Menopause and Weight Gain: Causes and Solutions

Menopause is a tricky time for women as your body goes through a lot in this phase. That’s why knowing what you are dealing with and how to handle it is essential. Hot flashes, mood swings, and night sweats aren’t the only symptoms to think of. Weight gain can also be a main problem during this period.

Weight gain is one of the most common side effects of menopause, but you don’t have to let it happen! This article will discuss why weight gain happens during this phase. Additionally, you will learn how to deal with weight gain from lifestyle changes to natural menopause supplements. So, read on.

Menopause and Weight Gain

As you move through menopause, it’s normal to experience changes in your body. This is the end of your reproductive years and the start of a new stage in your life. While it’s natural for your body to change as you age, it’s not always easy to accept those changes. 

One of the most common changes that women experience during menopause is weight gain, particularly around the middle of the body, also known as “middle-age spread.” This weight gain may be caused by a variety of factors, which can be frustrating for many women. However, with the right approach, it is possible to manage menopause-related weight gain.

The Main Causes of Menopause-Related Weight Gain

Weight gain during menopause is typical, here are some common causes of weight gain during menopause:

Hormonal Imbalances

Hormonal imbalances can often lead to weight gain. These imbalances can disrupt metabolism and affect the way the body digests food. When hormones are out of balance, cravings for sugary and carb-heavy foods may increase, resulting in weight gain.


Stress can play a significant role in weight gain. When the body is under stress, cortisol is released. Cortisol is a hormone that can elevate blood sugar levels and impede the ability to burn fat. This leads to weight gain as the excess glucose is stored in the fat cells as triglycerides.

Poor Diet Choices

Poor dietary choices can also greatly contribute to weight gain, especially during menopause. As the body’s metabolism changes during menopause, it may process food differently, resulting in the storage of fat even when consuming the same amount of calories as before.

Decreased Muscle Mass

As women age, it’s common for our bodies to experience muscle mass loss. This can be caused by various factors including changes in hormone levels and lifestyle choices.

During menopause, metabolism slows down, further exacerbating muscle mass loss and making it easier to gain weight.

Decreased Physical Activity

Decreased physical activity is another contributing factor to weight gain during menopause. As estrogen levels decrease, it becomes harder to maintain a healthy weight. The slowing of metabolism, combined with the storing of more fat, can make it challenging to lose weight once it has been gained.

Solutions for Menopause-Related Weight Gain

So how can you avoid gaining weight during menopause? It all comes down to understanding what’s happening inside your body and ensuring that you’re taking care of yourself properly. With all these, you can continue living life to its fullest!

Here are some effective solutions for menopause-related weight gain without compromising comfort or convenience:

Maintain a Balanced Diet

To keep weight in check, it’s important to eat a diet that’s rich in fruits, vegetables, whole grains, and lean protein sources such as chicken breast, fish and nuts/seeds. Make sure to also get enough calcium through dairy products or supplements if needed.

Drink Plenty of Water

Staying hydrated is crucial to maintaining a healthy weight. Aim to drink at least eight glasses of water per day, and avoid sugary drinks like soda and juice. Drinking water can also help to flush out toxins and keep your body functioning at its best.

Stress Management

Managing stress is essential to maintaining a healthy weight during menopause. Stress can trigger physiological changes that make weight loss more challenging, such as increased cortisol production and increased appetite. To combat stress, make sure to set aside time each day to relax and unwind.

Regular Exercise

Regular exercise is another effective way to control weight during menopause. Not only does it help burn extra calories and increase blood flow, but it also releases endorphins – known as “happy hormones” – which can improve mood. Aim for 30 minutes or more of moderate-intensity exercise, such as brisk walking, daily. Regular exercise can help you feel better overall!


Taking the top natural supplements that contain phytoestrogens helps combat the changes in your body. This will also prevent weight gain during menopause. These substances mimic estrogen’s effects on your body. It enables you to maintain healthy hormone levels so you don’t experience unwanted weight gain. 

Hormone Therapy

Hormone therapy can be a helpful solution for weight gain caused by hormonal imbalances during menopause. It can help to normalize hormone levels and restore proper metabolism function. The effects of hormone therapy may take some time to appear, but once they do, losing weight without feeling deprived will be more manageable. It’s important to consult with a healthcare professional to determine if hormone therapy is appropriate for you and to discuss any potential risks or side effects.


Menopause and weight gain are complicated issues. But if you feel like you’ve gained a little too much weight, don’t be discouraged! There are plenty of ways to deal with this problem and even prevent it in the future. 

Symptoms of menopause, such as weight gain, can be effectively controlled through a combination of lifestyle modifications, traditional treatments, and supplements tailored to meet the unique needs of women in this stage.

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