Gaining weight during perimenopause or menopause? Discover why it happens, what it means for your health, and how small changes can make a big difference.
As if hot flashes and sleep issues weren’t enough, many women notice something else happening around midlife: their body starts changing in ways that feel unfamiliar. One of the biggest changes? Weight.
It can feel frustrating. Confusing. Even unfair. But let’s take a closer look.
What’s really going on?
As we age, our body composition changes—regardless of menopause. We tend to lose lean muscle and gain fat. Even if your weight doesn’t change much, your shape often does.
And yes, menopause adds fuel to the fire. Estrogen levels drop, which shifts fat storage from hips and thighs to the abdomen—especially visceral fat, which wraps around internal organs and raises the risk of heart disease and diabetes.
Plus, hot flashes can disrupt sleep, and mood changes can mess with our motivation to move or eat well. It’s all connected.
Why it matters
Weight gain during perimenopause and beyond isn’t just about how your jeans fit.
Higher body fat is linked to:
- Heart disease
- Type 2 diabetes
- Hypertension
- Certain cancers
- Osteoarthritis
- Increased frequency/severity of hot flashes
But here’s the good news: small changes make a difference.
Losing even 3% of your body weight can improve cholesterol and lower your risk of diabetes. A 5–10% weight loss? That can bring even greater health benefits, like reduced pain, better liver function, and improved quality of life.
A better approach: realistic, supported, and kind
This is not about crash diets or punishing workouts. It’s about creating sustainable habits that work with your new body, not against it.
Menopause is actually a great time to reset.If you’re struggling, you’re not alone—and you don’t have to do it all by yourself. Healthcare professionals can help create a plan that works for you.
