Published on 16 December 2025
For many women, menopause marks a significant shift - not just hormonally, but physically. One of the most common and frustrating changes is weight gain around the abdomen. If you’ve noticed fat increasing around your belly despite maintaining your usual lifestyle habits, you’re not alone – this affects 50% of women during perimenopause and menopause. Understanding why this happens and what you can do about it is key to managing your health during this transition.
Why can weight gain happen during menopause?
Weight gain during and after menopause is influenced by a combination of hormonal, metabolic, and lifestyle factors:
1. Hormonal changes
Oestrogen – specifically a hormone called '17 beta oestradiol' - plays a vital role in regulating metabolism and fat distribution. It encourages healthy fat deposits around the hips and thighs. Declining oestrogen levels during menopause cause women to experience a shift in their fat stores to their abdomen.
2. Slower metabolism
As oestrogen levels drop, the body's ability to burn calories decreases. Women also lose muscle mass at a rate of 3-8% per decade after age 30. Since muscle burns more calories than fat, this decline means fewer calories are burned at rest, making weight gain more likely even without changes in diet or activity.
3. Insulin sensitivity
Hormonal fluctuations can reduce insulin sensitivity, meaning your blood sugar levels can be higher and harder to regulate. This can lead to increased cravings for sugary foods and increased fat storage.
4. Lifestyle factors
Sleep disturbances, stress, and reduced physical activity are common during menopause. Poor sleep, often caused by night sweats and hot flushes, disrupts hunger hormones like ghrelin and leptin, increasing appetite and cravings for high-calorie foods.
5. Genetics
If your family members tend to gain weight around the midsection, you may be genetically predisposed to do the same.
How to manage and prevent menopausal weight gain
While weight gain during menopause is common, it’s not inevitable. Good nutrition and an active lifestyle remain the foundation of a healthy menopause. Here are some evidence-based strategies to help you maintain a healthy weight:
1. Prioritise protein
Protein helps preserve muscle mass, which is crucial for maintaining metabolism. Experts recommend consuming about 1.2g of protein per kg of body weight daily. Include lean meats, fish, legumes (such as lentils and chickpeas) and dairy in your meals.
2. Strength training
Muscle burns more calories than fat, so when you don’t preserve muscle, you’re more likely to gain weight. Building muscle through resistance exercises boosts your resting metabolic rate. Aim for strength training sessions at least twice a week. Focus on compound movements like squats, lunges and presses to engage multiple muscle groups.
3. Low impact aerobic exercise
Regular aerobic activity helps burn calories and improve cardiovascular health. Walking, swimming, and cycling are excellent options. Aim for two hours and 30 minutes of moderate aerobic activity each week.
4. Sleep and stress management
Poor sleep and high stress levels are closely tied to weight gain. Practice good sleep hygiene, such as maintaining a consistent bedtime and avoiding screens before bed. Mindfulness, yoga, and breathing exercises can help manage stress and reduce cortisol levels.
5. Monitor your diet
As metabolism slows, calorie needs decrease. Consider reducing your daily intake by 300–500 calories, focusing on nutrient-dense foods such as lean proteins (poultry, fish, lentils, beans), vegetables, fruits, nuts and seeds. Avoid highly processed foods and refined sugars, which contribute to fat storage.
There’s no ‘one-size-fits-all’ diet for menopause, but some studies have shown that a Mediterranean diet can help to reduce menopausal symptoms.
Benenden Hospital’s BANT-registered Nutritional Therapist offers personalised guidance and nutrition programmes to kickstart healthier nutrition choices and lifestyle habits.
6. Hormone replacement therapy (HRT)
While HRT is not a weight-loss treatment, it can alleviate symptoms like hot flushes and sleep disturbances, making it easier to adopt healthy lifestyle changes. It may be worth discussing with your GP if HRT is right for you.
7. Medical support
For some women, lifestyle changes on their own may not be enough. Benenden Hospital offers weight loss medications such as Wegovy® or Mounjaro, which may be prescribed for some patients with an eligible BMI. These are prescribed by our Private GP, in combination with lifestyle changes.
Be patient with yourself – start small
Menopausal weight gain is a natural part of aging, but it doesn’t have to define your health journey. By understanding the underlying causes and adopting targeted strategies, you can take control of your weight and wellbeing. Be patient with yourself - your body is going through a significant transition, and small, consistent changes can lead to lasting results.
Access weight loss support at Benenden Hospital
At Benenden Hospital, we provide a comprehensive range of treatments and services designed to help you achieve your goals safely and effectively. Our Private GPs and BANT-registered Nutritional Therapist will work with you to understand your individual needs and create a personalised weight loss plan. This may include tailored nutritional therapy programmes, lifestyle adjustments, and medical support where clinically appropriate.
Our GP for Women’s Health, Dr Fiona Warner, offers dedicated female health assessments including comprehensive tests, examinations and discussion of all stages of the menopause. In addition, our experienced Consultants can diagnose and treat a wide range of gynaecological conditions.
Book your Private GP appointment, female health assessment, nutritional therapy programme, or gynaecology consultation online. For more information, call our Private Patient team on 01580 363158 or request a call back via our enquiry form.