How To Avoid Weight Gain During Menopause

Understanding Menopause and Its Impact on Weight

Menopause is driven primarily by a decline in ovarian function, which causes estrogen and progesterone levels to drop significantly. It’s important to note that the start of this decline (at the beginning of peri-menopause) happens for most women as they approach their late 30’s. Early action is best, but you can make improvements to any symptom of menopause at any stage, so all is not lost if you didn’t know or have the chance to start early.

Estrogen plays a major role in regulating metabolism, body temperature, bone density, mood, and the menstrual cycle. As estrogen levels fall, the brain’s signaling to the ovaries becomes increasingly irregular, leading to symptoms such as hot flashes, night sweats, mood fluctuations, disrupted sleep, and changes in menstrual patterns.

At the same time, the loss of estrogen affects how the body uses energy, how fat is distributed, and how muscle is maintained. Other hormones—including cortisol, insulin, and thyroid hormones—can also become more sensitive to disruption, creating a complex hormonal environment that influences metabolic health.

Why weight gain is common in menopausal women

Weight gain during menopause is common because these hormonal changes directly influence metabolism, muscle mass, and fat storage. The decline in estrogen shifts fat distribution away from the hips and thighs and toward the abdomen, which increases visceral fat.

At the same time, muscle loss accelerates and because muscle is metabolically active tissue, having less of it reduces the number of calories the body burns at rest. This can be partially offset by increasing protein intake, which requires more energy to digest than other nutrients, and is beneficial for muscle maintenance (see more below).

Sleep disturbances—common during menopause due to night sweats and hormonal fluctuations—further disrupt appetite-regulating hormones like ghrelin and leptin, increasing hunger and cravings. In addition, elevated cortisol from stress can promote abdominal fat storage.

Combined with lifestyle factors such as reduced physical activity or unintentional overeating, these biological shifts make weight gain more likely, even if a woman’s habits haven’t changed significantly.

Components of a weight-friendly approach

Identifying what works for you is important, and this will be different for everyone, but there is good, general advice out there from female researchers and physicians that I have summarised below (Mary Haver, Stacy Sims, Rhonda Patrick to name a few). You may not need to do all of these and you certainly don’t need to do all of them at once. Have a read through and identify which ones you can start with.

1. Prioritize Protein

Aim for high protein intake (generally ~1.2–1.6 g/kg body weight or 90–100+ g/day).
Distribute protein through the day; include protein soon after waking and ~40 g after strength training in post-menopause (Sims).
Protein preserves muscle, supports metabolism, improves satiety, and helps control blood sugar.

2. Strength Train Consistently

Engage in resistance training 2–3 times/week.
Emphasize lifting heavy with lower reps to build lean mass.
Strength training is essential to counteract age-related muscle loss (sarcopenia) and maintain metabolic health.

3. Mix in Smart Cardio

Include regular low-intensity cardio to keep moving (e.g., walking, Zone 2).
Add High Intensity Interval Training such as sprinting or cycling 1–2 times per week. You don’t need much; go hard for up to 1 minute, followed by 1 minute of rest or low-intensity recovery, and repeat this cycle 4 times. You should aim for around 85% of your maximum heart rate during the high intensity part.
Avoid relying on long, steady moderate cardio, which may raise cortisol and hinder fat loss.

4. Focus on Nutrient-Dense Whole Foods

Build meals around proteins, vegetables, fruits, whole grains, legumes.
Fill half your plate with veggies when possible.
Eat healthy fats (animal fats, avocados, olive or coconut oil) but don’t overdo it. Avoid seed/nut oils.

5. Increase Fiber Intake

Prioritize high-fiber foods for satiety, steady blood sugar, gut health, and reduced inflammation.
Fruits, vegetables, whole grains, legumes, and seeds are key sources.

6. Reduce Added Sugars and Processed Carbs

Minimize refined sugars, sugary drinks, processed snacks, and low-quality carbs that spike glucose and insulin.
Helps reduce visceral fat and improve metabolic health.

7. Calorie Awareness and Adequate Fueling

Maintain calorie awareness to avoid accidental surplus.
But avoid under-eating, as it slows metabolism and disrupts hormones. You won’t succeed if you are always hungry.
Aim for a balanced, sustainable calorie intake that supports training and health.

8. Consider Time-Restricted Eating / Intermittent Fasting

TRE or delayed eating windows may help reduce fat mass and inflammation.
Be aware these can add stress to the body, so experiment with what works for you.
Total daily intake still matters most.

9. Sleep Optimization

Prioritize high-quality sleep, as poor sleep disrupts appetite hormones and increases cravings.
Build consistent sleep routines and hygiene practices.

10. Manage Stress

Chronic stress increases cortisol and contributes to abdominal fat.
Use tools like meditation, yoga, breathing exercises, journaling, or walking.

11. Limit Alcohol

Alcohol adds excess calories, increases inflammation, disrupts sleep, and promotes fat gain.

12. Track Progress Beyond the Scale

Focus on body composition, waist-to-hip ratio, strength gains, and energy levels—not just weight.

13. Consider Medical Support if Needed

Discuss Hormone Replacement Therapy (HRT) with your doctor if appropriate; it may help reduce visceral fat.
Review all medical or metabolic concerns with a healthcare provider.

Summary

Unfortunately, there are no shortcuts—consistency in exercise, nutrition, sleep, and stress management is key. And the sooner you start the better; it is easier to maintain bone density and muscle than to rebuild, but that doesn’t mean rebuilding isn’t possible, it just might be a bit harder.

Try adopting one small change at a time so that you don’t get overwhelmed and give up on everything. Good luck on your journey and remember, health and strength are the best rewards, not a number on the scale!

Photo Credit

Cover image by Anastase Maragos on Unsplash