The years leading up to menopause (the point 12 months after your last period) are called perimenopause, and you can find out more about what this means here and understand the signs and symptoms here. Hormone levels – particularly oestrogen and progesterone – start to fluctuate and eventually decline. This affects weight in a few key ways:
• Insulin resistance: Studies suggest that insulin resistance increases with the drop in oestrogen, meaning your metabolism can change gears at menopause leading to weight gain.
• Changes in fat distribution: Falling oestrogen encourages fat to be stored around the abdomen rather than hips and thighs. This is not just a cosmetic problem; it’s linked with higher risks of type 2 diabetes and cardiovascular disease.
• Loss of lean muscle: From our 30s onward, we naturally lose muscle mass. This speeds up during menopause, contributing further to a slower metabolism.
• Sleep disruption: Hot flushes, night sweats and mood changes can all impact sleep, which in turn affects appetite-regulating hormones (ghrelin and leptin), nudging you towards increased hunger and cravings.
What else is happening in midlife to cause weight gain?
Of course, not everything comes down to hormones. Midlife is a time of multiple pressures: work, caring for children or ageing parents, stress and less free time. When we team that with the fact that our evolutionary biology means we are geared up for communal living rather than the nuclear family, we find ourselves as mismatched to our modern environment as those odd socks that have been sitting on top of your washing machine for at least 6 months. Here are some of the additional factors that can tie into that midlife weight gain:
• Sedentary habits: Sitting for long hours at desks or in cars reduces energy expenditure.
• Stress and cortisol: Chronic stress raises cortisol and other hormones, which encourages fat storage around the middle.
• Social changes: Eating out more, drinking alcohol or comfort eating during busy, emotional times can all add up.
So, weight gain at this stage is rarely just about menopause, it’s a blend of hormonal, lifestyle and social factors.
Dietary strategies that can help
There’s no single ‘menopause diet’, and restrictive approaches often backfire. Instead, think about how food can support your changing physiology and keep you feeling energised.
1. Prioritise protein
Protein helps preserve muscle mass, supports metabolism and keeps you fuller for longer. Aim to include a source at each meal such as fish, chicken, eggs, beans, tofu or lentils. Midlife women may benefit from having 1.2-1.6g of protein per kilo of body weight every day to support healthy muscle mass and reduce the risk of insulin resistance.
Try these high-protein recipes:
10 muscle-building recipes
High protein breakfast recipes
High protein vegetarian recipes
2. Balance carbohydrates
Carbohydrates are not the enemy, but opting for whole grains (brown rice, oats, quinoa) over refined versions helps stabilise blood sugar, may reduce cravings and helps feed a healthy gut microbiome. Pairing carbs with protein or healthy fats further supports steady energy.
Try these whole grain recipes:
Quinoa recipes
Brown rice recipes
Healthy oat recipes
Top 21 healthiest grains
3. Eat more fibre
Fibre supports digestion, balances blood sugar and feeds beneficial gut bacteria. Women should aim for at least 30g per day; vegetables, pulses, fruit, nuts and seeds are excellent sources.
Give these high fibre recipes a go.
4. Choose healthy fats
Omega-3 fatty acids (from oily fish, flax, chia, walnuts) may help reduce inflammation and support brain health. Using extra virgin olive oil, and including nuts and seeds, can also be beneficial.
Here are some oily fish and omega 3 recipe ideas:
Trout recipes
Sardine recipes
Walnut recipes
Chia seed recipes
5. Watch portion sizes without restriction
Because metabolism may naturally slow, many women need slightly fewer calories than before, but this doesn’t mean strict calorie-counting. Paying attention to hunger cues, eating mindfully and reducing ultra-processed foods and sugary drinks can go a long way. We also have some useful ideas on ways to reduce your portion size that won’t leave you hungry.
Simple lifestyle approaches beyond food
Diet is just one piece of the puzzle. Other changes can make a big difference to how you feel during menopause.
Exercise for strength and balance
• Resistance training (weights, Pilates, bodyweight exercises) helps maintain muscle mass and bone density which is a top priority in menopause. As we’ve already seen, building muscle mass can help counter weight gain by increasing metabolism.
• Cardio (walking, running, cycling, swimming) supports heart health and insulin sensitivity.
• Flexibility and balance (yoga, tai chi) can improve wellbeing and reduce injury risk.
Find out more about how to work out at home, and how long it takes to build muscle.
Manage stress
Easier said than done, and there is a whole host of systemic reasons as to why women feel stressed at midlife, but know you are not alone. Meditation, time in nature, social connection or simply prioritising rest can help bring cortisol down, making it easier to maintain a healthy weight. Some foods might also help in the battle against stress.
Prioritise sleep
Aim for 7-9 hours. Good sleep hygiene – full spectrum light exposure in the mornings, regular bedtimes, cooler rooms, limiting screens in the evenings – can help counter menopause-related insomnia or night sweats.
Find out more about what you can eat to help you sleep, and supplements that might be worth trying.
Take up more space
So many women reach midlife and realise they’ve spent their whole lives shapeshifting to fit in to what’s been expected of them. If we look beyond the physiology to metaphor, weight gain during menopause can be interpreted as a message from our bodies telling us to take up more space after a lifetime of conforming. Now is the time to find your voice, get loud about the things that matter to you, be unashamedly too much, uncover your creative potential and go against the grain!
Consider supplements and/or HRT
Some supplements may help relieve symptoms of menopause and support metabolic health and weight management. Hormone replacement therapy can relieve many symptoms of menopause, including poor sleep and mood changes, which may indirectly support weight management, but note that HRT is a prescribed medication that should be managed by a prescriber experienced in managing menopause as there are risk factors to consider, as well as many different dosage guidelines and preparations best taken by different people. Neither supplements nor HRT are a replacement for the foundational approaches highlighted above.
The bottom line
Weight gain during menopause is common, but not inevitable. Some biological changes, like shifts in fat distribution and a tendency toward insulin resistance, are very common. But food, movement, rest and stress management all play important roles in shaping how our bodies adapt.
Rather than focusing on restriction, think about nourishment and strength: eating enough protein and fibre, moving in ways that feel good, and caring for your overall wellbeing. Weight is just one measure of health, what matters most is feeling energised, resilient and supported during this transition.
