This is why menopause is making you gain weight (and what you can do)
According to experts, anywhere between 40 and 60% of women gain weight during menopause. But why? And what can we do about it? Here, experts give their opinions…
You’re eating too many carbs
Dr Jan Toledano at the London Hormone Clinic is a menopause expert. She says: ‘It’s not about calories. It’s about carbs. During perimenopause, oestrogen levels fluctuate – and can be very high and very low. When levels are high, the body holds onto fluid and fat. People often notice PMS-like symptoms and cravings. When oestrogen is low, the body’s metabolism stalls. At the same time, there are zero or low levels of progesterone. This hormone helps metabolise fat stores and is a diuretic, so it balances any fluid retention – without this balancing effect, there is fluid retention, cravings and weight gain.
When menopause arrives, all hormones are low. Low oestrogen causes insulin resistance, where the body does not respond efficiently to the insulin message. This causes midline weight gain as unused blood glucose is stored in cells. This type of weight gain drives many chronic diseases, such as diabetes, heart disease and cancers. Too many carbohydrates, even healthy ones, cause high blood sugars, causing the pancreas to make more insulin in an attempt to lower blood sugars. As this is no longer a seamless process, the extra blood sugar that is not used is laid down as visceral fat.
Examples of carbohydrates that are healthy but should be restricted are most fruits, including bananas, porridge, granola, bread and root vegetables.’
You’re stressed and anxious
‘Psychologically, menopause can be a time of increased stress, anxiety, and emotional upheaval, all of which can contribute to weight gain,’ says Shelly Dar, the founder of Mindspa Therapy. ‘For many women, this period is accompanied by a sense of loss, whether it’s the end of fertility, shifts in self-image, or the changes to their physical body. These feelings can trigger emotional eating as a coping mechanism. Anxiety, depression, and sleep disruptions that often accompany menopause can also make it harder for women to regulate their eating habits and make healthy choices.’
Shelly says that far too often we only focus on the physical changes we can make during menopause, ignoring that mental health is equally important.
‘Supporting mental health during menopause requires an accountable and holistic approach,’ she says. ‘Cognitive-behavioural strategies, mindfulness, and stress-management techniques can help reduce anxiety and emotional eating. Regular exercise, particularly activities like yoga or walking, can help improve mood and boost metabolism, counteracting some of the physical effects of menopause. Women should also focus on balanced nutrition with foods rich in fibre, protein, and healthy fats to support hormonal balance and satiety. Additionally, seeking professional support, whether through therapy, hypnotherapy, or counselling, can help address underlying emotional issues and create sustainable, healthier eating patterns.’
You’re taking the wrong supplements
Dr Kultar Garcha is a GP and the Global Medical Director at Flow Neuroscience.
He says: ‘Weight gain has various factors: some due to hormonal changes, others due to ageing and lifestyle shifts. Think of menopause acting as an “accelerator” to some of the natural ageing changes.’
He says that while some supplements can be useful, we need to be cautious of others. ‘Have caution regarding Phytoestrogens (e.g. soy, red clover). They have shown inconsistent results in reducing hot flushes and may pose a theoretical risk in women with oestrogen-sensitive cancers. Black cohosh and St John’s wort have been studied but raise concerns around liver toxicity and drug interactions. Organisations such as NICE and BMS advise caution and stress the need for regulatory oversight when recommending such products.’
Instead, he says other safer options are available. ‘Marine collagen peptides have shown possible benefits for skin, hair, and hydration in small RCTs, although evidence remains limited. Omega-3 fatty acids may offer modest support for mood symptoms and inflammation, though findings are not consistent across all studies.
Magnesium and B-vitamins are commonly used, though data specific to menopause is sparse. Overall, the quality of evidence for most over-the-counter supplements remains low, and benefits – when present – are often modest and vary significantly between individuals.’
You’re exercising, but not weight-bearing
Dr Mohammed Najjar, Chief Medical Officer of Jorga Healthcare Group says strength training is key during menopause. ‘Weight gain during perimenopause and menopause can be caused by a number of factors, most of which are due to the hormonal changes that occur during this time,’ he explains. ‘A decrease in estrogen and progesterone can lead to metabolic changes, such as a lower metabolic rate and an increased accumulation of fat. Hormonal changes can also impact the gut microbiome which can result in weight gain, as can lifestyle factors such as poor or disturbed sleep and changes in physical activity levels which can alter eating habits and also calories burned during the day.’
So what should you do? He says: ‘Exercise is important to address the weight gain that many women experience during menopause and perimenopause. It not only burns calories but can also help to address the metabolic slowdown and muscle loss. It’s good to do regular physical activity that combines both cardio and strength training, as strength training is particularly important to support bone health and address the loss of bone density that many women experience during this time.’
You’re not getting the right nutrition
Dr Jan Toledano says: ‘Protein and good fats should make up the bulk of the diet and women should focus on whole foods. It’s not about restriction; it’s more about adding in nutrient-dense foods and about eating a wide variety of foods. It’s also about breaking ingrained habits that may have served you as a younger woman, but don’t now. A low-carb diet can be difficult for vegans because proteins often come from high-carbohydrate food, but it can be done.
Breakfast is a key meal, and although fruits and oats (porridge, for example) are seemingly healthy, they aren’t low in carbs and cause glucose spikes, which can leave you feeling fatigued, bloated and craving mid-morning snacks. Better to eat savoury breakfasts which include eggs, Greek yogurt, fibrous vegetables and nuts and seeds. If vegan, add in seeds, spinach, avocado and mushrooms. Women over 60 need to ensure they eat a higher protein constituent in their diets.’
You have visceral fat
Visceral fat is a type of body fat that lies deep within the abdominal cavity, surrounding vital organs such as the liver, pancreas, and intestines. An excess of this ‘hidden fat’ can lead to increased chances of heart disease, diabetes, and other metabolic disorders – as well as weight gain.
Dr Kultar Garcha says: ‘The metabolism slows down with age, meaning your body needs fewer calories to maintain the same weight. Increased risk of insulin resistance and inflammation can contribute to fat gain around the liver and abdomen, and raise the risk of conditions like fatty liver disease and cardiovascular disease.
There is consistent evidence that energy requirements decline with age, including during the menopause transition. This is primarily due to reduced muscle mass, which lowers resting metabolic rate, lower overall physical activity levels and changes in metabolic efficiency and hormonal profiles: research suggests that caloric needs fall by approximately 10–15% during midlife. However, the degree of reduction required varies depending on individual factors such as body size, muscle mass, activity levels, and baseline energy intake.’
Dr Garcha recommends more protein and nutrient-dense foods: ‘Aim for a higher protein intake (1.1–1.7g/kg body weight) to preserve lean mass as well as energy moderation, tailored to individual needs rather than prescriptive restriction. Dietary patterns that are nutrient-dense, low in ultra-processed foods, and supportive of satiety and metabolic function.
‘While some research has suggested benefits from certain dietary patterns (e.g. lower-carbohydrate or plant-based approaches), there is no single diet that is universally recommended. Dietary advice should be individualised and sustainable, and broader lifestyle factors such as activity levels and sleep quality are equally important.’
How to burn fat...fast
Mark Harris, a Fitness Expert at Mirafit. Mark is a qualified personal trainer and runs Health Shed in Lincolnshire. He says, ‘People can avoid the gym rush and work on their physique from the comfort of their homes with effective exercises that can burn fat with ease. Let’s take a look in further detail.’
Burpees
‘Firstly, burpees are a high-intensity workout that can be completed at home without the need for any equipment. This exercise works multiple parts of the body at once, focusing on our core, chest, legs, arms and shoulders, helping burn calories and shed fat in these areas quickly.
‘They’re also incredibly easy to complete. To do a successful burpee, start standing upright before dropping into a squat, then into a plank before returning to the squat position and jumping back up. This can be repeated for as many reps as required and is an incredibly effective way of burning fat for menopausal women.
Jump Squats
‘Jump squats are a great addition to any at-home workout plan that’s prioritising burning fat. The added movement provides more intensity, increasing heart rate and speeding up the process of burning calories. This exercise can be completed in any space that has adequate room, with no equipment necessary, making it an incredibly accessible workout routine.
‘Completing a jump squat is simple, stand with feet shoulder-width apart and keep the back as straight as possible. Then, slowly lower into the squat position before exploding back up with pace, jumping as high as possible by pushing from the heels.
Mountain Climbers
‘Next, mountain climbers are another exercise that has numerous benefits, including helping to burn calories and shed fat. This workout is also great for improving strength, particularly in the core and arms, while also improving balance and coordination. It’s a quick and easy way of adding cardio into daily routines, boosting general well-being.
‘To complete a mountain climber, begin in the plank position and take turns driving knees towards the chest. I suggest aiming to complete the exercise fairly quickly while also protecting against needless strains and muscle pulls by stretching before and afterwards.
Russian Twists
‘Russian twists are a go-to exercise for strength training, but they’re also extremely useful for targeting fat and burning calories. While they can be completed without any equipment, weights may be added to provide further intensity. This workout can also help people improve their posture and balance, highlighting its importance.
‘To complete a Russian twist, first, sit on the ground in an upright position with feet slightly off the floor. Then, rotate the torso from side to side. It’s really that simple. I recommend aiming for around 10-15 reps on each side or around one minute of continuous twisting!
Bicycle Crunches
‘Lastly, bicycle crunches are a wonderful workout that helps tone the belly and burn fat. By targeting the abs, this exercise can help people reduce weight and improve their physique, giving their figures a much healthier appearance. Aside from weight loss, bicycle crunches are great for improving flexibility and stability while also strengthening the core.
‘A bicycle crunch is completed by first lying down on the back. Then, lift the legs and put hands behind the back of the head, bring the legs closer to the face, touching each leg with the elbow and repeating as much as necessary.’
Photos: Getty
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