If you’ve found yourself staring in horror at a pair of jeans that definitely fit last month, or wondering why your stomach now seems to have its own postcode… welcome. You’re not alone. Let’s talk weight gain during menopause, why it happens, and what on earth we can do about it (without banning carbs or joy).
Because honestly? If one more person tells me to “just try Pilates,” I might cry into a family-sized packet of crisps. Which, coincidentally, used to be a single serving before my hormones rebelled.
So… Is This Weight Gain Really Menopause’s Fault?
Short answer: Yes. And no. It’s complicated.
Longer answer: Menopause brings a hormonal cocktail that can absolutely mess with your metabolism, your hunger levels, your fat distribution, and your energy. Estrogen drops off. Cortisol (the stress hormone) often ramps up. And suddenly, your body starts storing fat around your belly like it’s prepping for a harsh winter on the tundra.
You didn’t do anything wrong.
You’re not lazy. You’re not greedy. You’re not “letting yourself go.” Your body is shifting gears, whether you like it or not.
Why Is It Always the Belly?
Ugh, yes. That stubborn menopause belly fat. It used to be that if you put on a few pounds, it would spread out evenly. But now? It’s like your hips and bum have moved out, and your belly said, “Sure, I’ll take all of it.”
This is because when estrogen dips, your body tends to store fat viscerally (that means around the internal organs) rather than on the hips and thighs like it might have before. This kind of fat is trickier to shift and has more impact on health, so while it’s frustrating aesthetically, it’s also something to be mindful of.
What Else Is Going On?
Let’s get real about what your body might be juggling:
- Slower Metabolism: Yes, it genuinely slows down in your 40s and 50s. You might burn 200–400 fewer calories per day just by existing.
- Muscle Loss: We start to lose muscle mass as we age, and muscle is what helps us burn more calories at rest.
- Sleep Issues: Poor sleep (thanks, hot flushes and insomnia) increases hunger hormones and lowers the ones that make you feel full.
- Stress and Cortisol: Chronic stress leads to raised cortisol, which tells your body to store more fat, especially around the middle.
- Less Movement: Whether it’s due to fatigue, joint pain, or when you’re juggling more than a dodgy washing line, we often move less than we used to.
What Can You Do About It?
(Without resorting to kale smoothies and shame)
Let’s focus on kindness, consistency, and real life.
1. Ditch the Diet Culture Nonsense
You do not need to cut out entire food groups or punish yourself with joyless, restrictive eating. That approach backfires for most of us. Think balanced, satisfying meals: protein, fibre, good fats, lots of colour, and yes, the occasional biscuit if your soul needs it.
2. Lift Stuff. Seriously.
Strength training is your new BFF. Lifting weights (or even using resistance bands, doing squats or yoga) helps rebuild muscle, boost metabolism, and reduce belly fat. And no, you won’t look bulky. You’ll look and feel strong.
3. Move More – But Joyfully
Walking is brilliant. Dancing in the kitchen? Even better. Think of movement as medicine, not punishment. Anything that gets your blood pumping and your mood lifting counts. Even gardening or power-hoovering.
4. Get Your Sleep in Order
Easier said than done, I know. But improving sleep helps your body regulate weight and hunger better. Aim for a calming bedtime routine, fewer late-night scrolls, and a fan on standby.
5. Eat More Protein
Protein helps keep you fuller for longer and supports muscle maintenance. Add a bit to each meal: Greek yoghurt, eggs, tofu, chicken, beans. Your 20-year-old self might have survived on toast and coffee, but she didn’t have your hormone situation.
6. Watch the Wine & Sugar
I’m not saying never have them. But excess sugar and alcohol can wreak havoc with your blood sugar, mood, and waistline. If wine is your nightly unwind, try cutting back a little and see if it helps.
7. Check in with Your Doctor
If you’re gaining weight fast and nothing makes sense, it’s worth getting your thyroid checked. Also, HRT might help not just with symptoms like hot flushes but with belly weight, mood and energy too.
Personal Note from Me to You
I remember one morning when I sat on the edge of the bed, clutching the waistband of my jeans like they were an instrument of personal betrayal. I hadn’t changed anything. But my body had, behind my back, while I was busy living my life.
I felt angry, embarrassed, and tired of it all. Then I stood up, made a proper breakfast, took a walk, and promised myself to stop bullying my body for something it’s just trying to get through.
I’m not chasing skinny. I’m chasing strong, balanced, and well.
Coming Up Next…
We’re talking hot flushes next time. Why they sneak up like a menopausal ninja, how to keep your cool when your body is boiling from the inside, and all the weird, wonderful ways to survive them in public without stripping off entirely.
Got a menopause belly story, solution, or moment of fashion frustration? Share it over at Facebook – Mylifeandstyleover40. We’re all in this together. And remember – your worth has zero to do with the waistband of your trousers.
Take care, stay safe.
Becks Xo
My life and style over 40 