As a 55-year-old post-menopausal woman, I understand firsthand how bumpy the journey through menopause can be. Over the years, I’ve gained not only experience but also invaluable insight into how our bodies evolve during this time. One thing I’ve learned is that there’s no one-size-fits-all solution, each woman’s menopause experience is unique.

Menopause marks the transition where our incredible female bodies shift away from reproduction, embracing a new phase of life. While this change is natural, it often brings challenges, including hormonal weight gain, which can be frustrating and overwhelming for many.

What causes menopause weight gain?

Menopause officially begins when you haven’t had a period for a full year, caused by your ovaries ceasing egg production and a drop in oestrogen and progesterone levels.

This transition occurs in four stages:

• Pre-Menopause: Your reproductive years.

• Perimenopause: Hormones start fluctuating, periods become irregular, and symptoms appear often lasting 7–10 years.

• Menopause: The official cessation of periods.

• Post-Menopause: The stage after menopause when symptoms can persist but stabilise over time.

Weight gain typically starts during perimenopause as hormonal fluctuations trigger metabolic shifts.

Reduced oestrogen and progesterone levels, combined with natural aging, lead to a decrease in muscle mass and a slower metabolism. This means your body burns fewer calories, allowing fat to accumulate, especially around the abdomen.

Breaking the Cycle of Weight Gain

The good news? You can break the cycle! Here’s how:

1.      Focus on Nutrition

• Eliminate processed foods: Stick to clean, home-cooked meals.

• Increase protein intake: Protein helps preserve muscle mass and boosts metabolism.

• Reduce sugar and alcohol: Both contribute to inflammation, bloating, and fat storage.

• Support gut health: A healthy gut improves digestion, immunity, and overall wellness.

2.      Prioritise Sleep

Aim for 8 hours of quality sleep every night. Poor sleep disrupts hormones like cortisol, which can lead to increased fat storage.

3.      Lift Heavy Weights

Strength training is non-negotiable. Lifting weights builds muscle, which in turn boosts your metabolism and improves fat-burning efficiency.

4.      Stay Consistent

There’s no quick fix, and any “magic” solution is likely misleading. Instead, consistency is your best ally. Experiment to find what works for your body and embrace the journey.

A New Chapter

Menopause is not an ending—it’s a new chapter. It’s a time to rethink your approach to health, embrace change, and let go of the pressure to achieve the weight of your 20s. Instead, focus on being strong, healthy, and confident in this incredible stage of life.