Why Does Menopause Cause Weight Gain & What Can You Do?
If you're going through menopause and noticing the scale creeping up, you're not alone. According to the British Menopause Society, over half of menopausal individuals experience weight gain, with some studies suggesting the number could be as high as 60–70%.
Understanding why this happens and what you can do about it can help you feel more in control of your health.Why Does This Happen?
Gaining weight is a natural part of aging, but during perimenopause (the transition to menopause), it often happens faster than usual. Many people enter postmenopause carrying extra weight, mainly due to hormonal changes. Estrogen levels decline, which affects how the body distributes fat, often leading to an increase in abdominal fat rather than fat being stored in other areas like the hips or thighs.
In addition to hormonal shifts, menopause can slow down metabolism. As we age, muscle mass naturally decreases, which means the body burns fewer calories at rest, making it easier to gain weight even if eating habits remain the same.
Lifestyle factors also play a role. Sleep disturbances, increased stress, and changes in physical activity levels can contribute to weight gain. Many people find it harder to maintain their usual exercise routines due to joint pain, fatigue, or other menopause-related symptoms.
According to the Centers for Disease Control and Prevention (CDC), 43.3% of women between 40 and 59 years old have obesity.
Menopause-related body changes—like gaining belly fat and losing muscle—can increase health risks like heart disease and metabolic issues. Understanding these risks can help motivate healthy lifestyle changes.How Much Weight Do People Gain During Menopause?
On average, research suggests a weight gain of 1 pound (0.45 kg) per year during menopause. However, this varies from person to person, with some studies reporting an average total gain of 22 pounds (10 kg) by the end of the transition.
Interestingly, body composition changes can also differ by ethnicity. A 2019 study found that white and Black individuals had similar weight trends, while Japanese and Chinese participants showed less significant weight gain. Genetics, diet, and lifestyle factors all contribute to these differences.
How Can You Manage Weight During Menopause?
Weight gain can be frustrating, but there are ways to manage it. The key is to adopt a healthy routine that supports your body through this transition.
Eat Smart
Your metabolism slows down with age, which means your body needs fewer calories. However, it’s still important to get enough nutrients. Some tips to help manage weight include:
Reducing portion sizes and focusing on whole, nutrient-dense foods
Eating plenty of protein to help maintain muscle mass
Including fiber-rich foods like fruits, vegetables, and whole grains for digestion and fullness
Cutting back on processed foods, added sugars, and unhealthy fats
Drinking plenty of water to stay hydrated and avoid unnecessary snacking
A slightly reduced calorie intake (around 1,300 calories per day) can help, but check with a healthcare professional to ensure you’re getting enough nutrition.
Stay Active
Exercise is one of the most effective ways to maintain a healthy weight and support overall well-being during menopause. Aim for:
150–300 minutes of moderate exercise per week (like brisk walking, cycling, or swimming)
75–150 minutes of vigorous activity (like running or HIIT workouts) if your body allows it
Strength training twice a week to help preserve muscle mass and boost metabolism
Regular physical activity can also improve mood, reduce stress, and promote better sleep—factors that indirectly help with weight management.
Manage Stress & Sleep
Stress can lead to emotional eating and hormonal imbalances that contribute to weight gain. Practicing relaxation techniques like yoga, meditation, or deep breathing exercises can help reduce stress levels.
Sleep is equally important. Poor sleep can disrupt hunger hormones, making you more likely to crave high-calorie foods. Try to get 7–9 hours of quality sleep per night by creating a relaxing bedtime routine and limiting screen time before bed.
Consider Medical Support
If lifestyle changes aren’t enough, talk to your doctor. They may suggest options like:
Weight-loss medication to help manage cravings or fat absorption
Hormone therapy to address symptoms related to menopause, which may indirectly help with weight management
However, these options should be discussed with a healthcare provider to understand the potential risks and benefits.
Final Thoughts
Weight changes during menopause can feel overwhelming, but remember—your body is going through a natural transition. Be patient with yourself, focus on healthy habits, and reach out to a professional if you need support. Small, consistent changes in diet, exercise, and self-care can make a big difference in how you feel and how your body adapts during menopause.