Why does weight change at menopause?
During menopause, your body's oestrogen levels decline, which can cause a shift in where you store fat — often moving from the hips and thighs to the abdomen. This central fat distribution is associated with an increased risk of heart disease and diabetes.
Metabolic changes also mean your body may need fewer calories, and loss of muscle mass (if you're not doing strength training) can slow your metabolism further.
What helps
Strength training is one of the most effective things you can do. Building muscle mass boosts your metabolism and helps offset the changes. Aim for resistance exercises 2–3 times per week, alongside cardiovascular activity.
A diet focused on whole foods, lean protein, and plenty of vegetables — rather than restrictive diets — supports both weight management and overall health during menopause.
When to speak with a GP
If you're experiencing rapid weight gain, or if weight changes are accompanied by other symptoms, it's worth seeing a GP. Thyroid issues, insulin resistance, and other conditions can also cause weight changes and are worth ruling out.
MHT is not a weight-loss treatment, but for some women, managing the hormonal changes of menopause can make it easier to maintain a healthy lifestyle.
Related condition
Menopause & perimenopause →References & sources
- 1.Menopause — Jean Hailes for Women's Health
- 2.Menopause — Better Health Channel
- 3.Hormone replacement therapy — healthdirect
- 4.Post-menopause — healthdirect
- 5.Menopause health info — Australasian Menopause Society
This content is general information and not a substitute for individual medical advice. Please consult a GP for your personal situation.
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