Why are you gaining weight in menopause?

We understand how frustrating, confusing, and upsetting it can be when your body feels different, especially if the habits that used to keep your weight steady no longer seem to work.

In fact, in a survey we commissioned, 36.4% of women noticed changes in their body shape during or around menopause. Putting on weight is one of the most common menopause symptoms, and it comes down to hormonal and metabolic changes rather than a lack of willpower.

In this guide, we'll look at why weight gain in menopause happens, why fat tends to move to your midsection, and what can help, whether or not weight loss is something you want to pursue.

Key points

• Weight gain in menopause is common and largely driven by falling oestrogen, muscle loss, and a slower metabolic rate.
• Fat tends to redistribute towards the abdomen (tummy), which can change your shape even if the scales barely move.
• Making small, sustainable changes to your food, movement, and sleep are more effective than things like crash diets.

Does menopause cause weight gain?

Yes, for many women, menopause can cause weight gain. Interestingly, weight gain is one of the most common experiences of perimenopause and menopause, affecting at least 50% of women, according to the British Menopause Society.

The NHS also lists weight gain as a symptom, noting that it often happens around the stomach and upper body.

Ageing plays a part, too. Metabolism, muscle mass, and activity levels all shift as we age, regardless of hormones.

Why does menopause cause weight gain?

There isn't a single cause of menopause-related weight gain. Several changes tend to happen at once, and they build on one another. Let’s discuss why in more detail below.

Falling oestrogen levels

Oestrogen affects where your body stores fat. As these levels fall, fat is more likely to be stored around your middle rather than the hips and thighs.

Loss of muscle mass

Your lean muscle naturally decreases with age, while fat increases. Muscle burns energy even at rest, so losing it means your body uses fewer calories day-to-day.

A slower metabolic rate

As your lean muscle mass reduces, your metabolic rate slows down with it. Nothing about your eating habits needs to change for this to affect your weight, which is often why it feels so unfair.

Disrupted sleep

Night sweats and broken sleep are common menopause symptoms. When you don't get enough sleep, you’re more likely to snack, take in additional calories, and move less. Consistently following these unhealthy habits can cause weight gain.

Stress and mood changes

At the age you are when you reach menopause, you’re likely to be overloaded with pressures from work, family life, and caring for others.

When you’re under long-term stress like this, your body produces more cortisol, a hormone that encourages fat to be stored around the middle and can increase cravings for sugary, higher-fat foods.

Why does your body shape change during menopause?

Body shape was the change women noticed most in our survey, with 36.4% reporting a difference in their shape during or around menopause. The reason for this comes down to where fat is stored. As oestrogen falls, visceral fat, which sits deeper in the tummy around your organs, rises from around 5-8% of total body weight to 10-15%. This can be particularly worrying, as too much visceral fat is linked to a higher risk of heart disease and type 2 diabetes.

“Menopause belly fat can appear even when your weight stays fairly steady. Your body composition is changing underneath, so clothes fit differently, and your outline may look different in the mirror. While no body shape is better or more desirable than another, how much visceral fat you have matters. Too much is linked to a greater risk of health problems, like heart disease and type 2 diabetes.”

Ayesha BashirPrescribing Pharmacist

How to lose weight in menopause

Not everyone who gains weight during menopause wants to lose it, and that's completely fine! Many women feel healthy and comfortable with their bodies as they are, and choose to focus instead on things like symptom relief, energy, and wellbeing.

But if you do want to lose weight, whether to feel better in yourself or to manage a health condition, we've included some helpful tips below.

Here at myBMI, we can help you create the best weight loss programme for you and build something you can stick with.

Eat in a way that supports your health

Aim for balance over restriction. Crash dieting can leave you short on essential vitamins and minerals your body needs to function properly. Fill roughly half of your plate with vegetables, fruit, or salad; a quarter with protein, and a quarter with carbohydrates.

Making room for protein helps you to retain muscle, while fibre helps you feel full and supports digestion. Shockingly, most of us fall short here, with only 4% of UK adults meeting the recommended 30g of fibre a day.

Find movement that works for you

The most valuable thing you can do for your body in menopause is to protect your muscles. Strength training is the best way to do this, whether that's weights, resistance bands, or bodyweight moves like squats and press-ups.

Holding on to lean muscle supports your metabolic rate, and the same weight-bearing movement also keeps your bones strong at a time when falling oestrogen makes them more fragile.

That doesn't mean you have to go to the gym. Walking, swimming, or dancing all count!

Don't overlook sleep and your wider wellbeing

Looking after your sleep and wellbeing can make managing your weight feel easier. When you're well-rested, you have the energy to maintain the healthy habits you're building.

Small changes can help you rest better and feel more like yourself:

• keeping a regular bedtime and wake-up time
• keeping your bedroom cool, which may help if night sweats wake you up
• cutting down on caffeine and alcohol in the evening
• making time for things that help you unwind, like a walk, reading, or seeing friends

If night sweats or other menopause symptoms are keeping you up, speak to your GP about treatment options.

When should you speak to your GP?

You should see your GP if:

• your symptoms are affecting your daily life
• you've gained weight quickly or unexpectedly
• you'd like to talk about hormone replacement therapy (HRT) or other treatment options for your symptoms
• you're worried about your heart health, bone health, or blood sugar

You don't have to fight against your changing body

Menopause can change how your body stores fat, how much muscle you have, and how well you sleep. Any weight gain that comes from these changes is common, and it isn't your fault.

If you'd like help with weight loss, our clinicians can check whether treatment is right for you, alongside the healthy changes you're already making.

We're here to support you every step of the way.

Sources

• Menopause: Nutrition and Weight Gain. (2026). British Menopause Society. [Accessed 29th September 2026].
• Hormone replacement therapy has no effect on body weight and cannot prevent weight gain at menopause. (2000). Cochrane. [Accessed 29th September 2026].
• Symptoms of Menopause and Perimenopause. (2026). NHS. [Accessed 29th September 2026].
• Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage. (2022). PMC. [Accessed 29th September 2026].
• UK still failing to meet basic dietary guidelines. (2025). Food Foundation. [Accessed 29th September 2026].
• The reality of menopause and weight gain. (2026). Mayo Clinic. [Accessed 29th September 2026].