Why Am I Gaining Weight in Menopause? Understanding Weight Gain During Perimenopause

Have you been wondering, “Why am I gaining weight even though I haven’t changed how I eat or exercise?” You’re not alone.

Many women in their 40s and 50s notice changes in their bodies during perimenopause and menopause, and weight gain is one of the most common concerns.

It’s frustrating, isn’t it?

But here’s the truth: it’s not your fault, and you’re not doing anything wrong.

Hormonal shifts and other factors make this a challenging time, but there are ways to take control and feel like yourself again.

What’s Going On with Your Hormones?

The hormonal changes during menopause, particularly the drop in estrogen, can contribute to weight gain. While estrogen does influence fat distribution and energy regulation, a significant decline in metabolism doesn't typically occur until later in life—around the mid-60s and beyond.

The main factors driving weight gain initially during perimenopause and menopause are changes in muscle mass, activity levels, sleep, and appetite regulation, rather than a dramatic early slowdown in metabolism.

Estrogen also influences how fat is stored in your body. This is why you might notice more weight accumulating around your middle.

And it’s not just about appearance; extra belly fat, also called visceral fat, can increase the risk of health issues like heart disease and diabetes.

On top of that, menopause often comes with muscle loss, a natural part of ageing called sarcopenia. Muscle burns more calories than fat, so losing muscle can make your metabolism even slower.

What Can Help?

●       Build muscle: Strength training with weights or resistance bands helps preserve and rebuild muscle, which helps to support your metabolism.

●       Eat more protein: Aim for 20-30 grams of protein at each meal to support muscle maintenance and keep you feeling full longer.

The Role of Stress in Weight Gain

Let’s face it, midlife is stressful. Whether you’re managing career changes, caring for ageing parents, or adjusting to an empty nest, stress can be persistant for many women.

Stress increases cortisol, a hormone linked to weight gain, especially around your abdomen. It can also trigger cravings for sugary and high-carb foods, making it harder to maintain a balanced diet.

Ways to Feel Better

●       Practice relaxation techniques: Deep breathing, yoga, or meditation can lower cortisol levels and help you feel calmer.

●       Set boundaries: It’s okay to say no. Prioritising your health and well-being isn’t selfish, it’s essential.

Sleep and Weight Changes

Are night sweats, hot flashes, or insomnia keeping you awake?

Poor sleep disrupts hunger hormones like ghrelin and leptin, making you crave more food and feel less full. This can also contribute to perimenopause and weight gain, a common challenge during this phase.

What You Can Do

●       Stick to a bedtime routine: Try to go to bed and wake up at the same time every day, and cut back on screens before bed.

●       Cool down your sleeping environment: Use light, breathable bedding and keep your bedroom cool to help with night sweats.

●       Consider natural sleep aids: Talk to your healthcare provider about magnesium, melatonin, or other options that might help you get better rest.

Smarter Food Choices for Weight Management

Menopause doesn’t mean you need to eat less, but it does mean eating smarter. Your body becomes more sensitive to carbohydrates and insulin, which can lead to fat storage, especially around your belly.

This makes adopting a perimenopause diet even more important.

Simple Strategies That Work

●       Focus on whole foods: Fill your plate with vegetables, lean proteins, healthy fats, and whole grains.

●       Watch your portions: Even healthy foods can lead to menopause weight gain if you’re eating too much. Try using smaller plates or measuring portions if needed.

●       Cut back on added sugar: Sugar can spike insulin levels, promote fat storage, and leave you feeling tired.

Move More (in Ways You Love)

Formal workouts are great, but don’t underestimate the power of daily movement. Everyday activities like walking, gardening, or housework can make a big difference, especially when aiming to manage perimenopause weight gain effectively.

●       Add more daily movement: Take the stairs, park farther away, or set a step goal to keep yourself moving.

●       Find fun activities: Whether it’s dancing, swimming, or hiking, doing what you love makes it easier to stay active consistently.

Be Kind to Yourself
Weight gain during menopause isn’t about willpower. It’s a mix of hormonal changes, ageing, and life circumstances.

It’s okay to feel frustrated, but try not to be too hard on yourself.

Small, consistent steps like adding a strength workout, swapping sugary snacks for protein-rich options, or taking a few minutes to relax each day can make a big difference over time.

Take Action Today
Ready to take control of menopause weight gain?

Start with one simple change this week. Maybe it’s a short strength-training session, a healthy snack swap, or setting aside 10 minutes for stress relief. Small changes add up, and progress is possible.

If you’re looking for personalised guidance, book a free 15-minute Menopause Clarity Call with me today.

Together, we’ll explore your personal challenges and create a plan to help you feel your best. There’s no pressure, just support and actionable advice to help you on your journey. If you’re searching for a menopause coach near me, I’m here to help.