You wake up one morning, step on the scale, and suddenly wonder if your metabolism slipped out the back door without saying goodbye. “How did this happen?” you ask yourself. You’re eating the same way, moving the same way; so why the creeping weight gain?

If you’re in menopause or just approaching it, you’re not imagining things. Many women experience noticeable shifts in their bodies during this phase. So let’s break down why it happens, and more importantly, what you can do about it.

What’s Really Going On When You Hit Menopause and Put On Weight?

Hormonal shifts are the biggest culprits.

• Estrogen drops like it’s hot
  Estrogen helps regulate fat distribution, and when levels fall during menopause, fat tends to settle around your midsection instead of your hips and thighs.

• Metabolism slows down
  As estrogen levels drop during menopause, women tend to lose muscle mass. Less muscle means the body burns fewer calories at rest, which slows down metabolism, making weight gain more likely even without changes in diet or activity. Additionally, declining estrogen increases insulin resistance, meaning your body becomes less efficient at using glucose for energy and more likely to store it as fat, particularly around the midsection.

• Sleep goes rogue
  Hot flashes, night sweats, and insomnia mess with sleep, which disrupts hunger hormones.

• Stress isn’t just mental
  Chronic stress can elevate cortisol levels, promoting abdominal fat storage.

But here’s the thing: when you understand why menopause makes you put on weight, you can change the narrative from frustration to empowerment.

What You Can Do About It

You might be thinking, “Should I cut calories again or maybe try the latest fad diet?” But what if the answer isn’t about restricting yourself?

Supporting your hormones, easing bloating, managing sleep, and fueling your body with anti-inflammatory foods – that’s how lasting change begins.

• Strength Training
  Building muscle helps increase your metabolism. Weight lifting, resistance bands, bodyweight workouts, yoga, and Pilates are all golden.

• Rethink Your Plate
  Go for lean protein, fiber-rich veggies, and slow-burning carbs. Focus on low glycemic foods that keep blood sugar stable – think quinoa instead of white rice, berries instead of tropical fruits, and acorn or butternut squash over regular potatoes. Ditch the refined sugars and high glycemic foods, as they spike insulin and encourage fat storage, especially around your middle.

Check out my #LoraApproved healthy recipes – packed with nourishing, whole-food ingredients that support hormonal balance, energy, and overall wellness.

• Reduce Stress
  Yoga, walking, breathwork, and journaling are soothing. Remember, lower cortisol = less belly fat.

• Prioritize Deep Sleep
  Cool down your sleep space, skip the screens late at night, and try magnesium-rich foods. Deep sleep balances hunger hormones and helps regulate weight.

FAQs

Does every woman in menopause put on weight?

Not every woman, but it’s very common. The hormonal changes in menopause can make your body more prone to storing fat, particularly in the midsection.

Why do I put on weight even though I haven’t changed how I eat?

It might feel unfair, but metabolism naturally slows down during menopause. Your body’s response to food, sleep, and stress shifts, even old habits can now lead to weight gain.

Will exercising more help me shed the weight I gain during menopause?

It can, but only when your body feels safe and supported. Overdoing it may raise cortisol levels, which contributes to belly fat. Gentle movement, paired with hormone-friendly eating and targeted menopause supplements, is often more effective.

Let’s Get Real: You Deserve Support

Weight gain during menopause isn’t a reflection of failure; it’s a biological shift. If you’re tired of feeling stuck by how menopause makes you put on weight, I’ve got you. My coaching isn’t about “just try harder”; rather, it’s about tuning into your body, receiving compassionate support, and building real wellness that lasts.

Ready to take an empowering step?
🌿Download your Menopause Weight Loss Tips E-book
🌿Grab a free call on my calendar below. We can figure out what your body is really asking for, together.