The Menopause Weight Gain Mystery: A Nutritionist Breaks It Down

Weight gain in menopause might not be such a mystery—so many women experience it.

I often hear, “I’m eating the same, nothing’s changed, but I’m gaining weight.” And yes, that can absolutely happen.

Sometimes we’re eating more than we realize. Sometimes our metabolism slows, and we simply don’t need as much food. Calories matter—but so does what we eat. Food is more than just calories; it’s communication.

Many women notice weight changes during menopause and in the years leading up to it. As our bodies change with age, our nutrition often needs to evolve, too.

What changes physiologically in the menopause transition?

It’s tricky to separate how much of the metabolic shift is due to aging and how much is from the neuroendocrine changes of menopause.

With age, muscle mass and lean body mass naturally decline. On average, women lose 0.5% of muscle mass per year and gain 1.7% in fat mass. Plus, we develop “anabolic resistance”—it becomes harder to build muscle. That’s a big deal because muscle is your metabolic engine. It’s an organ of longevity. It strengthens bones, stabilizes blood sugar, and does so much more.

That’s why building muscle in menopause is crucial. Muscle is the single biggest factor influencing metabolism—not just the quantity, but the quality.

During the menopause transition, estrogen fluctuates, dips, and eventually drops post-menopause.

What’s the impact of this estrogen drop?

• You may notice a shift in fat storage, especially in the belly area (visceral fat), due to changes in hormone ratios.

• Estrogen helps suppress appetite, so when levels drop, you might feel hungrier. [Read more in my blog on PROTEIN—specifically the protein leverage hypothesis.]

• Your gut microbiome changes, with more “obesogenic” bacteria emerging. (Again—food isn’t just calories; it shapes your microbiome.)

• Estrogen is an anabolic hormone for women—it supports muscle mass.  We need other anabolic inputs (resistance training and protein).

• Non-exercise activity (all the little movements you do during the day) may decrease. Lower estrogen can impact mood, motivation, and the desire to move. Overall activity tends to drop.

• Inflammation increases, which can affect recovery from workouts and cause more water retention. (colorful foods to combat this)

• Insulin resistance rises, so your body doesn’t handle glucose as well. This contributes to more belly fat and weight changes.

Even though weight gain is common in menopause, it’s not inevitable. Yes, your body is changing—but you can make changes to support your metabolism.

Hormone therapy (MHT or HRT) hasn’t been shown to cause weight loss. It's a personal decision and can help with other symptoms, but ultimately, diet and lifestyle have the biggest impact on weight in menopause.

Key Takeaways

1. Your body is changing—this is real.

2. Metabolism slows in menopause.

3. You have the power to respond. Food and movement matter more than ever.

4. Start with self-compassion.

Start with Self-Compassion

Be kind to yourself. Your body is changing—and you still deserve love and care. A positive mindset will make this journey so much more enjoyable.

Ask yourself, “Why do I want to lose weight?”

Is it to feel stronger? Live longer? Wear a certain outfit? Love yourself more?

Whatever the reason, aim for that feeling now. Don’t wait. If you want to love yourself more, do loving things for yourself today. If you want to feel fitter, start resistance training. Take small steps.

Let your first step be an act of kindness toward yourself: Buy a new outfit. Get a bra that fits well. Go to the spa. Get a massage. Paint your toenails. Put on lotion. Wear your favorite jewelry. Get a haircut.

A client once told me that a simple haircut made her feel so good in her body that it became a turning point—it inspired her to do even more kind, supportive things for herself.

Key Strategies

The best diet for menopausal women is not a diet it is a lifestyle!  The best menopause diet is one that balances blood sugar, is full of color and has 25-35% of calories as protein.  Losing weight during menopause is attainable.  Layer your strategies one at a time.  Make it a lifestyle not a quick fix.  Healthy weight loss is one that does not occur in a straight line, it has ups and downs and learning along the way.

• Self-Care: Changing long-held habits is hard. Carve out 10 minutes a day just for you. Start small.

• Fiber: Increase your intake to 30+ grams per day. It reduces inflammation, keeps you regular, and boosts phytoestrogens (think flax, beans, lentils) to help with symptoms.

• Veggies: Fill half your plate with colorful vegetables and fruits. Your stomach is used to seeing a certain volume—fill it with color and nutrients.

• Protein: Aim for 90–120g per day, about 30–40g per meal. Protein helps counteract estrogen loss and stimulates muscle synthesis.

• Hydration: Drink 8 glasses of water per day.

• Build Muscle: Start resistance training 3x a week—even if it’s just with body weight or light weights. Just start.

• Intentional Movement: Walk or engage in cardio 3x a week. It all adds up.