Why do women gain weight now during menopause!

Menopause is a powerful physiological transition. It marks the end of reproductive years, but it also signals a broader shift in hormones that influence metabolism, body composition, bone health, cardiovascular risk, and appetite regulation.

For many women, menopause coincides with noticeable body changes — particularly an increase in abdominal fat and gradual weight gain. Understandably, this can trigger a strong desire to “get control” of weight. Diet culture often amplifies this pressure, promoting restrictive approaches, elimination diets, or aggressive calorie deficits.

What Is Menopause?

Menopause is defined as the permanent cessation of menstruation, diagnosed after 12 consecutive months without a period. It typically occurs between ages 45–55, with a transitional phase (perimenopause) that can last several years.

During this time, ovarian production of oestrogen and progesterone declines. These hormonal changes influence:

• Resting metabolic rate

• Fat distribution

• Muscle protein synthesis

• Insulin sensitivity

• Bone turnover

• Appetite and satiety signalling

Menopause is not a single event — it is a prolonged physiological adaptation.

Common Symptoms of Menopause

Symptoms vary widely between individuals but commonly include:

• Hot flushes and night sweats

• Sleep disturbance

• Mood changes and anxiety

• Fatigue

• Brain fog

• Joint pain

• Changes in appetite and food cravings

• Changes in body composition (increased fat mass, reduced lean mass)

These symptoms can interact with lifestyle factors such as reduced activity, stress, and poor sleep — all of which influence weight regulation.

Why Weight Gain Is Common During Menopause

Weight gain during menopause is normal and multifactorial, not simply a result of “eating too much” or “not trying hard enough.” 1kg weight gain per year is expected.

Key contributors include:

1. Declining Resting Energy Expenditure

Ageing is associated with a gradual reduction in resting metabolic rate, partly due to loss of lean mass.

2. Reduced Muscle Mass

Oestrogen plays a role in muscle maintenance. Declines in oestrogen can accelerate sarcopenia (age-related muscle loss), lowering total energy needs.

3. Increased Fat Storage

Lower oestrogen promotes a shift toward central (abdominal) fat deposition.

4. Sleep Disruption and Stress

Poor sleep and chronic stress alter hunger hormones (ghrelin and leptin) and insulin sensitivity.

5. Reduced Physical Activity

Joint pain, fatigue, and competing life demands can reduce movement.

These changes mean that maintaining previous weight often requires different strategies — not necessarily eating less, but eating differently and supporting muscle, bone, and metabolic health.

If you would like help managing your health during menopause, please book in with us by emailing admin@wardnutrition.health