If you've noticed changes in your weight during menopause, then you're not alone.
Many women* find that maintaining their usual weight becomes more challenging during perimenopause and menopause. You might notice weight gain around your middle or feel like your usual diet and exercise routine are no longer having the same effect.
While changing hormone levels play a role, factors such as age, muscle mass, general lifestyle and sleep quality can all influence your weight during this stage of life. The good news is, there are practical steps you can take to support a healthy weight and overall wellbeing during menopause – and we're here to help.
Menopause itself doesn't directly cause weight gain, but the hormonal changes associated with menopause can make it harder to lose weight and easier to gain it.
As oestrogen levels fall, your body might start storing fat differently. Many women notice a shift from storing weight around their hips and thighs to carrying more around the abdomen.
At the same time, natural age-related changes can also affect metabolism and muscle mass, both of which influence how your body uses energy.
Although weight changes are common during menopause, they aren't inevitable. Everyone's experience is different, and lifestyle factors still play an important role in maintaining a healthy weight. Making small, sustainable changes to your daily routine can have a positive impact on both your weight and your overall health.
Instead of trying to stick to extreme or restrictive diets, focus on building balanced, nutritious meals that you can maintain long term. Protein is especially important during menopause, as it helps support muscle maintenance and can help you feel fuller for longer.
Regular physical activity can support both your physical and emotional wellbeing during menopause. Varying your exercise in the forms of walking, swimming, cycling and strength training can help build and maintain muscle mass whilst also supporting a healthy metabolism.
Getting enough good quality sleep can help support energy levels, appetite regulation and overall wellbeing. Creating a consistent bedtime routine and limiting screen time before bed are examples of tiny habits that can improve your sleep quality.
Some women who are experiencing obesity or weight-related health concerns during menopause might be interested to know how medicated weight loss treatments could offer support.
Weight loss medicines are not menopause treatments. However, for certain people, they may be clinically appropriate and considered as part of a wider weight management programme alongside healthy eating and physical activity.
GLP-1 products increase insulin sensitivity, which helps control your blood sugar levels while helping you feel fuller for longer. These treatments also send signals to your brain that help curb cravings, which can, in turn, support weight loss.
Here at Well, we offer a professional weight management service tailored to individual patient needs. Once you start your consultation, we'll find out a bit more about you and your circumstances, helping us develop a plan that suits your personal goals. You'll also have regular check-ins throughout your journey to help track progress and monitor any changes or side effects.
Although weight gain might be the most noticeable symptom that you see, it's also important to understand the underlying health risks and the connection between menopause and heart health.
During menopause, fat is usually stored around the abdomen area, which is associated with a higher risk of health complications such as type 2 diabetes, high blood pressure, and heart disease.
Regular exercise, a nutritious diet, good-quality sleep and looking after your emotional wellbeing can all help support:
Although some people believe that using Hormone Replacement Therapy (HRT) can contribute to weight gain, there is no evidence to suggest that this is true. Many women notice weight changes during their 40s and 50s which often coincides with the time when they start HRT, which can lead to the misconception that HRT is the cause.
Some women actually find that HRT improves the common menopause symptoms and can make it easier to stay active and maintain a healthy lifestyle, however, everyone responds differently to treatment, and some might experience temporary bloating or fluid retention which is mistaken for weight gain.
