Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
For many women, the road to menopause, known as perimenopause, begins sometime in their 40s. This transition usually spans about four years, during which the ovaries gradually reduce their production of oestrogen.
You’re considered post-menopausal once you’ve gone 12 consecutive months without a menstrual period, which typically happens between the ages of 46 and 52.
Symptoms that often accompany menopause include irregular or missed periods, hot flushes, tiredness, breast tenderness, night sweats, vaginal dryness, sleep problems, mood changes and a drop in libido.
While hormonal shifts during this stage can influence how fat is distributed in the body, they’re not the main reason for midlife weight gain. The real culprit tends to be ageing itself.
That said, putting on extra kilos isn’t unavoidable. But there are plenty of ways to keep your weight steady as you get older.
During menopause, the body’s changing hormone levels alter where fat tends to be stored. As oestrogen levels fall and the ratio of testosterone to oestrogen increases, the body starts redistributing fat. You might notice less around your hips and more around your midsection.
However, this redistribution doesn’t necessarily mean hormones are making you gain weight. It’s more about where the fat settles, not how much of it you have overall.
The gradual weight gain many experience around menopause has more to do with ageing than with hormonal changes.
As we grow older, our metabolism naturally slows. Muscle mass decreases, a process known as sarcopenia, and body fat tends to increase.
Since muscle burns more calories than fat, less muscle means fewer calories burned at rest. That makes it easier to gain weight even if your diet hasn’t changed.
Many people continue eating the same way they always have but don’t move as much. Aches, stiffness and fatigue can also reduce activity levels. If diet and exercise don’t adjust to these changes, weight gain becomes more likely.
And it’s not just women. Men experience this same age-related muscle loss and metabolic slowdown, too.
If you want to learn practical ways to boost your metabolism, check out our guide, How to Increase Metabolism After 40.
Because menopause changes how fat is distributed in the body and often leads to a larger waistline, it can also raise your risk of developing certain health conditions.
After menopause, the ovaries produce only small amounts of the hormones oestrogen and progesterone. Oestrogen plays an important role in keeping blood vessels relaxed and open, which helps maintain healthy cholesterol levels.
When oestrogen levels drop, LDL cholesterol, which is often called ‘bad’ cholesterol, can start to build up in the arteries, raising the risk of heart disease and stroke.
Lower oestrogen levels also lead to bone loss, which heightens the risk of osteoporosis and fractures later in life.
The good news is that weight gain with age isn’t inevitable. Here are some practical ways to help maintain your weight and support overall health during and after menopause.
Aim for daily activity that mixes up intensity and type. Try adding strength or resistance exercises at least twice a week to help preserve muscle mass.
Need help starting a routine? Our article Weight Loss for Female Beginners offers practical tips to begin safely and confidently.
Check your weight once a week at the same time and day. This helps you notice gradual trends rather than stressing over normal daily fluctuations.
Swap unhelpful habits for healthier ones. Instead of snacking while watching TV or scrolling on your phone, spend that time reading, walking or picking up a new hobby.
Eat without distractions and take your time. Also, consider using a teaspoon or chopsticks and take time to chew your food well. Eating more slowly can help you consume less by giving your body time to recognise fullness.
Blue light from screens interferes with your body’s ability to wind down for sleep. Try switching off devices after dusk. Poor sleep can affect decision-making and increase cravings for unhealthy foods.
When you crave sweets, choose foods naturally rich in sugar and healthy fats, like fruit, nuts, avocado or 100% nut butter. They boost the same feel-good chemicals without the crash of processed snacks. It’s fine to enjoy treats occasionally, but keep them to once a week.
Menopause itself doesn’t cause weight gain, but it can change how and where your body stores fat. The real driver is ageing, which slows metabolism and reduces muscle mass.
By staying active, eating mindfully, and building healthy daily habits, it’s entirely possible to manage your weight and protect your health through menopause and beyond.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.