How Can I Manage Weight Gain During Menopause?

Understanding and Tackling Menopause Weight Gain with Practical Solutions

Weight gain during menopause is a common concern for many women. Despite eating habits or activity levels remaining the same, it's not unusual to notice changes in body shape, particularly around the abdomen. If you’re asking, “How can I manage menopause weight gain?”, the good news is there are proven ways to take control and support a healthier, more balanced lifestyle.

Why Does Weight Gain Happen During Menopause?

During menopause, hormone levels—particularly oestrogen—decline. This hormonal shift affects the body’s ability to regulate fat distribution and can slow down your metabolism. However, hormones are just one part of the picture.

Key Contributors to Menopause Weight Gain:

• Lower Oestrogen Levels: Oestrogen helps control fat storage. When levels drop, the body tends to store more fat around the midsection.

• Slower Metabolism: Ageing naturally reduces metabolic rate, making it harder to burn calories efficiently.

• Loss of Muscle Mass: From the mid-30s onwards, women lose lean muscle unless actively maintained. Less muscle = fewer calories burned at rest.

• Sleep Disruption: Hot flushes and night sweats can interrupt sleep, leading to fatigue and increased cravings.

• Emotional Eating: Mood swings, anxiety, or low mood during menopause can lead to stress-related eating.

These factors combined make it more likely that you’ll gain weight during the menopausal transition—especially around the belly—even if your routine hasn’t changed much.

How to Manage Menopause Weight Gain

Although menopause-related weight gain is common, it’s not inevitable. With a targeted approach, you can maintain a healthy weight and feel confident in your body.

1. Focus on Nutrient-Dense Eating

Adopt a diet that fuels your body with high-quality, nutrient-rich foods while reducing excess calories.

• Increase protein intake to maintain muscle mass and support metabolism

• Choose whole grains instead of refined carbs to stabilise blood sugar and reduce cravings

• Eat plenty of fibre from vegetables, fruit, legumes, and seeds to support digestion and satiety

• Reduce processed foods, alcohol, and added sugar, which contribute to fat gain and energy crashes

• Stay hydrated, as thirst is often mistaken for hunger

Eating habits don’t need to be restrictive—just balanced and sustainable.

2. Move More with a Purpose

Exercise becomes even more important during and after menopause—not just for weight management but for bone health, mental well-being, and cardiovascular support.

• Strength training (2–3 times per week) helps preserve and build lean muscle, improving your metabolism

• Cardiovascular exercise, such as brisk walking, swimming, or cycling, burns calories and supports heart health

• Balance and flexibility activities, like yoga or Pilates, promote mobility and reduce injury risk

Consistency is key. Aim for at least 150 minutes of moderate-intensity exercise per week alongside two sessions of resistance training.

3. Prioritise Sleep

Poor sleep can increase hunger hormones (ghrelin) and reduce satiety hormones (leptin), leading to more snacking and less energy to exercise.

• Keep your bedroom cool and dark

• Avoid screens an hour before bed

• Limit caffeine and alcohol in the evening

• Stick to a regular sleep schedule—even on weekends

If you're experiencing severe night sweats or insomnia, speak to a menopause specialist.

4. Manage Stress and Mood

High stress levels increase cortisol, a hormone linked to abdominal fat storage.

• Practice mindfulness, deep breathing, or meditation

• Engage in activities you enjoy to keep your mood stable and reduce emotional eating

• Consider Cognitive Behavioural Therapy (CBT) if stress or anxiety is affecting your routine

5. Consider Hormone Replacement Therapy (HRT)

While not a direct weight-loss treatment, HRT can help stabilise mood, improve sleep, and reduce hot flushes—factors that indirectly support healthy weight management. It can also help protect muscle and bone strength.

For more details on treatment options, visit the NHS menopause treatment page.

If you're considering HRT or unsure if it's suitable for you, Surrey Menopause Clinic in Kingston provides personalised advice based on your symptoms, lifestyle, and medical history. Contact us here to speak to a specialist.

Realistic Goals and Long-Term Focus

Menopause is a good time to re-evaluate what health and balance mean for you. While weight loss may be more challenging than it once was, focusing on body composition, strength, energy, and confidence offers a more sustainable and motivating approach than the number on the scales.

Final Thoughts on When to Seek Professional Support

You should speak to a menopause specialist or healthcare provider if:

• You’ve gained weight rapidly and can’t identify the cause

• You feel your mood, energy levels, or sleep are affecting your lifestyle

• You want help designing an exercise or nutrition plan tailored to your stage of life

• You’re considering HRT and want a full health review

At Surrey Menopause Clinic, we offer expert support to women across Surrey and London looking to manage menopause weight gain as part of their broader well-being.