Menopause weight gain: 10 practical ways to manage it

If your usual habits suddenly don’t seem to work as well, you’re not imagining it. Perimenopause and menopause can affect your body composition and where fat is stored, particularly around your middle. Ageing, muscle loss, sleep, stress, activity, medication, genetics, and what you eat can all play a part too.

If you’re searching for natural remedies for menopause weight gain, it helps to know that small, sustainable changes can support your weight, strength, energy, and long-term health.

Why can weight change during perimenopause?

Perimenopause or menopause weight gain  can be down to a few reasons. First, at perimenopause, the rollercoaster of oestrogen  – the highs and the lows – starts to affect our insulin resistance. This can also make us very tired which means we’re more likely to crave sugar and caffeine.

Secondly, menopause hits at a time when our stress levels tend to be super high as we’re often spinning lots of plates (work, family and so on) – which triggers an increase in the stress hormone cortisol which can also cause weight gain (and explains why this weight gain is often called the ‘the worry waist’).

The hunger hormone ghrelin also increases at perimenopause, so hunger and cravings increase too. Our sleep can also be affected during perimenopause (due to anxiety, hot flushes and night sweats as well as aches and pains) and a lack of sleep is also a stressor which means more cravings for stimulants the next day.

Finally, oestrogen dips trigger more insulin production to process sugar in our diet which subsequently means we put on more weight.

These hormonal roadblocks are often why we struggle to get rid of this bulge however much calorie restriction or cardio we do.

Does HRT cause weight gain?

There’s little evidence that most types of HRT cause weight gain. Weight changes often happen around the same time that women start HRT, which can make the two seem connected.

HRT isn’t a weight-loss treatment. However, if it improves symptoms such as hot flushes, poor sleep, joint pain, or low mood, you may find it easier to be active and look after yourself. Speak to your healthcare professional if you notice a significant change after starting or changing treatment.

10 natural ways to manage menopause weight gain

1. Build meals around plants and fibre

Vegetables, fruit, beans, lentils, whole grains, nuts, and seeds provide fibre and a wide range of nutrients. Variety matters, but there’s no need to reach a particular number of different plants every week.

If your current diet is fairly low in fibre, increase it gradually and drink plenty of water to reduce the chance of bloating.

2. Eat more protein

Protein (meat, fish, eggs and pulses, etc.) gives us a drip feed of energy and helps us to feel satisfied. Eating refined carbs (like bread, rice, cakes, pasta, etc.) is like pouring petrol onto the energy fire – the flames burn super bright and then get much smaller … cue more cravings for carbs. Protein, however, is like putting coal onto a fire – the flames burn for longer and kick out more heat. This helps to ‘crowd out’ those cravings.

For breakfast try high protein granola with organic soya or coconut yogurt, berries and ground linseed; for lunch Shakshuka (baked Turkish eggs), kedgeree, avocado with grilled mushrooms, tomatoes and scrambled tofu are all great options.

3. Choose unsaturated fats

Olive oil, avocado, nuts, seeds, and oily fish provide unsaturated fats and can be part of a heart-healthy diet. They’re still energy-dense, so portions matter if weight loss is your aim.

Try replacing foods high in saturated fat, such as pastries, processed meats, and some fried foods, rather than simply adding more fat to your existing diet.

4. Start the day with hot water and lemon

You may think that having a cup of tea or coffee first thing in the morning is a great way to kickstart your system but actually caffeine can lead to weight gain because of the way it affects our blood sugar balance. It creates a high (it mobilises stored glucose from the liver) and then creates a low (that shaky, faint feeling or hanger (hungry and angry – that need to eat NOW) we can sometimes get). Lows in blood sugar create a strong need to refuel with more caffeine and refined carbs. So switch to the natural zing of lemon instead. Let a slice of lemon steep for a few minutes before drinking. And stay away from the sugar!

5. Save caffeine for breakfast

If you really can’t give up your coffee fix, stick to one and have it first thing. Having it with food will also reduce it’s effect on your blood sugar.

6. Make eating healthily easy

A little preparation can make a big difference when you’re busy or tired. Cook an extra portion for lunch, keep simple protein and fibre-rich snacks available, and build a short list of meals that you can make without much thought.

It doesn’t have to mean hours of meal preparation every Sunday.

7. Try intermittent fasting

You’ve probably heard all the buzz about this – and that’s because it works. Fasting overnight for 12-14 hours is really important for the digestive system to help normalise blood sugar and give everything a rest. It is also great for weight loss too and insulin sensitivity. The other advantage is that it can stop you from eating late at night, a habit which can lead to weight gain.

8. Increase your phytoestrogens to help with hormonal rollercoasters

Dips in oestrogen can lead to sleep disturbance (anxiety, hot flushes, aches and pains) which increases our stress load and cravings for caffeine and carbs. Phytoestrogens help top up our oestrogens in a very weak form to help support insulin sensitivity and other metabolic changes. You can find them in soya-based foods such as tofu, tempeh, miso, edamame beans and soya yogurt (stay away from high sugar ones) as well as ground linseed, broccoli, cabbage, sprouts, cauliflower, alfalfa, fennel, sage, red clover tea.

9. Add strength work and keep moving

Resistance exercise helps maintain muscle, strength, and bone health. This might include weights, resistance bands, body-weight exercises, gardening, or carrying shopping.

UK guidance recommends muscle-strengthening activity on at least two days a week, alongside around 150 minutes of moderate activity. That can include brisk walking, cycling, dancing, or swimming. You don’t need to exercise first thing in the morning – the best time is the one that works for you.

10. A little of what you fancy – because life’s too short!

Be mindful with every mouthful and really enjoy it.

Can you stop menopause weight gain?

You can’t control every hormonal or age-related change, but you can support your health through regular movement, strength work, balanced meals, good sleep, and appropriate medical care.

Try measuring progress in more than kilograms. Your waist measurement, strength, energy, sleep, blood pressure, cholesterol, and blood glucose can all provide useful information.

Speak to your GP or menopause specialist if your weight changes suddenly or without an obvious explanation, or if you also have symptoms such as extreme tiredness, swelling, excessive thirst, or feeling unusually hot or cold. They can consider medication, thyroid problems, diabetes, and other possible causes.

Your body may be changing, but the answer isn’t to punish it. Small changes that you can live with will usually take you further than a strict plan you can’t sustain.