How To Deal With Menopause Weight Gain

Menopause is a natural and inevitable phase in a woman’s life—but the weight gain that often comes with it? That can feel unexpected, frustrating, and downright unfair.

Many women find themselves asking: “Why am I gaining weight even though nothing else has changed?” or “How do I stop this weight creeping on?” If you’ve been wondering how to deal with menopause weight gain, you’re absolutely not alone.

Let’s explore what causes weight gain during menopause, what to do for menopause weight gain, and most importantly, how to lose menopause weight gain in a way that feels sustainable, empowering, and effective.

What Causes Weight Gain During Menopause?

Understanding why your body is changing is the first step in regaining control. Here’s what’s really happening:

1. Hormonal Fluctuations

As oestrogen levels begin to decline during perimenopause and menopause, fat distribution shifts, often moving from hips and thighs to the belly area. Oestrogen plays a role in regulating metabolism and insulin sensitivity, so when it drops, it becomes easier to gain fat and harder to lose it.

2. Increased Insulin Resistance

Menopause often leads to greater insulin resistance, which means your body has a harder time managing blood sugar. This leads to more fat storage—particularly around the abdomen—and can also cause cravings, energy crashes, and brain fog.

3. Slower Metabolism

As we age, our resting metabolic rate naturally declines, especially if we’re losing muscle mass. This means you may be burning fewer calories than before, even if your diet and exercise haven’t changed.

4. Stress and Cortisol

The midlife years often bring new stressors—aging parents, career demands, changing family roles. High stress leads to chronically elevated cortisol, a hormone that promotes belly fat storage and muscle breakdown.

5. Poor Sleep

Sleep disturbances are common during menopause. Unfortunately, poor sleep leads to increased hunger hormones and reduced willpower, making it harder to eat well and stay active.

What To Do For Menopause Weight Gain? Start With Nutrition.

The old advice of “eat less and exercise more” doesn’t work well during menopause—and for many women, it backfires. Instead, the focus should be on what you’re eating, not just how much.

Why Low-Carb Nutrition Works

If you want to know how to deal with menopause weight gain naturally, the answer often lies in reducing carbohydrates and focusing on whole, nutrient-dense foods.

Here’s why low-carb is so effective:

• Improves insulin sensitivity, making it easier to burn fat

• Reduces inflammation, which is often higher in menopausal women

• Keeps blood sugar stable, helping control hunger and mood

• Supports hormone balance through nourishing real foods

What Should You Eat?

Focus on real food, including:

• Fatty cuts of meat like steak, lamb, and slow-cooked roasts

• Fatty fish like salmon, mackerel, and sardines

• Eggs (yes, including the yolk!)

• Healthy fats such as avocado, butter, olive oil, coconut oil, ghee

• Low-carb vegetables like broccoli, cauliflower, spinach, kale, courgette, and peppers

• Fermented foods such as sauerkraut, kimchi, kefir, and full-fat Greek yoghurt

• Bone broth to support gut health and mineral balance

These foods keep you satisfied, reduce cravings, and fuel your body efficiently—all while supporting metabolism and hormone health.

How To Lose Menopause Weight Gain – Without Deprivation

Restrictive diets often lead to rebound weight gain and feelings of failure. Instead, focus on supportive lifestyle changes that promote long-term success.

1. Prioritise Protein and Healthy Fats

Every meal should include adequate protein and good fats to support muscle maintenance, hormone production, and appetite control.

✅ Think: ribeye steak, eggs with buttered veg, roast chicken with crispy skin, salmon with avocado.

2. Limit Processed Carbs and Sugars

Sugar and refined carbohydrates cause blood sugar spikes, trigger insulin, and contribute to fat storage and energy crashes.

❌ Ditch the cereal, crackers, pasta, and baked goods—even the “healthy” versions.

Instead, opt for whole food carbs in moderation from vegetables, berries, or fermented foods, especially when paired with protein.

3. Eat Mindfully and Nourish, Not Punish

Avoid obsessing over calories. Instead, listen to your hunger cues, eat slowly, and enjoy nutrient-rich meals that satisfy you.

Feeling full and nourished reduces cravings and emotional eating.

4. Stay Hydrated

Sometimes thirst is mistaken for hunger. Stay hydrated with:

• Water

• Herbal teas

• Bone broth

• Electrolyte-rich drinks (without sugar)

Staying hydrated also supports digestion, energy, and fat metabolism.

Move Your Body Intelligently

Exercise is important, but it’s not about burning calories—it’s about supporting muscle, mental health, and metabolism.

Best Exercises for Menopause Weight Loss

🏋️ Strength Training – Builds and maintains muscle, boosts metabolism
🚶 Walking – Gentle, effective, reduces cortisol
🧘 Yoga or Pilates – Supports flexibility, core strength, and stress relief
🏞️ Outdoor movement – Combines exercise with sunshine and stress reduction
Learn about the benefits of getting sunlight

Avoid chronic cardio or excessive high-intensity workouts that elevate cortisol and increase stress. Focus on consistency and enjoyment.

Sleep, Stress, and Recovery Matter More Than You Think

You can eat well and exercise perfectly, but if you’re chronically stressed or sleep-deprived, your body will resist weight loss.

How To Improve Sleep

• Keep a regular bedtime

• Limit screens and blue light in the evening

• Create a calming wind-down routine (reading, stretching, magnesium tea)

• Sleep in a cool, dark, quiet room

Manage Stress

Chronic stress drives emotional eating, poor sleep, and belly fat gain.

To lower cortisol naturally:

• Try breathing exercises or meditation

• Go for walks in nature

• Reduce caffeine and alcohol

• Make time for joy and connection

Remember: self-care is not a luxury—it’s essential during menopause.

Tracking Progress (Beyond the Scale)

The scale isn’t always the best measure of success, especially when your body is adjusting to new hormones and habits.

Other signs of progress:

• Better energy and fewer crashes

• Improved sleep and mood

• Reduced bloating and cravings

• Looser clothing and increased strength

• Mental clarity and motivation returning

Focus on how you feel, not just what you weigh.

Final Thoughts

If you’re searching for how to deal with menopause weight gain, you’re not alone—and you’re not doing anything wrong. Menopause shifts the rules of metabolism, but there is a way forward.

By embracing a low-carb, real food lifestyle, reducing stress, improving sleep, and focusing on strength—not restriction—you can lose menopause weight gain and feel stronger, clearer, and more in control.

You deserve to feel good in your skin—at every age.