Menopause And Weight Gain

Menopause is a natural stage in every woman’s life, but for many, it brings an unwelcome surprise—weight gain. Even women who have maintained a stable weight for years suddenly find their clothes fitting tighter, especially around the belly.

So, is menopause and weight gain really linked, or is it just a coincidence? More importantly, can anything be done about it?

Let’s dive into the science behind menopause weight gain, why it happens, and how a low-carb lifestyle may be the key to managing weight during this phase.

What Causes Weight Gain During Menopause?

Many women notice a shift in their body composition as they transition through menopause. But why does this happen? Here are some of the key reasons:

1. Hormonal Changes

The biggest factor contributing to menopause weight gain is the decline in oestrogen levels. Oestrogen helps regulate fat distribution, and as it decreases, fat storage shifts to the abdomen, increasing belly fat.

2. Slower Metabolism

As we age, our metabolism naturally slows down, meaning the body burns fewer calories at rest. If eating habits stay the same while calorie expenditure drops, weight gain is inevitable.

3. Insulin Resistance

Many women become more insulin resistant during menopause, meaning their bodies struggle to process carbohydrates efficiently. This leads to:

• Higher blood sugar levels
• Increased fat storage
• More cravings for sugar and refined carbs

4. Loss of Muscle Mass

Since muscle burns more calories than fat, losing muscle mass slows metabolism. This makes it easier to gain weight and harder to lose it during menopause.

5. Poor Sleep and Increased Stress

Menopause often disrupts sleep patterns, leading to higher cortisol (stress hormone) levels. Poor sleep and high stress contribute to increased belly fat storage and stronger cravings for unhealthy foods.
Learn more about how poor sleep and affect your weight

6. Lifestyle Factors

While hormonal changes play a major role, diet and activity levels are equally important. A sedentary lifestyle combined with high-carb or processed foods can worsen menopause weight gain.

The Role Of Carbohydrates In Menopause Weight Gain

One of the most overlooked factors in managing weight during menopause is carbohydrate intake.

Many women unknowingly consume too many carbs, either due to cravings, emotional eating, or outdated dietary advice that promotes high-carb foods as “healthy.” However, for women struggling with menopause weight gain, reducing carbs can make a significant difference.

Why Low-Carb Works During Menopause

• Improves insulin sensitivity – A low-carb diet helps stabilise blood sugar levels and reduces insulin resistance, making it easier to burn fat rather than store it.
• Reduces hunger and cravings – Eating protein and healthy fats keeps you fuller for longer, helping to control cravings for sugar and refined carbs.
• Supports hormonal balance – A real-food, low-carb diet helps stabilise hormones, improving overall metabolic health.

Best Low-Carb Foods To Manage Weight During Menopause

Making dietary changes doesn’t have to be complicated. By prioritising nutrient-dense, low-carb foods, you can better manage menopause weight gain and improve overall health.

Protein-Rich Foods

• Eggs – Rich in protein and essential nutrients.
• Fatty cuts of meat (steak, lamb, pork belly) – Provides healthy fats and essential nutrients.
• Fatty fish (salmon, sardines, mackerel) – High in omega-3 fatty acids, great for hormone health.
• Poultry with skin (chicken, duck) – Contains healthy fats for satiety.
• Organ meats (liver, heart, kidney) – Nutrient-dense and rich in iron and B vitamins.

Healthy Fats

• Avocados – Packed with monounsaturated fats and fibre.
• Nuts and seeds (almonds, walnuts, macadamia nuts) – Provide healthy fats and protein.
• Olive oil – Great for anti-inflammatory benefits.
• Coconut oil – Supports energy production and metabolism.
• Butter and ghee – Excellent sources of healthy saturated fats.

Low-Carb Vegetables

• Leafy greens (spinach, kale, rocket) – High in nutrients and fibre.
• Broccoli – Supports hormone detoxification.
• Cauliflower – Low-carb alternative to rice and mashed potatoes.
• Zucchini – Versatile and hydrating.
• Bell peppers – Packed with vitamin C for skin and immune health.

Fermented Foods (For Gut Health)

• Sauerkraut and kimchi – Help balance gut bacteria.
• Greek yoghurt (full fat, unsweetened) – Provides probiotics and protein.
• Kefir – Supports digestion and nutrient absorption.

By focusing on these foods and avoiding refined carbs, sugar, and processed foods, you can naturally regulate weight and support hormonal health.

Exercise And Lifestyle Tips For Preventing Menopause Weight Gain

While diet plays a key role, lifestyle factors also significantly impact weight gain during menopause.

1. Strength Training Is Essential

Since muscle mass declines with age, incorporating strength training helps boost metabolism and prevent fat gain. Try:

• Lifting weights
• Using resistance bands
• Bodyweight exercises (squats, push-ups, lunges)

2. Prioritise Sleep

Poor sleep disrupts hunger hormones, making it harder to control cravings. Improve sleep by:

• Avoiding screens before bed
• Limiting caffeine in the afternoon
• Creating a relaxing nighttime routine

3. Manage Stress Levels

Chronic stress raises cortisol, which increases belly fat storage. Reduce stress with:

• Yoga & meditation
• Deep breathing exercises
• Spending time outdoors

4. Stay Active Throughout The Day

Regular movement is crucial. Aim for at least 30 minutes of activity daily, like:

• Walking
• Swimming
• Cycling
• Dancing

5. Stay Hydrated

Sometimes, thirst is mistaken for hunger. Drinking enough water helps with:

• Digestion
• Metabolism
• Craving control

Final Thoughts

Menopause weight gain is a common challenge, but it doesn’t have to be permanent. By understanding hormonal shifts, insulin resistance, and metabolism changes, you can take control of your health.

If you’re struggling with weight gain during menopause, consider working with a low-carb practitioner like Dr. Avi Charlton at Melbourne Low Carb Clinic to develop a personalised, sustainable approach.

Menopause is a new chapter, but it doesn’t have to mean unwanted weight gain. With the right approach, you can stay strong, healthy, and energised.