Does Menopause Cause Weight Gain & Can You Avoid It?

For many women, menopause comes with more than just hot flashes and mood swings-it often brings unexpected weight gain. This can be particularly frustrating for women who have previously maintained a stable weight. 

So, does menopause actually cause weight gain, or is it the result of other factors? The short answer is yes, but it’s not inevitable. With some targeted strategies and a better understanding of hormonal changes, women can navigate this life stage while keeping weight in check.

Understanding menopause and hormonal changes

Menopause is a gradual process, typically divided into perimenopause and menopause, each bringing its own hormonal shifts and symptoms.

1. Early perimenopause: Often starting in a woman’s 40s, this stage is marked by fluctuating levels of estrogen and progesterone, which can cause irregular periods, mood swings, and night sweats. These changes affect appetite, energy, and metabolism, making weight management challenging.
2. Late perimenopause: As women approach menopause, periods become less frequent, and hormonal changes intensify. Appetite, sleep, and energy levels are often impacted, further complicating weight management.
3. Menopause: Officially begins when a woman has gone 12 months without a period. At this stage, estrogen and progesterone levels remain consistently low, which has a significant impact on metabolism, fat storage, and insulin sensitivity. Research confirms that low estrogen levels increase abdominal fat gain, a common experience for postmenopausal women.

Understanding these stages and their symptoms provides insight into why weight gain is common and how it can be effectively managed.

 

How hormones impact weight gain during menopause

The hormonal shifts that accompany menopause have a direct effect on weight, influencing fat distribution, metabolism, and appetite regulation.

Estrogen decline and abdominal fat

Estrogen is a key hormone in regulating fat distribution and metabolism. When estrogen levels drop, the body is more inclined to store fat around the abdomen rather than the hips or thighs. Studies show that postmenopausal women are prone to accumulate visceral fat (fat around organs), which is not only frustrating but also increases the risk of metabolic conditions like insulin resistance.

Progesterone decline and water retention

While estrogen receives a lot of attention, progesterone also plays a vital role in weight management. Lower progesterone can lead to water retention and bloating, which, though not actual fat gain, can make women feel heavier and less comfortable.

Insulin resistance

Reduced estrogen levels during menopause also increase the risk of insulin resistance. Insulin resistance occurs when the body’s cells become less responsive to insulin, leading to higher blood sugar levels and a tendency to store fat more easily. Research highlights that changes in body composition during menopause are often linked to insulin sensitivity, making it a crucial focus area for weight management.

Cortisol and stress

Menopause often coincides with an increase in stress, which can raise cortisol levels. Elevated cortisol can trigger cravings, particularly for sugary or high-carb foods, which can result in weight gain. According to research, high cortisol is associated with abdominal fat gain, and this effect is amplified during menopause when hormone levels are already in flux.

These changes create a complex environment for weight management, but with the right tools, you can still maintain a healthy weight during menopause.

Supporting hormonal health with key nutrients

Diet is one of the most effective tools for managing weight and supporting hormone balance. A balanced whole-food diet rich in micronutrients helps maintain stable blood sugar and supports liver health, which is essential for hormone regulation. Aim for 25-30g of fibre daily to aid detoxification and gut health.

Here are key nutrients that support hormone health and practical food sources for each:

• Magnesium: Known to ease stress and muscle tension, magnesium supports restful sleep and blood sugar stability. Top sources include pumpkin seeds, spinach, Swiss chard, dark chocolate, and black beans.
• B vitamins: These vitamins are essential for energy metabolism and mood balance. Foods rich in B vitamins include beef liver, eggs, legumes, sunflower seeds, and whole grains.
• Zinc: Important for immune health and hormone production, zinc can be found in oysters, Greek yoghurt, lean meats, pumpkin seeds, and hemp seeds.
• Vitamin C: Necessary for adrenal health and collagen production, vitamin C is abundant in capsicum, kiwi fruits, and oranges.
• Omega-3 fatty acids: These anti-inflammatory fats, found in fatty fish, flaxseeds, and chia seeds, support brain health, mood stability, and metabolism.

Quick tip: magnesium and taurine

Many women in early perimenopause find that magnesium (300 mg) plus taurine (3g) daily can ease symptoms such as anxiety, irritability, and sleep disruptions, making it easier to stay consistent with a healthy lifestyle.

Improving insulin sensitivity to manage weight

Since insulin sensitivity changes during perimenopause, it’s important to adopt habits that support blood sugar control and prevent weight gain.

Daily movement

Movement is one of the simplest yet most effective ways to regulate blood sugar and manage weight. Aim for 10,000 steps per day, as regular movement “mops up” excess sugar in the bloodstream, reducing the risk of insulin resistance. Studies have shown that walking and other moderate exercises can improve insulin sensitivity, supporting weight management.

Intermittent fasting

Intermittent fasting has become popular for its benefits on metabolic health. A 14-hour fasting window (for example, from 7 p.m. to 9 a.m.) can improve insulin sensitivity and support fat metabolism, which may help with weight loss. One study found that intermittent fasting improves metabolic health markers, especially in women with insulin resistance.

Weight training

Muscle is a major site for glucose disposal, meaning that increasing muscle mass through weight training can significantly improve insulin sensitivity. Aim for two to three sessions per week, focusing on major muscle groups. Building muscle not only boosts metabolism but also helps the body manage blood sugar more efficiently.

Hormone-supportive supplements for menopause weight management

Certain supplements can support hormonal balance, making it easier to manage weight during menopause. Here are two that may help:

Vitex (chasteberry)

Vitex has been traditionally used to support progesterone production by stimulating the pituitary gland. It can help manage early perimenopause symptoms like mood swings, heavy menstrual flow, and low energy. Research supports its use for balancing hormones, particularly for women experiencing PMS or perimenopause symptoms.

Myo-inositol

Myo-inositol, a naturally occurring compound, improves insulin sensitivity, supports mood stability, and balances hormones, making it beneficial during perimenopause. Studies show that myo-inositol improves metabolic health markers, reduces symptoms of insulin resistance, and supports mental health, making it a valuable tool for women managing hormonal changes and weight gain.

Practical tips for managing symptoms before your period

In the days leading up to your period, you may notice increased cravings, bloating, or mood swings. Here are some strategies to help manage these symptoms and stay on track with weight goals:

• Focus on blood sugar balance: During the luteal phase, the body is less insulin-sensitive, so prioritising protein, fibre, and healthy fats at each meal can prevent cravings and energy dips. Stable blood sugar is essential for managing hormonal weight gain.
• Include phytoestrogens: Foods like flaxseeds, soy, and sesame seeds contain phytoestrogens, plant compounds that mimic estrogen. Adding these foods to your diet in the luteal phase (after ovulation) can help ease symptoms of estrogen drops, like mood swings and cravings.