Published on 04 December 2025
Menopause is a natural transition but, for many women, it can feel like a battle with your weight. Your clothes might fit differently, you can experience dips in energy and joint pain can stop you from exercising.
According to the British Menopause Society, research shows that, on average, women gain about 1.5kg per year during the perimenopause transition, resulting in an average weight gain of 10kg by the time you hit menopause.
Why does menopause change your body?
Hormonal changes
During the younger years, most fat is stored on your hips and thighs. As oestrogen levels decline during perimenopause and menopause, fat distribution shifts to the belly. This is known as visceral fat, which has been linked to an increased risk of heart disease, diabetes and other long-term health conditions.
A slower metabolism
As you age, your metabolism – the process by which your body converts foot into energy - can slow down and become less efficient. This means that your body burns fewer calories at rest than it used to.
Decrease in muscle mass
As you age, muscle mass naturally declines, which leads to burning fewer calories overall. This can lead to weight gain.
Other medical conditions
While changes in oestrogen levels do play a key role in weight gain during menopause, it’s important to identify any other medical conditions that could contribute including hypothyroidism (underactive thyroid), insulin resistance which can lead to Type 2 diabetes, sleep disorders such as sleep apnoea and even chronic stress which can boost cortisol levels and increase the storage of visceral fat. This is known as ‘cortisol belly’ or ‘stress belly’.
Five myths that could be holding you back
While all of these things do play a role, the real culprits are often weight management myths and missteps that derail progress. Let’s bust the biggest misconceptions and uncover what truly works.
1. Weight gain is unavoidable
Hormone changes can make fat storage easier, but they don’t guarantee that you’ll gain weight. Eating well and exercising regularly can help you maintain or even lose weight.
2. Cutting calories drastically works best
Extreme food restriction slows metabolism and increases cravings. Instead, aim for a moderate calorie deficit with nutrient-rich foods.
Please seek professional advice from either your GP or a qualified Dietitian or Nutritionist if you’re struggling with an eating disorder.
3. Cardio alone will shift fat
Cardio workouts, such as running, cycling and swimming are great for heart health, but strength training is your secret weapon. It preserves muscle, boosts metabolism, and supports bone health.
4. Trendy diets or intermittent fasting are magic solutions
Fad diets promise quick results but rarely deliver sustainability. Focus on balanced, personalised nutrition instead.
5. Everyone experiences menopause the same way
Your genetics, lifestyle and stress levels matter. Standardised plans fail because every woman’s journey is unique.
Common missteps that sabotage success
- Ignoring hormonal changes and their impact on hunger and energy
- Skipping sleep and stress management—both spike cortisol and belly fat
- Following generic diets instead of tailored plans
- Expecting rapid results and giving up too soon
What actually works for weight management during menopause?
Balanced nutrition
Prioritise protein, fibre, and healthy fats for satiety and muscle maintenance.
Strength training
Two to three sessions weekly to protect muscle and metabolism.
Sleep and stress management
Aim for seven to eight hours of sleep and practice mindfulness or relaxation techniques.
Realistic goals
Focus on gradual progress – half a pound to a pound per week - and celebrate non-scale victories, such as increased energy, better sleep and an improved mood.
Final thoughts
Menopause isn’t a weight gain sentence. By ditching myths and embracing expert-backed strategies, you can feel strong, confident, and in control. Remember: progress, not perfection, is the goal.
Weight management support at Benenden Hospital
Managing your weight during menopause can feel challenging, but you don’t have to do it alone. 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 review your previous weight loss efforts, understand your individual needs, and create a realistic, personalised plan. This may include tailored nutritional therapy programmes, lifestyle adjustments, and - where clinically appropriate – medical support for weight loss such as Wegovy or Mounjaro (please note: weight loss medication can only be prescribed by Dr Shan).
If you have specific concerns related to menopause, Dr Fiona Warner offers dedicated female health assessments. In addition, our experienced Consultants can diagnose and treat a wide range of gynaecological conditions.
Take the first step today
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 callback via our enquiry form.