Menopause Weight Gain

“Many women think weight gain is part of menopause,
but it’s more likely due to ageing
and associated lifestyle changes”.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”

Weight Gain

Does menopause cause weight gain?

In Looking After Yourself: Healthy Weight the (Australian) Jean Hailes for Women’s Health (JH) explain:

“Many women think weight gain is part of menopause, but it’s more likely due to ageing and associated lifestyle changes”.2

Cause

What causes weight gain?

In Attention To Nutrition, Exercise Can Combat Weight Gain, Other Symptoms In Menopause published 16 January 2024, the authors note:

“But most of the existing science suggests that weight gain through this phase is more the result of aging and changing lifestyle than menopause itself. Women experience many life changes through these years, which may include mood disorders, demanding careers, sleep issues, stress related to caregiving or divorce, onset of health issues and other factors that can affect lifestyle habits and weight”.3

Weight Gain

What is the association between weight gain and aging?

In Looking After Yourself During Menopause: Healthy Weight the JH continue:

“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 years gain about half a kilo per year.

Ageing causes a decrease in muscle mass, which slows down your metabolism. So, if your diet stays the same, you are likely to gain weight”.4

In Maintaining A Healthy Diet and Weight the European Menopause and Andropause Society note:

“Women gain on average 10 kg between the ages of 40 and 60 years, independently of menopause”.5

Weight Redistribution

What is the association between weight redistribution and menopause?

In Midlife Weight Gain the Menopause Society (formerly the North American Menopause Society) elaborate on:

“Although aging is the primary driver of weight gain, menopause plays a critical role in redistributing fat, often increasing abdominal fat”.6

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 elaborates on:

“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”.7

In Looking After Yourself During Menopause: Healthy Weight the JH explain:

Menopause Weight Gain“Weight gain and increased abdominal (belly) fat is common among women at midlife.

Studies show that reduced levels of oestrogen around menopause cause fat to be stored on the waist, rather than the thighs and hips. In fact, belly fat in postmenopausal women accounts for between 15% and 20% of their total body fat. This compares with 5% to 8% in premenopausal women”.8

Menopause Symptoms

Is there an association between abdominal fat and menopause symptoms?

In Looking After Yourself During Menopause: Healthy Weight 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: 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 What Is Menopause? Perimenopause, Menopause and Postmenopause – Postmenopause: Healthy Weight the JH elaborate on:


Menopause Weight Gain “It’s very important to maintain a healthy weight at this stage of life. You can do this by:

  • Eating a healthy diet rich in fruits, vegetables, lean protein and whole grains
  • Limiting your intake of processed foods, especially those high in fat and sugar
  • Getting regular exercise
  • Limiting alcohol intake
  • Drinking more water.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

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:

Health Topics A-Z

Links

Where may I find Links related to Menopause Weight Gain?

Your Country may have Links similar to:

Links

This Links List to third party websites is neither comprehensive nor exhaustive. Inclusion on this Links List does not imply endorsement or recommendation. Non-inclusion on this Links List does not imply non-endorsement or non-recommendation. Third party websites are not under the control of Meno Martha International Menopause Directory. Third party websites may contain explicit medical images and/or sexual references. Please read Meno Martha International Menopause Directory’s Links Policy before proceeding to a Link. Please contact Webmaster if you experience a problem with a Link.

New or Updated

  1. 14 Ways To Lose Belly Fat
  2. A Healthy Weight
  3. 5 Ways To Rethink What A ‘Balanced Diet’ Means
  4. Aim for A Healthy Weight
  5. Attention To Nutrition, Exercise Can Combat Weight Gain, Other Symptoms In Menopause
  6. BMI
  7. BMS TV: Menopause – Weight Gain, Nutrition and Lifestyle
  8. Belly Fat In Women: Taking – and Keeping – It Off
  9. Berberine: What It Is, Benefits and Side Effects
  10. Break the Bonds of Emotional Eating
  11. Calculate Your Body Mass Index (BMI)
  12. Consumer Video and Podcast Series: 2024 Consumer Videos and Podcasts – Cognitive Behavioral Therapy and Menopause
  13. Consumer Video and Podcast Series: 2024 Consumer Videos and Podcasts – Preparing for Your Menopause Healthcare Visit
  14. Consumer Video and Podcast Series: 2025 Consumer Videos and Podcasts – Nutrition At Menopause and Why It Is Important
  15. Dairy Foods, Weight Change, and Risk of Obesity During the Menopausal Transition
  16. Dietary Supplements for Weight Loss
  17. Does Apple Cider Vinegar Help You Lose Weight?
  18. Does Keto Help Menopause?
  19. Does Metabolism Matter In Weight Loss?
  20. Exercise Calorie Calculator
  21. Experts Answer Your Menopause Questions In New Video
  22. Five Dietary Tweaks for Women Over 50: From Two Food Experts
  23. Food Diary – How To Keep Track of What You Eat
  24. HRT Questions Answered
  25. Healthy Eating Plans for Women
  26. Healthy Eating Tips
  27. Healthy Eating When Trying To Lose Weight
  28. Healthy Eating and Women
  29. Healthy Weight and Growth: How Overweight and Obesity Impacts Your Health
  30. Healthy Weight and Growth: Steps for Losing Weight
  31. Healthy Weight and Growth: Tips for Maintaining Healthy Weight
  32. Help! I’m Too Tired To Exercise
  33. Helping Patients Lose Weight During Menopause
  34. Hormones, Nutrition and Metabolism In Menopause
  35. How Many Calories Should You Eat In A Day?
  36. How To Beat Weight Gain At Menopause
  37. How To Increase Your Metabolism for Weight Loss
  38. How To Combat Menopausal Weight Gain | This Morning
  39. Is It Safe To Use Herbal Weight Loss Supplements?
  40. Is Menopause Making Me Put on Weight? No, But It’s Complicated
  41. Is the Keto Diet Right for You? A Mayo Expert Weighs In
  42. Looking After Yourself Around the Time of Menopause: Healthy Weight
  43. Looking To Stay Fuller, Longer? Try These Healthy, Filling Foods
  44. Maintaining A Healthy Diet and Weight
  45. Making Healthier Eating Choices At Home, At the Store, and Eating Out
  46. Mayo Clinic Minute: Combating Weight Gain During Menopause [+ Video Courtesy: Mayo Clinic News Network]
  47. Mayo Clinic Minute: Health Consequences of Obesity [+ Video Courtesy: Mayo Clinic News Network]
  48. Mayo Clinic Minute: Weight Loss and Willpower [+ Video Courtesy: Mayo Clinic News Network]
  49. Mayo Clinic Minute: What’s the Skinny on Weight-Loss Drugs? [+ Video Courtesy: Mayo Clinic News Network]
  50. Mayo Clinic Q & A: Supporting Weight-Loss Medications With Adequate, Tailored Nutrition
  51. Menopause Weight Gain PatternMayo Clinic Q and A: Gaining Weight During Menopause
  52. Mayo Clinic Q and A: Is Intermittent Fasting A Helpful Practice or Health Risk?
  53. Menopausal Women May Benefit From Weight Loss Drugs Like Ozempic, Wegovy
  54. Menopause
  55. Menopause Checklist Podcast:: Episode 9 Weighty Issues
  56. Menopause Diet: What To Eat To Help Manage Symptoms
  57. Menopause Map: My Personal Path Print Tools – Questions for Your Health Care Provider
  58. Menopause Patient Information [Videos] 5. Lifestyle Advice In Menopause & Perimenopause
  59. Menopause Preparedness Toolkit: A Woman’s Empowerment Guide
  60. Menopause Weight Gain Is Normal — Here’s How To Combat It
  61. Menopause and Weight
  62. Menopause and Weight: Risks of Belly Fat
  63. Menopause: Ensuring A Tranquil Transition
  64. Menopause: Identification and Management [NICE Guideline Published: 12 November 2015 Last Updated: 07 November 2024]
    Menopause
  65. Menopause: Identification and Management: NICE Guideline [NG23] Published: 12 November 2015 Last Updated: 07 November 2024
  66. Menopause: Understanding the Changes and Finding Relief | Dr Susan Davis | The Proof Podcast EP 256
  67. Metabolic Effects of Menopause: A Cross-Sectional Characterization of Body Composition and Exercise Metabolism [+ Video Summary]
  68. Midlife Weight Gain
  69. National Center for Complementary and Integrative Health: Herbs At A Glance
  70. National Center for Complementary and Integrative Health: How Safe Is This Product or Practice?
  71. New Study Links the Effects of Menopause and Metabolic Health [Video]
  72. Nutrition and Menopause
  73. Office of Dietary Supplements: Dietary Supplements for Weight Loss – Fact Sheet for Consumers
  74. Perimenopause and Menopause Checklist: Translated Checklists
  75. Perimenopause and Menopause Symptom Checklist
    Perimenopause Symptom Checklist
  76. Prioritising Protein During Perimenopause May Ward off Weight Gain
  77. Stopping Middle-Age Spread
  78. Strategies for Successful Weight Loss
  79. The Best Time To Weigh Yourself (and How Often You Should Step on the Scale)
  80. The HCG Diet Is Ineffective and Unsafe
  81. The Importance of Nutrition In Menopause and Perimenopause—A Review
  82. The Importance of Understanding Your Eating Habits
  83. The Mediterranean Diet and Menopausal Health: An EMAS Position Statement
  84. The Mediterranean Diet and the Menopause
  85. The Reality of Menopause Weight Gain
  86. The Truth About Menopause Supplements | Dr Sarah Berry
  87. The Truth About Menopause and Weight Gain [Video]
  88. The Turmoil of Menopause: The Potential Metabolic Consequences During “The Change.”
  89. This Is How To Lose Weight the Right Way — and Keep It Off
  90. Videos & Podcasts: Videos – Metabolic Syndrome in Midlife Women
  91. Visceral Fat vs. Subcutaneous Fat: What Are They? [18 August 2025]
  92. Webinars: Previous – Dealing With A Big Issue: Weight Gain At Midlife
  93. Wegovy: Why Half the People Taking the Weight Loss Drug Stop Within A Year – and What Happens When They Do
  94. Weight Changes During the Perimenopause and Menopause | Dr Louise Newson
  95. Weight Control
  96. Weight Gain In Middle Age: Why It Happens, How to Stop It
  97. What To Know About Body Recomposition
  98. Where Does Fat Disappear To When You Lose Weight?
  99. Why Do Women Gain Weight During Menopause?
  100. Why It Really Is Harder for Women To Lose Weight (and What To Do About It)

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Looking After Yourself During Menopause: Healthy Weight. Last Updated: 20 September 2024 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself Accessed: 22 April 2025
  2. Looking After Yourself During Menopause: Healthy Weight. Last Updated: 20 September 2024 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself Accessed: 22 April 2025
  3. Ward, E., and Wright, H. Attention To Nutrition, Exercise Can Combat Weight Gain, Other Symptoms In Menopause. 16 January 2024 https://www.healio.com/news/womens-health-ob-gyn/20240112/attention-to-nutrition-exercise-can-combat-weight-gain-other-symptoms-in-menopause Accessed: 22 April 2025
  4. Looking After Yourself During Menopause: Healthy Weight. Last Updated: 20 September 2024 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself Accessed: 22 April 2025
  5. Maintaining A Healthy Diet and Weight. 2022. European Menopause and Andropause Society https://emas-online.org/wp-content/uploads/2022/05/Maintaining-a-healthy-diet-and-weight.pdf Accessed: 22 April 2025
  6. Midlife Weight Gain the Menopause Society. March 2025. https://menopause.org/wp-content/uploads/for-women/MenoNote-Weight-Gain.pdf Accessed: 22 April 2025
  7. 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: 22 April 2025
  8. Looking After Yourself During Menopause: Healthy Weight. Last Updated: 20 September 2024 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself Accessed: 22 April 2025
  9. Looking After Yourself During Menopause: Healthy Weight. Last Updated: 20 September 2024 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself Accessed: 22 April 2025
  10. Menopause and Weight: 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: 22 April 2025
  11. What Is Menopause? Perimenopause, Menopause and Postmenopause – Postmenopause: Healthy Weight Last Updated: 18 December 2024 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/about-menopause Accessed: 22 April 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: 22 April 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: 22 April 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: 22 April 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: 22 April 2025
Topic Last Updated: 24 September 2025 – Topic Last Reviewed: 22 April 2025

Print Friendly, PDF & Email
/by