopause overweight?

When it comes to balancing your weight during menopause, keeping an eye on the types of foods you choose and portion sizes is a great place to start. However, make sure you're not limiting yourself – eating enough for you to feel satisfied is more than okay. Eating is something we should aim to enjoy, so make sure your diet makes you happy as well as healthy.

If you're wondering what to put on your grocery list as part of a healthy diet, your best options are:

Fruits & vegetables
Whole grains (wholemeal bread, rice, oats etc.)
Lean protein (chicken, turkey, fish etc.) ^[4]

What are the best foods for bone health?

Lower levels of oestrogen can put you at a higher risk of developing osteoporosis, a condition that causes bones to weaken and become less dense. This basically increases your chances of breaking say, a hip or an ankle — not a great addition to the already pesky symptoms that come with menopause.

Remember all of those times you were told as a child to boost your calcium by drinking milk to keep those bones strong? Well, calcium is vital for maintaining bone health at all ages. You can make sure you’re having enough of it by adding fruits, vegetables and dairy products to your diet, including milk, cheese and yoghurt.

What are the best foods for heart health?

Our hearts play a crucial part in keeping our bodies functioning every day. As we age and go through menopause, the risk of cardiovascular disease, higher cholesterol, and blood pressure increases. So including heart-healthy foods in our diets can only ever be a good thing.

To keep your heart in the best shape possible, double-check what you eat and how you prepare your food:

Avoid saturated fat (found in foods like processed meat, chocolate, and butter)
Add fish, nuts, beans, and pulses into your diet
Increase your fibre intake with whole grains
Reduce your intake of refined sugar and salt
Opt for grilling your food instead of frying it

Are “cheat days” ok?

Even though consistency is crucial to curb menopausal overweight and potential health conditions, that doesn't mean you can't treat yourself now and then. Cracking open a small bar of chocolate or a scoop of your favourite ice cream after a long week can be a well-deserved reward for all your efforts, the key is not to overdo it.

Cut down on alcohol

Menopause and alcohol, especially in larger quantities, are not a great pair. One too many beers or glasses of wine can often make menopausal symptoms worse. They can intensify hot flushes and night sweats, disrupt your sleep, weaken your bones, and contribute to unnecessary weight gain.

Certain types of alcohol (like some wines or cocktails) are also quite high in unhealthy calories and sugar, which don’t do anyone any favours.

Just like with your food choices, moderation can be applied to alcohol too. You don’t have to go without it completely, just cutting back can make a big difference in not only your weight but it might ease some of your other symptoms too.

Get a good night’s sleep

We may not realise it at first, but menopausal weight gain can also be linked to lack of sleep.

Even though many of us associate healthy weight only with a balanced diet and a good amount of exercise, turns out we burn around 40 to 80 calories per hour on average while we sleep. ^[5] So when our rest is disrupted, our bodies stop burning those calories, leading to some fat being stored instead.

When it comes to how much sleep you should be getting, 7-8 hours of uninterrupted slumber is generally ideal. ^[6]But remember, there's no hard and fast rule. As long as you’ve had enough sleep to feel refreshed and ready to take on the day, that’s all you need.

Changes in our weight are not uncommon in most stages of our lives, but when we're riding the waves of menopause, it can sometimes feel like we don’t even know our bodies anymore. Your new menopausal body is what you make of it. Remember, our bodies are here to get us through life, not to win comparison competitions with others or even our past selves. Try to treat it with compassion and patience, just like you would a good friend. Caring for it with a balanced diet and regular exercise, combined with enough rest means you're well on your way to living fearlessly.

If you're curious to find out more about the changes you can expect through the different stages of your menopause journey, you can find out more about how your body will change postmenopause or how to cope with the mental challenges that come with menopause.

Medical disclaimer

The medical information in this article is provided as an information resource only and is not to be used or relied on for any diagnostic or treatment purposes. Please consult your doctor for guidance about a specific medical condition.

This article has been reviewed on 19th April 2024 by Karen Joash BSc (Hons), MSc, MBBS, MRCOG PGCert, ILM and MBA, Consultant Obstetrician and Gynaecologist at Queen Charlotte's and Chelsea Hospital and The Portland Hospital for Women and Children. You can find out more about mS Karen on her LinkedIn and X pages.