Weight during menopause: what changes and what helps
Same habits, but the scale shows more and your waist is getting rounder? Metabolism changes noticeably during menopause. Why that happens and what really counts now.
- menopause
- hormones
- everyday
In short
As oestrogen falls, fat tends to shift to the abdomen, muscle is lost more easily and sleep often becomes more restless. All of this affects weight, even if you're doing nothing differently.
What helps most now is strength training, enough protein, good sleep and patience with yourself.
What happens in the body
During menopause the ovaries gradually wind down hormone production. Falling oestrogen means fat is stored less on the hips and thighs and more around the abdomen.
At the same time, muscle mass declines with age unless it's actively maintained. Less muscle means lower energy use at rest. Hot flushes and night sweats disrupt sleep, and poor sleep often brings more cravings for energy-dense food.
What helps now
- Strength training two to three times a week, to keep muscle and strengthen bones
- Spread protein across meals, e.g. pulses, dairy, eggs, fish
- Plenty of vegetables and fibre for fullness and digestion
- Cut back on alcohol, which worsens hot flushes and disrupts sleep
- Take sleep seriously: cool bedroom, regular times, screens off
- Keep an eye on waist circumference, not just the scale
Hormone therapy and other support
Hormone replacement therapy can ease symptoms such as hot flushes and sleep problems, but it isn't a weight-loss treatment. Whether it makes sense for you is a question for your gynaecologist.
If your BMI is in the obesity range or weight-related conditions are present, weight-management medicines may also be an option. Whether they are for you is assessed in the medical review of your questionnaire.
Frequently asked questions
Note
This Journal article offers general information. It is not a diagnosis, a prescription or a promise of any result. Whether treatment is suitable for you is decided by a doctor after reviewing your questionnaire. For acute or severe symptoms, contact your GP, the out-of-hours medical service (116117) or, in an emergency, 112.
Sources and medical review
Based on the German S3 guidelines on peri- and postmenopause and on obesity. Educational only; does not replace a medical examination. Medical review pending.
- German S3 guideline on peri- and postmenopause (DGGG)
- German S3 guideline on prevention and treatment of obesity