“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
Is there an association between weight gain and aging?
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”.2
Menopause or Aging
Does menopause or aging, cause weight gain?
In Looking After Yourself: Healthy Weight 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 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”.3
In Menopause FAQS: Your Health After Menopause – Q. I’m Finding It Harder To Lose Weight Now That I’m Older. Is Menopause To Blame? the North American Menopause Society (NAMS) elaborate on:
“A. Many women gain weight during the menopause transition, although neither menopause nor menopause treatments have been shown to be responsible. Midlife weight gain appears to be mostly related to aging and lifestyle, and although the cause is not menopause, menopause may be related to changes in body composition and where fat is stored, with a decrease in lean body mass”.4
Weight Redistribution
Can menopause cause weight redistribution?
In Looking After Yourself: Healthy Weight the JH also explain:

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”.5
In Changes In Weight and Fat Distribution: Does Menopause Affect Body Shape? the NAMS explain:
“Several studies have shown that perimenopause, independent of age, is associated with increased fat in the abdomen as well as decreased lean body mass. This suggests that menopause plays a role in many midlife women’s transition from a pear-shaped body (wide hips and thighs, with more weight below the waist) to an apple-shaped body (wide waist and belly, with more weight above the waist). However, further study is needed on the exact role of menopause in body composition”.6
Increased Risk
Is there an association between abdominal fat and health risks?
In Menopause and Weight – Fact Sheet: Risks of Abdominal Fat the JH notes:
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”.7
On page one in Are Midlife Women Doomed To Gain Weight? the NAMS elaborate on:
“All this added weight can worsen hot flashes while increasing a woman’s risk of cardiometabolic conditions such as type 2 diabetes, hypertension, dyslipidemia, and coronary artery disease. Obesity also increases the risk of cancer in women, including breast and endometrial cancer”.8
Healthy Weight
How can a healthy weight be maintained?
In What Is Menopause? Postmenopause: Healthy Weight the JH elaborate on:

- 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.9
In How To Beat Weight Gain At Menopause the authors note:
Rather than menopause being a time to put your feet up, it’s a time to step up your physical activity and boost your efforts to eat a healthy, balanced diet, especially when it comes to the frequency and variety of vegetables you eat”.10
Health Care Provider
What if I would like help with weight loss?
If you would like help 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”.11
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””.12
Health Topics A-Z
Where may I find Health Topics related to Menopause Weight Gain?
In Health Topics A-Z you may find:
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
- Is Menopause Making Me Put on Weight? No, But It’s Complicated [12 March 2023]
- Looking After Yourself: Healthy Weight
- Mayo Clinic Minute: Weight Loss and Willpower [+ Video Courtesy: Mayo Clinic News Network]
- Prioritising Protein During Perimenopause May Ward off Weight Gain
- What Does Your Body Shape Say About Your Health?
- Women Burn Fat Even After Menopause
- 10 Ways To Get Rid of Belly Fat for Good
- 4 Ways Protein Can Help You Shed Pounds
- Are Midlife Women Doomed To Gain Weight?
- Avoid Dangerous HCG Diet Products
- BMI Healthy Weight Calculator
- Belly Fat In Women: Taking – and Keeping – It Off
- Body Mass Index (BMI)
- Break the Bonds of Emotional Eating
- Changes In Body Composition and Weight During the Menopause Transition
- Consumer Health: Is Emotional Eating Sabotaging Your Weight-Loss Efforts?
- Consumer Health: Weight Loss and Calories — What’s the Connection?
- Does Keto Help Menopause?
- Does Metabolism Matter In Weight Loss?
- Eatright.org: For Women
- Effect of Green-Mediterranean Diet on Intrahepatic Fat: The DIRECT PLUS Randomised Controlled Trial
- Exercise Calorie Calculator
- Exercise for Busy People: Making Time for Your Health
- Fat Grams: How To Track Fat In Your Diet
- Fat Mass Changes During Menopause: A Meta-Analysis
- Fitness Tips for Menopause: Why Fitness Counts
- Food Diary – How To Keep Track of What You Eat
- Good Nutrition
- Healthy Eating Plan for Women
- Healthy Eating Tips
- Healthy Eating and Women
- Healthy Weight
- Healthy Weight: The Truth About Carbs
- How To Beat Weight Gain At Menopause
- How To Combat Menopausal Weight Gain | This Morning
- Is It Safe To Use Herbal Weight Loss Supplements?
- Is Menopause Making Me Put on Weight? No, But It’s Complicated
- Is the Keto Diet Right for You? A Mayo Expert Weighs In
- Keep the Size of Your Waist To Less Than Half of Your Height, Updated NICE Draft Guideline Recommends
- Keto and Menopause
- Looking After Yourself: Healthy Weight
- Losing Weight
- Maintaining A Healthy Diet and Weight
- Maintaining Your Weight and Health During and After Menopause
- Major Review Finds Menopause Does Not Cause Weight Gain, But Increases Belly Fat
- Making Healthier Eating Choices At Home, At the Store, and Eating Out
- Managing Healthy Weight
- Mayo Clinic Minute: Weight Loss and Willpower [+ Video]
- Mayo Clinic Q and A: Gaining Weight During Menopause
- Mayo Clinic Q and A: Hot Yoga for Weight Loss and Overall Health
- Mayo Clinic Q and A: Is Intermittent Fasting Good for Weight Loss?
- Mayo Clinic Q and A: Running and Weight Loss
- Menopause
- Menopause Diet: What To Eat To Help Manage Symptoms
- Menopause FAQs: Your Health After Menopause – Q. I’m finding it harder to lose weight now that I’m older. Is menopause to blame?
- Menopause Map: My Personal Path Print Tools – Questions for Your Health Care Provider
- Menopause Patient Information [Videos] 5. Lifestyle Advice In Menopause & Perimenopause
- Menopause Preparedness Toolkit Video Series: Common Conditions Associated With Menopause and Midlife
- Menopause Preparedness Toolkit Video Series: Lifestyle Tips for Menopause
- Menopause Preparedness Toolkit: A Woman’s Empowerment Guide
- Menopause Treatments: What Works, What Doesn’t
- Menopause Weight Gain: Stop the Middle Age Spread
- Menopause and Weight – Fact Sheet
- Metabolic Effects of Menopause: A Cross-Sectional Characterization of Body Composition and Exercise Metabolism [+ Video Summary]
- Midlife Weight Gain: What’s Really Going On
- National Center for Complementary and Integrative Health: 7 Tips: Know the Facts About Supplements Marketed for Weight Loss
- National Center for Complementary and Integrative Health: Bitter Orange
- National Center for Complementary and Integrative Health: Ephedra
- National Center for Complementary and Integrative Health: Hoodia
- National Center for Complementary and Integrative Health: Weight Control
- Navigating Menopause: Expert Insights and Solutions | Dr Susan Davis | The Proof Podcast EP 245
- New Study Links the Effects of Menopause and Metabolic Health [Video]
- New Year, New Goals, New Edition of ‘The Mayo Clinic Diet’ [+ Video Courtesy: Mayo Clinic News Network. Name Super/CG: Donald Hensrud, M.D./Internal Medicine/Mayo Clinic]
- Nutrition and Menopause
- Office of Dietary Supplements: Dietary Supplements for Weight Loss – Fact Sheet for Consumers
- Plant Paradox Diet: Does It Work for Weight Loss?
- Preventing Obesity In Midlife Women: A Systematic Review for the Women’s Preventive Services Initiative
- Preventing Weight Gain In Women At Midlife
- Prioritising Protein During Perimenopause May Ward off Weight Gain
- Recipes [Jean Hailes for Women’s Health]
- Reclaim Your Wellness Webinar “Obesity – When Diet & Exercise Are Not Enough” [+ Video]
- Slow Down—and Try Mindful Eating
- Strategies for Successful Weight Loss
- The Best (and Only) Weight Loss Tips You Need To Know
- The Mediterranean Diet and Menopausal Health: An EMAS Position Statement
- The Mediterranean Diet and the Menopause
- The Turmoil of Menopause: The Potential Metabolic Consequences During “The Change.”
- Time-Restricted Eating Doesn’t Appear To Boost Weight Loss
- Tips To Help Manage Menopause Symptoms
- Total and Regional Body Adiposity Increases During Menopause—Evidence From A Follow-Up Study
- Video Series-2022: Perimenopause, Signs, Symptoms, and Solutions
- Webinars: Previous – Dealing With A Big Issue: Weight Gain At Midlife
- Webinars: Previous – Menopause: A Cardio-Metabolic Transition
- Weight Control
- Weight Control: Eating Right and Keeping Fit
- Weight Gain During the Menopause Transition: Evidence for A Mechanism Dependent on Protein Leverage
- Weight Gain In Menopause: Systematic Review of Adverse Events In Women Treated With Black Cohosh
- Weight Gain In Women At Midlife: Unique Issues In Management and the Role of Menopausal Hormone Therapy
- What Does Your Body Shape Say About Your Health?
- What Everyone Should Know About Menopause Symptoms
- What Is Cellulite and Can You Get Rid of It?
- Why Didn’t Anyone Tell Me This? Episode 3: Dr Annice Mukherjee: Your Essential Menopause Toolkit
- Why Do Women Gain Weight During Menopause?
- Winning the Weight Battle After Menopause
- Women Burn Fat Even After Menopause
Sources
Where may I find the Sources quoted?
You may find the Sources quoted at:
Sources
- Changes In Weight and Fat Distribution: Age and Lifestyle Are the Main Culprits. North American Menopause Society https://www.menopause.org/for-women/sexual-health-menopause-online/changes-at-midlife/changes-in-weight-and-fat-distribution Accessed: 03 March 2023
- 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: 03 March 2023
- Looking After Yourself: Healthy Weight. Last Updated: 02 March 2023 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself Accessed: 03 March 2023
- Menopause FAQS: Your Health After Menopause – Q. I’m Finding It Harder To Lose Weight Now That I’m Older. Is Menopause To Blame? North American Menopause Society https://www.menopause.org/for-women/menopause-faqs-your-health-after-menopause Accessed: 03 March 2023
- Looking After Yourself: Healthy Weight. Last Updated: 02 March 2023 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself Accessed: 03 March 2023
- Changes In Weight and Fat Distribution: Does Menopause Affect Body Shape? North American Menopause Society https://www.menopause.org/for-women/sexual-health-menopause-online/changes-at-midlife/changes-in-weight-and-fat-distribution Accessed:03 March 2023
- Menopause and Weight – Fact Sheet: Risks of Abdominal Fat. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/resources/menopause-and-weight-fact-sheet Accessed: 03 March 2023
- Are Midlife Women Doomed To Gain Weight? 12 October 2022:1. North American Menopause Society https://www.menopause.org/docs/default-source/press-release/midlife-weight-gain-presentation-release.pdf Accessed: 03 March 2023
- What Is Menopause? Postmenopause: Healthy Weight. Last Updated: 02 March 2023 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/about-menopause Accessed: 03 March 2023
- Collins, C. E., Hollis, J. L. and Williams, L. T. How To Beat Weight Gain At Menopause. 24 April 2020 https://theconversation.com/how-to-beat-weight-gain-at-menopause-123368 Accessed: 03 March 2023
- Weight Control. Last Updated: 24 September 2017. National Center for Complementary and Integrative Health https://www.nccih.nih.gov/health/weight-control Accessed: 03 March 2023
- Weight Control: Safety. Last Updated: 24 September 2017. National Center for Complementary and Integrative Health https://www.nccih.nih.gov/health/weight-control Accessed: 03 March 2023