Menopause Weight Gain

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 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

Cause

What causes menopause weight gain?

On page one in  Midlife Weight Gain: What Causes Weight Gain In Midlife? 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? 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 includes:

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

In Menopause: Other Health Issues and Concerns – Weight Gain the (Australian) Jean Hailes for Women’s Health (JH) explain:

“Women often put on weight around menopause. Menopause itself doesn’t make you put on weight, but some menopausal symptoms (for example, poor sleep) make weight gain more likely. Menopause does change where your weight sits on your body, so you might notice extra body fat around your belly”.7

How Much

How much weight may women gain around the time of menopause?

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

“As women get older, they may notice that it becomes harder to stay at their usual weight. It’s common for weight gain to start a few years before menopause, during the time known as perimenopause. Weight gain often continues at about the rate of 1.5 pounds (0.7 kilograms) each year as women go through their 50s.

This potential for weight gain may continue past perimenopause and be a common issue through menopause”.8

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”.9

Hormone Therapy

Does menopausal hormone therapy cause weight gain?

In Maintaining Your Weight and Health During and After Menopause | Fact Sheet: Lifestyle Choices and Aging Are the Main Causes of Weight Gain After Menopause the Australasian Menopause Society explain:

“It is a myth that Menopausal Hormone Therapy (MHT) causes weight gain, although some women might experience some fluid retention. On the contrary, MHT can decrease the accumulation of abdominal fat after menopause”.10

Menopause Symptoms

Is there an association between weight gain and menopause symptoms?

In Looking After Yourself Around the Time of Menopause: Benefits of A Healthy Weight At Menopause the JH note:

“It can also increase menopausal symptoms such as hot flushes and joint aches”.11

Health Risks

Is there an association between extra belly fat and health conditions?

In Menopause: Other Health Issues and Concerns – Weight Gain the JH explain:

“Extra belly fat can increase your risk for health conditions such as:

  • Type 2 diabetes
  • Heart disease
  • Dementia
  • Certain cancers”.12

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……13.

In Midlife Weight Gain: How To Manage Weight In Midlife the Menopause Society explain:


Menopause Weight Gain
“Healthy lifestyle choices. Lifestyle changes are the foundation of weight management.

  • Eat a balanced diet. A diet rich in fruits, vegetables, lean proteins, and whole grains is key. Protein helps preserve muscle mass: women should aim for 1.2 g of protein per kilogram of body weight daily
  • Stay active. Regular exercise helps maintain muscle and burn calories. Aim for at least 150 minutes of moderate aerobic activity weekly, combined with strength training twice a week
  • Manage sleep and stress. Good sleep and stress management make maintaining a healthy weight easier. Poor sleep and high stress levels are closely tied to weight gain”.14

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”.15

Menopause Weight Gain

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

“There’s no magic formula to prevent or reverse menopausal weight gain. But it can help to stick to the basics:

  1. Move more…
  2. Eat less…
  3. Check your sweet habit…
  4. Limit alcohol…
  5. Seek support…”.16

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”.17

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””.18

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

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New or Updated

  1. 14 Ways To Lose Belly Fat
  2. 5 Ways To Rethink What A ‘Balanced Diet’ Means
  3. 9 Myths and Misunderstandings About MHT | Fact Sheet: 1. Misunderstanding – MHT Will Make You Put on Weight
  4. Abdominal Obesity May Lead To More Severe Menopause Symptoms
  5. Aging-Related Weight Gain In Women: It May Start Earlier In Life Than You Think
  6. BMI
  7. Belly Fat In Women: Taking – and Keeping – It Off
  8. Berberine: Nature’s Ozempic? Were We Wrong?
  9. Break the Bonds of Emotional Eating
  10. Complementary Medicines and Therapies: Options for Menopausal Symptoms
  11. Consumer Video and Podcast Series: 2025 Consumer Videos and Podcasts – Nutrition At Menopause and Why It Is Important
  12. Dairy Foods, Weight Change, and Risk of Obesity During the Menopausal Transition
  13. Dietary Supplements for Weight Loss
  14. Does Apple Cider Vinegar Help You Lose Weight?
  15. Does Keto Help Menopause?
  16. EMAS On-Demand Webinars [European Menopause and Andropause Society] [Multiply Languages]: Weight Gain and Metabolic Health In Menopause: A Multidisciplinary Approach
  17. Exercise Calorie Calculator
  18. Find A Member [Australasian Menopause Society i.e. Australia and New Zealand]
  19. Find A Menopause Practitioner [United States and Other]
  20. Find Your Nearest BMS Menopause Specialist [British Menopause Society]
  21. For Women In Menopause, ‘Not All Healthy Diets Are Equal’
  22. GLP-1s During Menopause: What Women Need To Know
  23. HRT Questions Answered
  24. Health.gov.au/perimenopause [Australia]
  25. Healthy Eating Tips
  26. Healthy Eating When Trying To Lose Weight
  27. Healthy Eating and Women
  28. ‘Healthy Menopause’: The European Menopause and Andropause Society (EMAS) 2026 Framework for Precision, Digital, and Interdisciplinary Midlife Health
  29. Healthy Weight and Growth: Steps for Losing Weight
  30. Healthy Weight and Growth: Tips for Maintaining Healthy Weight
  31. Helping Patients Lose Weight During Menopause
  32. Hormone Replacement Therapy (HRT): A Summary
  33. Hormones, Nutrition and Metabolism In Menopause
  34. How Many Calories Should You Eat In A Day?
  35. How To Stop Overeating
  36. International Menopause Society (IMS) Recommendations and Key Messages on Women’s Midlife Health and Menopause
  37. Is It Possible To Increase Your Metabolism?
  38. Is Menopause Making Me Put on Weight? No, But It’s Complicated: So Does Menopause Cause Weight Gain?
  39. Keeping A Food Diary: Tracking What You Eat and Drink
  40. Keto Diet: Is It Right for You?
  41. Looking To Stay Fuller, Longer? Try These Healthy, Filling Foods
  42. Maintaining Your Weight and Health During and After Menopause | Fact Sheet
    Menoapsue Weight Gain
  43. Making Healthier Eating Choices At Home, At the Store, and Eating Out
  44. Mayo Clinic Minute: Health Consequences of Obesity [+ Video Courtesy: Mayo Clinic News Network]
  45. Mayo Clinic Minute: Weight Loss and Willpower [+ Video Courtesy: Mayo Clinic News Network]
  46. Mayo Clinic Minute: What’s the Skinny on Weight-Loss Drugs? [+ Video Courtesy: Mayo Clinic News Network]
  47. Mayo Clinic Q & A: Supporting Weight-Loss Medications With Adequate, Tailored Nutrition
  48. Mayo Clinic Q and A: Is Intermittent Fasting A Helpful Practice or Health Risk?
  49. Menopausal Women May Benefit From Weight Loss Drugs Like Ozempic, Wegovy
  50. Menopause
  51. Menopause Weight Gain. Why It Is So Hard To Lose
  52. Menopause: Identification and Management [NICE Guideline]
  53. Menopause: Identification and Management [NICE Guideline]
  54. Metabolic Effects of Menopause: A Cross-Sectional Characterization of Body Composition and Exercise Metabolism [+ Video Summary]
  55. Midlife Weight Gain
    Menopause Weight Gain
  56. Midlife Weight Gain Can Start Long Before Menopause – but You Can Take Steps Early on To Help Your Body Weather the Hormonal Shift
  57. National Center for Complementary and Integrative Health: Herbs At A Glance
  58. National Center for Complementary and Integrative Health: How Safe Is This Product or Practice?
  59. Office of Dietary Supplements: Dietary Supplements for Weight Loss – Fact Sheet for Consumers
  60. Online Events [International Menopause Society]: IMS Partnership Symposia Series – Menopause and Metabolic Syndrome
  61. Online Events [International Menopause Society]: Past Webinars – 2025: Lifestyle Medicine
  62. Online Events [International Menopause Society]: Past Webinars – 2026: New IMS Recommendations – Lifestyle, Diet, Exercise
  63. Online Events [International Menopause Society]: Past Webinars – 2026: New IMS Recommendations – Midlife Body Changes
  64. Online Events [International Menopause Society]: IMS Partnership Symposia Series – Menopause and Metabolic Syndrome
  65. Online Events [International Menopause Society]: Sponsored Symposia – Weight, Wellness, and Women At Midlife: Rethinking Obesity In the Menopause Transition
  66. Optimal Dietary Patterns for Lower Weight Gain and Risk of Obesity Surrounding Menopause
  67. Perimenopause
  68. Perimenopause and Menopause Checklist: Translated Checklists
  69. Perimenopause and Menopause Symptom Checklist
    Menopause Weight Gain
  70. Perimenopause and Menopause: Your Questions Answered
  71. Resources: Fact Sheets – Healthy Eating [Multiply Languages]
    Menopause Weight Gain
  72. Should You Microdose GLP-1 Medications?
  73. Supplements: What Works, What Doesn’t and the Truth About Menowashing
  74. The Best Time To Weigh Yourself (and How Often You Should Step on the Scale)
  75. The HCG Diet Is Ineffective and Unsafe
  76. The Importance of Understanding Your Eating Habits
  77. The Mediterranean Diet and Menopausal Health: An EMAS Position Statement
  78. The Menopause Society Show: Menopause & Weight Gain
  79. The New Science of Menopause: Brain, Hormones and Metabolism | Dr. Mary Claire Haver
  80. The Reality of Menopause Weight Gain
  81. The Role of Lifestyle Medicine In Menopausal Health: Factsheet 1: Healthy Eating In Midlife & Menopause
  82. The Role of Menopause Hormone Therapy In Modulating Tirzepatide-Associated Weight Loss In Postmenopausal Women With Overweight or Obesity: A Retrospective Cohort Study
  83. The Truth About Menopause and Weight Gain [Video]
  84. This Is How To Lose Weight the Right Way — and Keep It Off
  85. Tips for Maintaining Healthy Weight
  86. Using GLP-1s for Obesity During Menopause: Benefits and Risks [12 January 2026]
    Menopause Weight Gain
  87. Videos & Podcasts: Videos – Metabolic Syndrome In Midlife Women
  88. Visceral Fat vs. Subcutaneous Fat: What Are They?
  89. Wegovy: Why Half the People Taking the Weight Loss Drug Stop Within A Year – and What Happens When They Do
  90. Weight Changes During the Perimenopause and Menopause | Dr Louise Newson
  91. Weight Control
  92. Weight Gain and Menopause
  93. What Causes ‘Menopause Belly’ and What You Can Do About It
  94. What To Know About Body Recomposition
  95. Where Does Fat Disappear To When You Lose Weight?
  96. Weight Loss After Menopause: This Type of Protein Helps | Dr. Neal Barnard [18 June 2026]
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  97. Weight Loss: Feel Full on Fewer Calories
  98. Weight Management Through A Woman’s Life Stages: A Practical Evidence-Based Guide
  99. World Menopause Day 2025
    Menopause Weight Gain Menopause Weight Gain
  100. Your Daily Dose: Perimenopause, Here’s What To Know

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: 12 August 2026
  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: 12 August 2026
  3. Midlife Weight Gain: What Causes Weight Gain In Midlife? Menopause Society. March 2025:1. https://menopause.org/wp-content/uploads/for-women/MenoNote-Weight-Gain.pdf Accessed: 12 August 2026
  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: 12 August 2026
  5. Midlife Weight Gain. Menopause Society. March 2025:1. https://menopause.org/wp-content/uploads/for-women/MenoNote-Weight-Gain.pdf Accessed: 12 August 2026
  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: 12 August 2026
  7. Menopause: Other Health Issues and Concerns – Weight Gain. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-topics/menopause/#section-menopausal-symptoms Accessed: 12 August 2026
  8. The Reality of Menopause Weight Gain. 20 July 2026. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058 Accessed: 12 August 2026
  9. 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: 12 August 2026
  10. Maintaining Your Weight and Health During and After Menopause | Fact Sheet: Lifestyle Choices and Aging Are the Main Causes of Weight Gain After Menopause. 05 September 2025. Australasian Menopause Society https://hub.menopause.org.au/Play?pId=d2831445-cebb-4f46-a07b-fe1e8f0e7789 Accessed: 12 August 2026
  11. Looking After Yourself Around the Time of Menopause: Benefits of A Healthy Weight At Menopause. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself#healthy-weight Accessed: 12 August 2026
  12. Menopause: Other Health Issues and Concerns – Weight Gain. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-topics/menopause/#section-menopausal-symptoms Accessed: 12 August 2026
  13. 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: 12 August 2026
  14. Midlife Weight Gain: How To Manage Weight In Midlife? Menopause Society. March 2025:1. https://menopause.org/wp-content/uploads/for-women/MenoNote-Weight-Gain.pdf Accessed: 12 August 2026
  15. 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: 12 August 2026
  16. The Reality of Menopause Weight Gain: What’s the Best Way To Prevent Menopause Weight Gain? 20 July 2026. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058 Accessed: 12 August 2026
  17. Weight Control. Last Updated: 24 September 2017. National Center for Complementary and Integrative Health https://www.nccih.nih.gov/health/weight-control Accessed: 12 August 2026
  18. Weight Control: Safety. Last Updated: 24 September 2017. National Center for Complementary and Integrative Health https://www.nccih.nih.gov/health/weight-control Accessed: 12 August 2026
Topic Last Updated: 16 September 2026 – Topic Last Reviewed: 12 August 2026

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