Why are you gaining weight in menopause?

Many women find that their weight becomes harder to manage during perimenopause and menopause, even when their eating and exercise habits stay much the same, which can feel confusing, even upsetting. Putting on weight during menopause is often linked to hormonal changes, shifts in body composition, muscle loss, sleep disruption, and ageing-related changes in metabolism rather than a lack of willpower.

And this can have an impact on your health and wellbeing. A study on 112 Irish perimenopausal women has found that higher BMI, waist circumference, and body fat percentage are associated with greater menopause symptom severity, highlighting the significant physical changes many women experience during this stage of life.

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, and whether 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, most noticeably around the stomach and upper body area, according to the HSE. This is, in part, due to hormonal changes. However, ageing itself plays a part, too. Metabolism, muscle mass, and activity levels all shift as we age, playing a part.

Below, we break down all the reasons why menopause might cause weight gain.

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

Before menopause, women tend to store more fat around the hips and thighs. As oestrogen levels decline, the weight often shifts towards the waist and abdomen, which is why many women notice changes in their body shape.

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

Because muscle tissue burns more energy than fat tissue, losing muscle can reduce the number of calories your body naturally burns each day. This means maintaining your usual weight may require different habits than it did in your thirties or forties.

Disrupted sleep

Night sweats and sleep disturbances are common menopause symptoms. Poor sleep can lead to increased cravings and leave you feeling less motivated to be active the next day, which can result in 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?

Changes in body shape are a common experience during perimenopause and menopause. As oestrogen levels fall, fat is more likely to be stored around the abdomen rather than the hips and thighs.

Visceral fat, which sits deep within the abdomen around your internal organs, can increase during menopause. It’s important to be aware of it because carrying excess visceral fat is linked to a greater risk of conditions such as heart disease and type 2 diabetes.

“Menopause belly fat can appear even when your weight stays 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 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 almost 80% of Irish adults failing to meet the recommended daily fibre amount.

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

• Symptoms of menopause. (2026). HSE. [Accessed 5 October 2026]
• Association between body composition and perimenopausal symptom severity in Irish women. (2026). Post Reproductive Health. [Accessed 5 October 2026]
• Hormone replacement therapy has no effect on body weight and cannot prevent weight gain at menopause. (2000). Cochrane. [Accessed 5 October 2026]
• Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage. (2022). PMC. [Accessed 5 October 2026]
• Sustainable Eating. (2026). University College Dublin. [Accessed 5 October 2026]
• The reality of menopause and weight gain. (2026). Mayo Clinic. [Accessed 5 October 2026]
• Association between body composition and perimenopausal symptom severity in Irish women (2026). Post Reproductive Health [Accessed 5 October 2026]