Menopause Weight Gain

“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

30s

Is there an association between our 30s and weight changes

In Aging-Related Weight Gain In Women: It May Start Earlier In Life Than You Think, published 29 December 2025], the author explains:

““Weight changes are not only characteristic of midlife or menopause. Data have shown that weight gain starts early in adulthood,” Dr. Hurtado says. “Around age 30, your muscle mass starts decreasing gradually as part of the natural aging process, and this is exacerbated in midlife due to menopause.”

The decreasing muscle mass will lead to a lower metabolism, a risk factor for weight gain, Dr. Hurtado says”.2

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…”.3

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”.4

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”.5

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”.6

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”.7

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”.8

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”.9

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”.10

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”.11

Healthy Weight

How can a healthy weight be maintained?

In Midlife Weight Gain Can Start Long Before Menopause – but You Can Take Steps Early on To Help Your Body Weather the Hormonal Shift, published 27 December 2025, the authors elaborate on:

“The decades of one’s 30s and 40s don’t need to be a countdown to decline, but instead, an opportunity to build metabolic resilience. With awareness, evidence-based strategies and proactive care, women can navigate perimenopause and the menopause transition with confidence and strength. Here are a few strategies to start with:

  • Lift weights…
  • Prioritize protein…
  • Sleep smarter…
  • Ask different questions……12.

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


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…13.

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”.14

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…”.15

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”.16

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””.17

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?

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Links

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  4. Aging-Related Weight Gain In Women: It May Start Earlier In Life Than You Think
  5. Aim for A Healthy Weight
  6. Attention To Nutrition, Exercise Can Combat Weight Gain, Other Symptoms In Menopause
  7. BMI
  8. BMS TV: Menopause – Weight Gain, Nutrition and Lifestyle
  9. Belly Fat In Women: Taking – and Keeping – It Off
  10. Break the Bonds of Emotional Eating
  11. Complementary Medicines and Therapies: Options for Menopausal Symptoms
  12. Consumer Video and Podcast Series: 2025 Consumer Videos and Podcasts – Nutrition At Menopause and Why It Is Important
  13. Dairy Foods, Weight Change, and Risk of Obesity During the Menopausal Transition
  14. Dietary Supplements for Weight Loss
  15. Does Apple Cider Vinegar Help You Lose Weight?
  16. Does Keto Help Menopause?
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  18. EMAS On-Demand Webinars [European Menopause and Andropause Society] [Multiply Languages]: Weight Gain and Metabolic Health In Menopause: A Multidisciplinary Approach
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  43. Mayo Clinic Minute: Combating Weight Gain During Menopause [+ Video Courtesy: Mayo Clinic News Network]
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  56. Menopause and Weight Fact Sheet
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  59. Menopause: Identification and Management [NICE Guideline Published: 12 November 2015 Last Updated: 07 November 2024]
  60. Menopause: Identification and Management: NICE Guideline [NG23] Published: 12 November 2015 Last Updated: 07 November 2024
  61. Metabolic Effects of Menopause: A Cross-Sectional Characterization of Body Composition and Exercise Metabolism [+ Video Summary]
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  84. Videos & Podcasts: Videos – Metabolic Syndrome In Midlife Women
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  86. Webinars: Dealing With A Big Issue: Weight Gain At Midlife
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    Menopause Weight Gain

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

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: 31 December 2025
  2. Theimer, S. Aging-Related Weight Gain In Women: It May Start Earlier In Life Than You Think. 29 December 2025 https://newsnetwork.mayoclinic.org/discussion/aging-related-weight-gain-in-women-it-may-start-earlier-in-life-than-you-think/ Accessed: 31 December 2025
  3. 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: 31 December 2025
  4. 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: 31 December 2025
  5. Midlife Weight Gain. the Menopause Society. March 2025:1. https://menopause.org/wp-content/uploads/for-women/MenoNote-Weight-Gain.pdf Accessed: 31 December 2025
  6. 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: 31 December 2025
  7. 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: 31 December 2025
  8. 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: 31 December 2025
  9. 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: 31 December 2025
  10. 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: 31 December 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: 31 December 2025
  12. Gogineni, V. and Barton Bradley, A. Midlife Weight Gain Can Start Long Before Menopause – but You Can Take Steps Early on To Help Your Body Weather the Hormonal Shift: How Women Can Take Action Early. 27 December 2025. https://theconversation.com/midlife-weight-gain-can-start-long-before-menopause-but-you-can-take-steps-early-on-to-help-your-body-weather-the-hormonal-shift-271070 Accessed: 31 December 2025
  13. 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: 31 December 2025
  14. 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: 31 December 2025
  15. 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: 31 December 2025
  16. Weight Control. Last Updated: 24 September 2017. National Center for Complementary and Integrative Health https://www.nccih.nih.gov/health/weight-control Accessed: 31 December 2025
  17. Weight Control: Safety. Last Updated: 24 September 2017. National Center for Complementary and Integrative Health https://www.nccih.nih.gov/health/weight-control Accessed: 31 December 2025
Topic Last Updated: 31 December 2025 – Topic Last Reviewed: 31 December 2025

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