How do I manage menopause weight gain?

Bottom lineManage menopause weight gain - common around the middle due to hormonal changes and age-related muscle loss - with strength training to maintain muscle and metabolism, regular cardio, a diet of vegetables, whole grains, lean protein, and healthy fats with fewer calories and less sugar and alcohol, plus good sleep and stress management; a dietitian can tailor a plan and a clinician can rule out other causes like thyroid problems.

Many people gain weight - often around the middle - during and after menopause. This is driven by hormonal changes, a natural loss of muscle and slower metabolism with age, and lifestyle factors. It's manageable with a steady, realistic approach.

Move more, build muscle

• Strength training is key - it builds muscle that keeps your metabolism up and protects your bones
• Add regular cardio and stay active day to day
• Aim for consistency rather than intensity

Eat for this stage

• Focus on vegetables, fruit, whole grains, lean protein, and healthy fats
• Be mindful that you likely need fewer calories than when younger
• Limit refined carbs, sugary foods, and alcohol
• Get enough protein to support muscle, and calcium and vitamin D for bones

Support the bigger picture

• Prioritize sleep, since poor sleep affects appetite and weight
• Manage stress, which influences cravings and fat storage
• Be patient and kind to yourself - gradual change is sustainable change

When to get support

A dietitian can tailor a plan, and a clinician can check for other causes (like thyroid issues) and discuss whether symptoms like sleep or hot flashes - which affect weight - need treatment.

Femora helps you track habits and symptoms through menopause so you can see what supports a healthy weight.