Why Menopause Shifts Body Weight—and How to Regain Control
Weight and body changes often occur during menopause due to hormonal shifts in perimenopause. Many experience a gradual increase in body fat, particularly around the abdomen. This trend can continue into postmenopause, though the rate of gain usually slows after about two years following the final period.
A 2024 study highlighted that women aged 45 to 75 face a higher risk of gaining abdominal fat during postmenopause. This type of fat accumulation raises concerns, as it links to conditions like obesity, metabolic syndrome, and cardiovascular disease.
Experts recommend a mix of strategies to manage weight during this transition. Regular exercise plays a key role, with guidelines suggesting 150 to 300 minutes of moderate-intensity aerobic activity weekly, or 75 to 150 minutes of vigorous exercise. Strength training at least twice a week is also advised to maintain muscle mass.
Dietary adjustments can make a difference too. A Mediterranean diet, rich in plant-based foods, fibre, protein, and calcium, may help prevent obesity. Cutting back on sugary and high-calorie foods while increasing whole foods supports long-term weight management.
Beyond diet and exercise, other options exist. Hormone therapy, alternative treatments like yoga or acupuncture, and weight loss medications may assist in controlling weight gain. Support from partners or friends can also boost motivation, making lifestyle changes easier to sustain.
Weight loss may take longer during postmenopause, so patience and self-compassion are important. By focusing on nutrition, physical activity, and support systems, women can better stabilise their weight after menopause. These steps also help reduce the risk of related health complications over time.
