Menopause Weight Gain: Why It Happens and How to Stop It
Why Does Weight Gain Happen During Menopause – And What Can You Do About It?
Weight gain during menopause is incredibly common, and if you’re going through it, you’re not alone. Based on the research done by British Menopause Society, women gain around 1.5 kg per year during perimenopause, adding up to an average of 10 kg by the time menopause is reached. Most of this weight shows up around the belly and upper body, as hormonal changes slow your metabolism and reduce muscle mass while increasing visceral fat.
The Most Common Mistakes Women Make
In a rush to “fix” this weight gain, many women:
Jump onto extreme diets (keto, fasting, cutting carbs completely)
Try to “eat clean” but end up under-eating and under-fuelling workouts
Avoid all carbs, thinking they cause weight gain
Skip resistance training and focus only on cardio
Follow celebrity anecdotes instead of evidence-based guidance.
These approaches often backfire, leading to muscle loss, even slower metabolism, low energy, and frustration when weight creeps back.
What You Should Do Instead
Eat Enough, Not Just Less:
A calorie deficit is needed for weight loss, but extreme restriction is not the answer. A sustainable approach means around 500 calories less per day through portion control and smart swaps, paired with consistent movement.
Balance Your Plate:
Aim for ¼ protein, ¼ carbs, and ½ vegetables or salad at meals. Carbohydrates are not your enemy; focus on low-glycaemic options like oats, sweet potatoes, and brown rice to fuel your body while managing cravings.
Move More – Especially Strength Training:
Strength training is essential to maintain muscle mass, support your metabolism, and reshape your body. This can be as simple as squats, push-ups, and resistance band exercises a few times per week, alongside walking and daily movement.
Focus on Nutrient Quality:
During menopause, your needs for nutrients like calcium, iron, and vitamin D increase. Many women also don’t eat enough fibre, fruits, and vegetables. Eating a variety of whole foods will support your heart, bone health, and energy levels.
Be Patient and Kind to Yourself:
Weight loss may be slower during menopause, but sustainable lifestyle changes are more effective than quick fixes. If you’re overwhelmed, start with 2-3 small changes and build from there.
Final Thoughts
Menopause is a significant transition, and while weight gain can feel discouraging, it’s possible to manage it without restrictive diets or over-exercising. If you want guidance on creating a realistic plan that fits your lifestyle, I’d love to support you on your journey.
Book your free discovery call by filling this contact form and let’s navigate this phase together with confidence and care.
With love,
Zeynep
Key Source: https://thebms.org.uk/wp-content/uploads/2023/06/19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf