Weight Gain During Menopause: The Biology Behind It and What You Can Do About It

Menopause Belly: Why Does Fat Distribution Change?

Many women notice that body fat is distributed differently during and after menopause. As oestrogen levels decline, a greater proportion of body fat tends to be stored around the abdomen rather than on the hips and thighs.

Some abdominal fat consists of visceral fat, which is stored around the internal organs. Increased amounts of visceral fat have been linked to a higher risk of conditions such as type 2 diabetes, cardiovascular disease and other metabolic diseases. For this reason, changes in fat distribution during menopause can affect health, not just physical appearance.

Regular physical activity, healthy eating habits and other lifestyle behaviours that support weight stability can help reduce abdominal fat and improve metabolic health.

Eating Habits That Can Support Weight Regulation During Menopause

There are no specific foods that cause or prevent abdominal fat, but certain dietary habits can make it harder to maintain a healthy weight. Foods high in added sugar, refined grain products, energy-dense snacks and alcohol can contribute to a higher energy intake and therefore greater weight gain over time.

During menopause, changes in body composition and hormone balance can make weight regulation more challenging. It can therefore be beneficial to prioritise a diet rich in vegetables, legumes, whole grains, protein-rich foods and healthy fats. These eating habits can help increase satiety, improve nutrient intake and support healthy weight management.

Supplements for Weight Loss During Menopause

There are no supplements that have been shown to produce significant weight loss on their own. For most people, diet, physical activity and other lifestyle habits are far more important factors in weight development than supplements.

However, some supplements may be appropriate depending on individual needs. Vitamin D and calcium may be recommended for people at risk of deficiency or to support bone health. Protein supplements can be a practical way to increase protein intake for those who struggle to get enough through food alone.

Studies have shown that creatine can have positive effects on muscle strength and may help preserve or increase muscle mass when combined with strength training. Because muscle mass often decreases with age, creatine may be a relevant supplement for some women during and after menopause.

If you are considering taking supplements, it is a good idea to base your decision on your individual needs and, if necessary, discuss it with a healthcare professional or dietitian.

How to Reduce Abdominal Fat During Menopause

It is not possible to target fat loss specifically from the abdomen through particular exercises. To reduce abdominal fat, overall body fat needs to decrease, which is typically achieved through a combination of healthy eating habits, regular physical activity and a sustainable long-term energy balance.

Strength training can be particularly valuable during and after menopause because it helps preserve or build muscle mass, which naturally tends to decline with age. Cardiovascular exercise and increased daily movement can also contribute to improved health and weight regulation.

A diet that provides adequate protein can help preserve muscle mass during weight loss. Together, these lifestyle habits can help reduce abdominal fat and improve metabolic health over time.

Sleep difficulties are common during menopause and can affect hunger, energy levels and the ability to maintain healthy habits. Good-quality sleep can therefore be an important part of weight regulation.

How to Lose Weight During Menopause

Weight loss during menopause is based on the same principles as at any other stage of life: a sustainable long-term energy balance, regular physical activity and nutrient-rich eating habits. However, hormonal changes, changes in body composition and increasing age can make weight regulation more challenging.

Many women benefit from prioritising protein-rich foods, vegetables, legumes, whole grains and healthy fats. Strength training can help preserve muscle mass, while good sleep and stress management can make it easier to maintain healthy habits over time.

For people living with overweight or obesity, medication may complement lifestyle changes. The most appropriate treatment is determined through an individual medical assessment.

How Long Does Menopause-Related Weight Gain Last?

Weight gain associated with menopause varies between individuals. Many women experience changes in weight and body composition during perimenopause, the period when hormone levels fluctuate the most, but these changes can continue after the final menstrual period.

For some women, weight stabilises over time, while others find it more difficult to maintain their previous weight due to changes in body composition, energy requirements and lifestyle habits. For this reason, weight regulation often requires a long-term focus on diet, physical activity, sleep and other healthy lifestyle habits.

Weight development is influenced by many factors, including age, genetics, hormonal changes and lifestyle.