Some people may experience weight gain before and during menopause. This may be due to factors like hormone changes, lower activity levels, and the general aging process.
Not everyone experiences weight changes around menopause. Everyone’s body is different, and your experience may vary greatly from the experiences of others.
If you’re concerned about weight gain, talk with a doctor to determine the best way to manage it.
A note on terminology
This article uses the following terms to describe the periods of a person’s life before, in, and around menopause:
- Premenopause: This refers to the time between puberty and the beginning of perimenopause.
- Perimenopause: Perimenopause means “around menopause.” It refers to the time when reproductive hormone levels begin to decline leading up to a person’s last menstrual period.
- Menopause: Menopause occurs when a person hasn’t had a menstrual period for
12 monthsTrusted Source . - Postmenopause: “Menopause” and “postmenopause” are often used interchangeably because they describe the same part of a person’s life — the time after 12 months without a menstrual period.
Learn more about these life phases.
The hormonal changes associated with perimenopause and menopause may affect a person’s body weight in a few ways.
Fat content and distribution
Hormone changes associated with menopause may affect how much fat the body stores and where it stores fat.
During perimenopause, progesterone levels decline slowly and steadily, while estrogen levels can fluctuate greatly.
In the early part of perimenopause, the ovaries often produce high amounts of estrogen. Later in perimenopause, when menstrual cycles become more irregular, the ovaries produce very little estrogen. They produce even less during menopause.
According to a 2022 research review, higher estrogen levels may promote fat gain. The review also notes that people in premenopause tend to store fat in their hips and thighs as subcutaneous fat (fat that sits below the skin).
Although it can be difficult to manage, this type of fat typically isn’t associated with the same health risks as visceral fat (fat that surrounds the body’s internal organs).
Learn more about these 2 types of belly fat.
During menopause, low estrogen levels promote fat storage in the abdominal area as visceral fat. Increased visceral fat may be associated with an increased risk of:
- insulin resistance
- type 2 diabetes
- heart disease
- other health problems
Some of these health issues,
Learn more about menopause and midsection weight gain.
Appetite changes
Hormone changes in perimenopause may also affect your appetite and calorie intake.
According to a 2019 research review, lower estrogen levels may affect your body’s ability to regulate hunger and could reduce your satiety signals, meaning you may not feel as full as you usually would after eating a full meal. This, in turn, could lead to additional eating and weight gain.
Learn more about how menopause may increase hunger.
Weight gain around menopause may also be the result of the general aging process rather than the associated hormonal changes.
As people age, several factors may contribute to weight gain, including:
- increased fat content
- reduced muscle mass
- lower activity levels
Together, these factors affect the body’s resting energy expenditure (REE). REE measures how many calories your body burns at rest. If your body is burning fewer calories, your weight may increase.
Physical activity levels often decline around menopause, which can contribute to reduced muscle mass and REE.
Symptoms like sleep disturbances and fatigue are also common during perimenopause and menopause. These symptoms may lead to lower activity levels and, in turn, weight gain.
If you’re concerned about weight management, it’s best to talk with a qualified healthcare professional to create a plan for your specific situation. In general, healthcare professionals may recommend:
- Eat a balanced diet: It may help to reduce the amount of carbohydrates you consume, try to eat more fiber, and limit added sugars and salt.
- Get regular physical activity: Moving around more may help you retain muscle mass and reduce fat content. If you have a condition like osteoporosis, be sure to ask your doctor about safe exercises to try.
- Rest and relax: Try to reduce your stress and get enough sleep.
- Manage any other health conditions you have: Effectively managing underlying conditions like heart disease and type 2 diabetes may also help you maintain a moderate weight.
Though people experiencing menopause symptoms often benefit from hormone replacement therapy (HRT), evidence to support its role in weight management is conflicting. If other strategies haven’t been effective for you, ask your doctor about HRT and other medications that may help.
Learn more about:
- managing weight gain around menopause
- what to eat and what to limit during menopause
- managing menopause-related insomnia and fatigue
Weight gain may occur around menopause for a variety of reasons, but not everyone’s experience is the same.
If you notice weight gain during perimenopause or menopause, it may help to eat a balanced diet, get regular physical activity, and get enough sleep. Your doctor may also be able to recommend additional strategies to maintain a moderate weight.
