How to manage your weight during menopause

Gaining weight can feel frustrating, especially when you’re trying your best to stay healthy. But try to be kind to yourself – your body’s going through some big changes. We’re here to help you understand why it’s common to put on weight around menopause and what you can do to support your health during this time.

Oestrogen levels fall around menopause, which can cause the body to store more fat (especially around the stomach, upper body and internal organs like the heart).^1,2 Lower oestrogen may also slow down how much energy your body burns, which can contribute to gradual weight gain.²

Your cortisol (stress hormone) levels can fluctuate during menopause.³ Alongside decreased oestrogen levels, increased cortisol may make it easier for you to gain weight – particularly around your stomach.⁴

Make sure to exercise regularly, get enough sleep and focus on your general wellbeing to help stabilise your cortisol levels and the production of feel-good hormones (endorphins).⁵

Both muscle mass and strength tend to decline during the menopausal transition.⁶ Again, this is partly due to falling oestrogen levels, as muscle cells have receptors that respond to oestrogen.⁶

Other reasons for losing muscle mass include the body breaking down more muscle than it builds and muscle tissue becoming less responsive to resistance training.⁷

Between 40–56% of women going through menopause report sleep difficulties.⁸

Symptoms like hot flushes, low mood and night sweats can all disrupt your rest.^2,8 And when sleep suffers, so does everything else – it’s harder to stay active and weight gain becomes more likely.²

After menopause, women tend to develop higher insulin resistance than before.⁹ This not only raises the risk of type 2 diabetes, but it can also lead to weight gain (especially around the middle). Once again, shifting oestrogen levels are likely a key reason behind this change.⁹

A number of factors can influence weight gain during this time, including:^1,7,10

The good news? By eating well, exercising regularly and focusing on a healthy lifestyle, it’s possible to manage your weight through the transition.¹⁰

Both cardio and resistance training play an important role – cardio can help burn fat, while resistance exercises are key for maintaining (and even building) muscle mass.² On top of that, regular exercise (specifically weight-bearing exercise like running and walking) helps protect against osteoporosis. This is common through menopause, and it’s where bone mineral density decreases (which can appear like thinning).¹⁰

The British Menopause Society recommends doing strength-based exercises 1–2 times per week, ideally as part of your gym routine.¹ This could include simple but effective moves like bicep curls, box press-ups, ankle taps and squats.¹

Moderate activity gets your heart rate up but still lets you hold a conversation, while vigorous activity makes you breathe faster and limits you to just a few words between breaths.¹¹

Need ideas? Check out our guide on ways to exercise during perimenopause.

Exercise is just one tool in your toolbox – diet is another.

One simple starting point is keeping a food diary.¹ Tracking what you eat each day can help you spot patterns, highlight habits you didn't realise you had and make it easier to identify small changes that might have a big impact.¹

Simple habits like planning your meals and snacks, eating more slowly and adding more fruits and vegetables to your plate can help your diet in a manageable way.¹

If you’ve noticed a few extra pounds and are wondering how to lose weight during menopause, diet is one of the most important things to think about.¹³ As muscle mass tends to decrease around this time, your body may need fewer calories than before – but your individual needs will vary depending on many factors like how active you are or whether you’ve got any conditions or injuries.¹³

Some dietary changes you might want to consider include:⁴

But it’s not just about cutting calories. There are a few other strategies you might want to consider to maintain muscle and manage your weight as your body changes.

How much alcohol you drink is something to consider. It’s high in calories and can easily contribute to weight gain.^1,10

For some people, alcohol becomes a way to manage stress – but stress itself can also play a role in weight gain during menopause.¹⁶ That’s why finding healthy, effective ways to manage your stress is so important.

Several studies have shown that yoga can help with both stress reduction and weight management.^2,17 Acupuncture may also support stress relief, but more research is needed to say for sure.²

If you’re looking for extra ways to look after your body through menopause, explore our top product picks designed to support you before, during and after menopause.