“Menopause itself does not cause weight gain;
it unfortunately just occurs during a stage of life
when other factors are likely to”.1

Umbrella

What may the Menopause Weight Gain Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Belly Fat
  • Menopause Weight Gain
  • “Menopot”
  • “Middle Age Spread”

Midlife Weight Gain

What is the association between midlife and weight gain?

On page one in  Midlife Weight Gain: What Causes Weight Gain In Midlife?, published 2025, the Menopause Society (formerly the North American Menopause Society) elaborate on:

“Weight gain in midlife is caused by a mix of hormone, physical, and lifestyle changes.

  • Aging and metabolism…
  • Hormone changes…
  • Lifestyle factors…”.2

Menopause

Does menopause cause weight gain?

In Is Menopause Making Me Put on Weight? No, But It’s Complicated: So Does Menopause Cause Weight Gain?, published 12 March 2023, the author explains:

“The short answer is no. But it’s complicated.

When it comes to menopause and weight, it’s weight redistribution – not weight gain – that is actually a symptom. Research has confirmed menopause is linked to an increase in belly fat but not an increase in overall weight”.3

Weight Redistribution

What is the association between weight redistribution and menopause?

On page one in Midlife Weight Gain the Menopause Society also note:

“Although aging is the primary driver of weight gain, menopause plays a critical role in redistributing fat, often increasing abdominal fat”.4

Weight Gain

Is there an association between weight gain and menopause?

In Is Menopause Making Me Put on Weight? No, But It’s Complicated: So Does Menopause Cause Weight Gain?, the author also notes:

“Women commonly put on weight as they enter menopause. Research shows women aged 46-57 gain an average of 2.1kg over five years”.5

In Looking After Yourself Around the Time of Menopause: Benefits of A Healthy Weight At Menopause the (Australian) Jean Hailes for Women’s Health (JH) explain:

“Women tend to gain weight as they age, whether they are experiencing menopause or not. On average, women between the ages of 45 and 55 gain about half a kilogram per year”.6

On page one in Weight Gain and Menopause the (British) Women’s Health Concern include:

“Excess weight often accumulates around the middle, changing body shape and composition, and overall weight-related health risk factors. On average women may gain around 1.5kg per year during perimenopause, with an average total weight gain of 10Kg”.7

Hormone Therapy

Is there an association between hormone therapy and weight gain?

In Hormone Replacement Therapy (HRT): Side Effects of Hormone Replacement Therapy (HRT) – Weight Gain and HRT the (United Kingdom) NHS note:

“There’s little evidence that most types of HRT make you put on weight.

You may gain some weight during the menopause and as you get older, but this often happens whether you take HRT or not”.8

Menopause Symptoms

Is there an association between belly fat and menopause symptoms?

In Menopause and Weight Fact Sheet: Risks of Belly Fat the JH note:

“Increased belly fat also increases menopausal symptoms, such as hot flushes”.9

Health Risks

Is there an association between visceral fat and health risks?

In Menopause and Weight Fact Sheet: Risks of Belly Fat the JH explain:

“It’s not healthy to carry too much weight, but weight around your belly has more significant health risks. Fat stored in this part of your body is also known as ‘visceral fat’.

Excess visceral fat is linked to:

  • An increased risk of heart disease (one of the leading causes of death for women in Australia)
  • Type 2 diabetes
  • Breast cancer
  • Dementia”.10

Healthy Weight

How can a healthy weight be maintained?

In Menopause and Weight Fact Sheet: What You Can Do the JH elaborate on:


Menopause Weight Gain “Achieving and maintaining a healthy weight during the menopause transition is very important. There are many things you can do to reduce weight gain and the associated risk of chronic disease. If you need to lose weight, aim for an initial goal of 5% to 7% of your body weight, as this has many health benefits.

  • Eat a healthy diet…
  • Do regular physical activity…
  • Prioritise sleep…
  • Reduce or stop drinking alcohol…11.

In Is Menopause Making Me Put on Weight? No, But It’s Complicated: The Bottom Line: Can We Prevent Weight Gain During Menopause? the author elaborates on:

“Menopause itself does not cause weight gain; it unfortunately just occurs during a stage of life when other factors are likely to. The good news is weight gain associated with ageing is not inevitable, and there are many things women can do to avoid weight gain and health risks as they age and experience menopause.

Start with these six steps:

  1. Incorporate daily exercise into your routine, with a mixture of…
  2. Stop dieting…
  3. Curb your sugar cravings naturally…
  4. Create positive habits to minimise comfort-eating…
  5. Eat slowly and away from distractions…
  6. Switch off your technology for a minimum of one hour before bed to improve sleep quality”.12

Menopause Weight Gain

In The Reality of Menopause Weight Gain: What’s the Best Way To Prevent Menopause Weight Gain? the (United States) Mayo Clinic elaborate on:

“There’s no magic formula for preventing — or reversing — menopause weight gain. But sticking to weight-control basics can help:

  1. Move more…
  2. Eat less…
  3. Check your sweet habit…
  4. Limit alcohol…
  5. Seek support…”.13

Health Care Provider

What if I would like support with weight loss?

If you would like support with weight loss, it may be in your best interest to choose to talk to your health care provider about this.

In Weight Control the (United States) National Center for Complementary and Integrative Health (NCCIH) elaborate on:

“If you’re thinking about starting a new weight-loss program, talk with your health care provider, who can assess your weight and health risks, determine whether you need to lose weight, and provide information that will help you make informed decisions about an effective weight-loss program”.14

In Weight Control: Safety the NCCIH also caution:

  • “If you’re considering a dietary supplement for weight loss, remember that “natural” does not necessarily mean “safe””.15

Health Topics A-Z

Where may I find Health Topics A-Z related to Menopause Weight Gain?

In Health Topics A-Z you may find:

Links

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Sources

Where may I find the Sources quoted?

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Sources

  1. Fuller, N. Is Menopause Making Me Put on Weight? No, But It’s Complicated: So Does Menopause Cause Weight Gain? 12 March 2023. https://theconversation.com/is-menopause-making-me-put-on-weight-no-but-its-complicated-198308 Accessed: 07 October 2025
  2. Midlife Weight Gain: What Causes Weight Gain In Midlife? the Menopause Society. March 2025:1. https://menopause.org/wp-content/uploads/for-women/MenoNote-Weight-Gain.pdf Accessed: 07 October 2025
  3. Fuller, N. Is Menopause Making Me Put on Weight? No, But It’s Complicated: So Does Menopause Cause Weight Gain? 12 March 2023. https://theconversation.com/is-menopause-making-me-put-on-weight-no-but-its-complicated-198308 Accessed: 07 October 2025
  4. Midlife Weight Gain. the Menopause Society. March 2025:1. https://menopause.org/wp-content/uploads/for-women/MenoNote-Weight-Gain.pdf Accessed: 07 October 2025
  5. Fuller, N. Is Menopause Making Me Put on Weight? No, But It’s Complicated: So Does Menopause Cause Weight Gain? 12 March 2023. https://theconversation.com/is-menopause-making-me-put-on-weight-no-but-its-complicated-198308 Accessed: 07 October 2025
  6. Looking After Yourself Around the Time of Menopause: Benefits of A Healthy Weight At Menopause. Last Updated: 30 September 2025 | Last Reviewed: 19 March 2025. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself#healthy-weight Accessed: 07 October 2025
  7. Weight Gain and Menopause. June 2023:1. Women’s Health Concern https://www.womens-health-concern.org/wp-content/uploads/2023/06/31-WHC-FACTSHEET-Weight-Gain-and-menopause-JUNE2023-A.pdf Accessed: 07 October 2025
  8. Hormone Replacement Therapy (HRT): Side Effects of Hormone Replacement Therapy (HRT) – Weight Gain and HRT. Page Last Reviewed: 03 January 2023. NHS https://www.nhs.uk/conditions/hormone-replacement-therapy-hrt/side-effects/#weight-gain-and-hrt Accessed: 07 October 2025
  9. Menopause and Weight Fact Sheet: Risks of Belly Fat. Updated: May 2023. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/resources/fact-sheets/menopause-and-weight Accessed: 07 October 2025
  10. Menopause and Weight Fact Sheet: What You Can Do. Updated: May 2023. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/resources/fact-sheets/menopause-and-weight Accessed: 07 October 2025
  11. Menopause and Weight Fact Sheet: What You Can Do. Updated: May 2023. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/resources/fact-sheets/menopause-and-weight Accessed: 07 October 2025
  12. Fuller, N. Is Menopause Making Me Put on Weight? No, But It’s Complicated: The Bottom Line: Can We Prevent Weight Gain During Menopause? 12 March 2023. https://theconversation.com/is-menopause-making-me-put-on-weight-no-but-its-complicated-198308 Accessed: 07 October 2025
  13. The Reality of Menopause Weight Gain: What’s the Best Way To Prevent Menopause Weight Gain? 08 July 2023. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058 Accessed: 07 October 2025
  14. Weight Control. Last Updated: 24 September 2017. National Center for Complementary and Integrative Health https://www.nccih.nih.gov/health/weight-control Accessed: 07 October 2025
  15. Weight Control: Safety. Last Updated: 24 September 2017. National Center for Complementary and Integrative Health https://www.nccih.nih.gov/health/weight-control Accessed: 07 October 2025
Topic Last Updated: 14 October 2025 – Topic Last Reviewed: 07 October 2025