Can Menopause Make You Gain Weight?
Yes, Menopause Knows How to Pack on the Pounds
So, here’s the thing: You’re eating the same, exercising the same, but somehow, your jeans are getting tighter. Weight gain during menopause is a common issue, thanks to shifts in hormones and metabolism.
What Happens:
- Increased fat around the belly and hips
- Difficulty losing weight, even with diet and exercise
- Slower metabolism
This is likely due to changes in estrogen, which can cause your body to store more fat in your abdomen. Plus, the stress of dealing with all the other symptoms doesn’t make it easier to stay on top of a healthy routine.
What You Can Do:
Focus on strength training to build lean muscle
Muscle is your metabolism’s best friend—it burns more calories even when you’re just chilling. Incorporate some strength training into your routine, whether it’s lifting weights, resistance bands, or bodyweight exercises like squats and push-ups. You don’t need a gym membership; just a little consistency can make a big difference over time.
Watch your diet, focusing on protein, fibre, and healthy fats
What you eat matters—especially during menopause when your metabolism can slow down. Prioritise protein to keep your muscles strong and satisfied, fibre to keep digestion smooth, and healthy fats (think avocado, nuts, olive oil) to support hormones and keep you full. And yes, that means cutting back on processed junk and sneaky sugars, but don’t stress—balance is key.
Stay active – walking, yoga, and even swimming can help
Cardio doesn’t have to be intense or boring. Find activities you enjoy, like walking in nature, gentle yoga flows, or swimming laps. These help burn calories, boost your mood, and improve overall health. Plus, movement helps counteract some of the hormonal shifts that contribute to weight gain.
Bonus tip: Be patient and focus on how you feel, not just the number on the scale
Menopause changes your body, and that’s okay. Instead of obsessing over every kilo, pay attention to your energy, strength, and confidence. Small, consistent habits add up, and feeling good in your skin is the real win.