As women transition through perimenopause, menopause, and postmenopause, many notice shifts in their body, particularly around weight gain and how their metabolism reacts to food. These changes are frustrating but completely normal and understanding why they happen is key to managing them effectively.

Why Does Weight Gain Occur During Menopause?
One of the primary reasons weight gain is so common during menopause is due to hormonal changes. Estrogen levels begin to drop, particularly during perimenopause, which plays a vital role in regulating body fat distribution. Lower estrogen levels tend to lead to more fat storage around the abdomen, often referred to as “menopause belly.” While it’s often assumed that metabolism slows with age, studies have shown that hormone fluctuations can have a bigger impact than aging itself.
In addition, muscle mass decreases with age, which further slows metabolism. This means that even if your diet remains the same, your body will likely burn fewer calories. Stress, lack of sleep, and insulin resistance, which often increase during menopause, can also contribute to weight gain. If you’re finding it harder to maintain your usual weight and feel unsure about where to start, an individual Nutrition & Weight Management session might be the first step in managing these changes.
How To Spot Menopause Weight?
Some of the common symptoms related to poor nutrition and weight gain during menopause include:
• Increased abdominal fat: This is often due to lower estrogen levels causing fat redistribution.
• Slowed metabolism: Linked to both hormonal changes and muscle mass reduction.
• Food cravings: Particularly for sugar and carbohydrates, which can make it harder to stick to a balanced diet.
• Insulin resistance: Menopausal women may experience blood sugar spikes, leading to higher insulin levels and more fat storage.
• Bloating and digestive issues: Many women find that menopause affects their digestive health.
When Do These Symptoms Typically Appear?
These symptoms can begin as early as perimenopause when hormonal fluctuations start to take place. They often become more pronounced during menopause and can persist into postmenopause. Weight gain tends to be most challenging during the late perimenopausal stage as estrogen levels plummet, but managing nutrition and weight in the early stages can prevent longer-term problems.

How Can You Manage Your Weight and Nutrition During Menopause?
While the body undergoes many changes during menopause, there are steps you can take to support weight management and maintain a healthy diet. Here are some general strategies that can help:
1. Focus on Nutrient-Dense Foods
Prioritize whole foods rich in vitamins and minerals, such as fruits, vegetables, lean proteins, and healthy fats. These can help support your body during this time of change and reduce inflammation.
2. Incorporate Strength-Building Exercises
Cardio is excellent for heart health, but don’t forget strength training. Building muscle will help combat the natural loss of muscle mass and keep your metabolism active.
3. Watch Portion Sizes and Mindful Eating
Eating smaller, balanced meals throughout the day can help control blood sugar levels, prevent overeating, and reduce cravings.
4. Limit Sugar and Processed Foods
These can lead to insulin resistance and exacerbate weight gain. Focus on slow-release carbs like whole grains that help maintain stable energy levels.
5. Stay Hydrated
Hydration is often overlooked but is crucial for digestion, metabolism, and overall well-being.
It Can Affect Any Woman
Recently, there has been a surge in public awareness about perimenopause and menopause. High-profile celebrities like Davina McCall and Naomi Watts have openly shared their struggles with menopause, shedding light on the physical and emotional challenges that come with this life stage. Their advocacy has empowered more women to talk about their experiences, which helps reduce stigma.
The Importance of Self-Care and Seeking Support
It’s important to remember that weight management isn’t just about the numbers on a scale, it’s about feeling healthy, energised, and in control of your body. Every woman’s experience with menopause is unique, so it’s essential to find a nutrition and wellness plan that works for you.
If you’re feeling overwhelmed by weight gain or unsure where to start, consider booking a session to focus on your individual needs. At Womankind, we offer personalised Nutrition & Weight Management sessions designed to help you understand your body’s changes and create a tailored plan for your health.