4 Unexpected Ways Menopause Can Cause Weight Gain

Julie Jarvis
Aug 11
4 min read

Weight gain is one of the most common and disappointing symptoms women going through the menopause experience, and one that I've struggled with myself. It can be unexpectedly challenging, especially as weight accumulates around the belly, abdomen and breasts, and everything we used to do to manage our weight no longer works. It's so frustrating!

The good news is that losing weight in menopause is possible, once you understand what's behind the weight gain, and you make the right lifestyle adjustments to nurture your body through this life stage.

This article explains four ways menopause can impact your body and contribute to weight gain, and what you can do to reverse it.

Weight Gain can be a disappointing symptom of Menopause

Liver Health

My generation of women who are going through the menopause transition have seen significant changes to how we live our lives - increases in stress levels, a shift from home cooked foods to processed and readymade foods, more external pollutants, increased use of medications, more sedentary lifestyles etc. These lifestyle changes can contribute to our liver becoming inflamed and less efficient at clearing toxins from the body, leading to weight gain, a term known as Non Alcoholic Fatty Liver Disease (NAFLD (Source: Non-alcoholic fatty liver disease (NAFLD) - NHS).

In addition, as we age, the volume of the liver can decrease by up to 40%, reducing the amount of toxins, including alcohol, and hormones it can eliminate from the body.

This can lead to increased fat storage, particularly around the abdomen.

To reverse NAFLD, you could make the following lifestyle changes:-

drinking warm water with a couple of slices of fresh lemon on rising
eat a diet that reduces inflammation - plenty of fresh fruit and vegetables, and minimal processed foods
reduce alcohol consumption to the recommended allowance of 14 alcohol units per week (or abstain altogether!)
drink approx 2litres of filtered water per day

Eat a diet rich in fruit and vegetables to reduce liver inflammation

Increased Stress Levels

Menopause is a time of life when stress levels can peak. For me, a combination of work stress, caring for teenagers and my ageing mum all combined to make a perfect stress storm!

Elevated stress triggers the release of cortisol, a hormone linked to weight gain, especially around the midsection. Many women may find themselves engaging in "stress eating," where comfort foods high in sugar and fat, together with the treat of a glass of wine become a coping mechanism.

Finding healthy outlets for stress management, such as yoga, meditation, simple breathing exercises, going for a walk, or having a relaxing bath can help you to cope better. Engaging in activities you enjoy can provide positive distractions and reduce the likelihood of turning to food for comfort.

Elevated cortisol levels in the evening can impact the production of melatonin, the sleep hormone, causing a knock on effect of sleep disturbances.

Sleep Disturbances

Many women report sleep disturbances during menopause, including insomnia and night sweats.

Poor sleep can significantly impact weight management. Insufficient rest leads to imbalances in hunger hormones, specifically ghrelin and leptin. Ghrelin increases appetite, while leptin signals fullness. When these hormones are disrupted, it can result in heightened cravings and overeating. In fact, research indicates that individuals who average less than 7 hours of sleep per night are significantly more likely to gain weight.

Prioritising a good night's sleep is essential for managing weight. Simple strategies such as maintaining a consistent sleep schedule and creating a relaxing bedtime routine can improve sleep quality and help regulate hunger hormones.

Try Legs Up the Wall Pose for 10 minutes before bed to active your parasympathetic nervous system (your rest and digest system), reduce blood pressure, relieve aching, tired legs and calm the mind.

Legs Up the Wall Post can help the body prepare for sleep

Reduced Activity Levels

As women get older, they may become less active due to factors like joint pain, fatigue from not sleeping, loss of body confidence due to weight gain, or busy schedules. Studies show that the age when most women give up exercise is in their 50s; the same time that hormonal and metabolic changes are impacting their health and wellbeing.

To combat this, it is vital to find enjoyable ways to stay active. Options such as yoga, Tai Chi, walking, dancing and swimming are great for this stage of life. Joining a group or fitness class can help you stay motivated, as well as give you an opportunity to socialise. Staying active as we age not only helps us to maintain a healthy weight but also enhances our overall well-being - mentally and physically.

Navigating the Transition

Menopause can be a challenging phase, and weight gain is just one of many changes women may face. Understanding the reasons behind this weight gain empowers you to take charge of your health.

By addressing hormonal shifts, metabolism, stress levels, sleep quality, and lifestyle habits, you can better navigate this transition.

We offer two programmes to support you through this important life stage.

MYMT™ Transform Me is for women who are also looking to lose weight. This fabulous programme teaches you how to sleep all night, reduce hot flushes, sore joints, low energy and manage a condition called oestrogen dominance, which may be the cause of your menopausal weight gain.

MyMT™ Circuit Breaker is designed for thinner or leaner women who are experiencing poor sleep, increased anxiety, palpitations, hot flushes, night sweats, low energy, sore joints and more.