Why Weight Gain Happens During Menopause, and What You Can Do About It

As women move through perimenopause and into menopause, many notice changes in their bodies, particularly around their waistline. Weight gain, especially in the abdominal area, is one of the most common complaints. But here’s the good news: while this shift is common, it’s not inevitable.

By understanding the reasons behind midlife weight gain and making smart, sustainable lifestyle adjustments, you can maintain a healthy weight and feel in control of your body again. Let’s explore the causes, and more importantly, what you can do about it.

What Causes Weight Gain During Perimenopause and Menopause?

As women move through perimenopause and into menopause, many notice changes in their bodies, particularly around their waistline. Weight gain, especially in the abdominal area, is one of the most common complaints. But here’s the good news: while this shift is common, it’s not inevitable.

By understanding the reasons behind midlife weight gain and making smart, sustainable lifestyle adjustments, you can maintain a healthy weight and feel in control of your body again. Let’s explore the causes, and more importantly, what you can do about it.

What Causes Weight Gain During Perimenopause and Menopause?

Understanding why these changes happen is the first step in managing them effectively.

1. Increased Hunger

As estrogen levels drop, hunger-regulating hormones shift. Ghrelin (your “hunger hormone”) may rise, making you feel hungrier, while your body becomes less sensitive to leptin, the hormone that tells you you’re full. This combination can lead to eating more than your body actually needs.

2. More Intense Cravings

Hormonal fluctuations can also trigger stronger cravings, especially for sugary or salty foods. A rise in neuropeptide Y (which stimulates appetite) and a decrease in oxytocin (which suppresses appetite) can make resisting these cravings feel harder, particularly when stress, boredom, or emotions are in the mix.

3. Reduced Movement

Life gets busy, and sometimes harder on the joints. Whether it’s fatigue, discomfort, or just a jam-packed schedule, many women move less as they age. This reduced activity, combined with a natural loss of muscle mass, means your body burns fewer calories. If your eating habits stay the same, weight gain can sneak up on you.

4. Fat Redistribution

Even if the scale doesn’t change much, where you store fat likely will. Lower estrogen levels shift fat storage to the abdomen. This change in body composition can make your clothes feel different, even if your overall weight hasn’t dramatically increased.

5. Poor Sleep

Hot flashes, night sweats, and general insomnia can all interfere with quality sleep during this time. Poor sleep disrupts hunger hormones, increasing cravings and lowering the ability to feel full. Lack of rest also drains energy, making it harder to stay active or stick to healthy habits.

Nutrition Strategies to Help Manage Menopausal Weight Gain

The right nutrition plan can help balance hormones, support muscle mass, and reduce cravings. Here’s how to get started:

1. Prioritise Protein

Protein helps preserve lean muscle, which supports a healthy metabolism. It also helps you feel full and satisfied, reducing the urge to snack unnecessarily.

Aim for:

• 25–30g of protein per meal

• Lean meats, fish, eggs, low-fat dairy, tofu, lentils, and beans

Tip: Start your day with a protein-rich breakfast to stay full longer.

2. Focus on Fibre

Fibre supports digestion, regulates blood sugar, and promotes fullness. Women should aim for 25–30g of fibre a day.

Great sources include:

• Veggies (especially leafy greens)

• Fruits like berries, apples, and pears

• Whole grains (quinoa, oats)

• Legumes

Tip: Pair fibre with protein to maximise satiety.

3. Include Healthy Fats

Healthy fats support hormone health and help reduce inflammation. They also add flavour and satisfaction to meals.

Add small portions of:

• Fatty fish like salmon

• Avocados

• Nuts and seeds (chia, flax, almonds)

• Extra virgin olive oil

Tip: Don’t fear fat, just be mindful of portions.

4. Be Smart With Carbs

Carbs aren’t bad, but your body may handle them differently now. Stick with complex, minimally processed carbs that digest slowly.

Choose:

• Whole grains (brown rice, quinoa)

• Sweet potatoes

• Beans and lentils

• Vegetables

Tip: Avoid overly restricting carbs, moderation prevents binging later.

5. Stay Hydrated

Thirst is often mistaken for hunger. Hydration supports metabolism, digestion, and energy levels.

Aim for:

• At least 2L of water daily

• More if you’re active or sweating more due to hot flushes

Tip: Drink a glass of water before meals to help with portion control.

A Sample Day of Eating for Menopause-Friendly Weight Management

Here’s a balanced, practical day of eating that prioritises protein, fibre, and healthy fats:

Breakfast:

Scrambled eggs with spinach and avocado on whole grain toast

Snack:

Greek yogurt with chia seeds and mixed berries

Lunch:

Grilled chicken salad with quinoa, mixed greens, and olive oil dressing

Snack:

Carrot sticks with hummus or a small handful of almonds

Dinner:

Baked salmon with roasted Brussels sprouts and sweet potato

Evening Snack (optional):

Cottage cheese with a few slices of fresh fruit

Final Thoughts

Yes, weight gain during perimenopause and menopause can feel frustrating, but it’s not out of your hands. With the right strategies, you can take back control, support your health, and feel strong and energised in your body.

Focus on nourishing yourself, staying active, and making sustainable lifestyle choices that work with your changing body, not against it. And remember, you don’t have to do this alone.

Need help navigating your fit-over-40 journey? I’d love to support you, let’s work together to create a plan that feels good and gets results.