How to avoid menopause weight gain

Posted on August 16, 2022 by Sally-Anne Turner

Did you know that on average women gain between 10 and 15 pounds during or following menopause? Research shows that the majority of women going through the change are more prone to developing obesity. This weight gain isn't just about aesthetics—it can significantly impact your overall health, increasing the risk of cardiovascular disease, type 2 diabetes, and joint problems. Understanding why this happens and what you can do about it is crucial for maintaining your health and wellbeing during this important life transition.

That's because during menopause the body gradually produces less and less of the hormone 'oestrogen', known as the female hormone. This hormone helps the body to regulate a woman's metabolism, so without it you can be susceptible to gaining weight where you may not have been before. Oestrogen plays a vital role in how your body distributes fat, regulates appetite, and maintains muscle mass. When oestrogen levels decline, your body undergoes significant metabolic changes that can make weight management considerably more challenging than it was in your younger years.

As well as this, the menopause reduces the amount of 'high-density lipoprotein' your body makes. This is a protein responsible for transporting cholesterol throughout the body. When this decreases, the fat and energy we gain through eating are not properly distributed and build up into weight gain. Additionally, the drop in oestrogen affects how your body stores fat, with menopausal women noticing a shift from fat storage in the hips and thighs to increased abdominal fat. This visceral fat is particularly concerning, as it surrounds your internal organs and is associated with higher health risks.

The hormonal changes during menopause also affect your basal metabolic rate—the number of calories your body burns at rest. Many women find they can no longer eat the same foods or portions they enjoyed in their thirties and forties without gaining weight. This metabolic slowdown, combined with age-related muscle loss and often reduced physical activity, creates the perfect storm for unwanted weight gain. Understanding these physiological changes is the first step in developing an effective strategy to maintain a healthy weight through menopause and beyond.

This can be a scary prospect, especially if you struggle with your weight already. But don't fret when the menopause is looming, as there are plenty of choices you can make to reduce the impact on your waistline and avoid the menopause weight gain. Bodyline Clinic is here to provide you with the advice, services, and support throughout this life-changing period. With over 18 years of experience supporting women through menopause, our specialist clinical team understands the unique challenges you're facing and can provide personalised solutions tailored to your individual needs.

At Bodyline, we recognise that menopause affects every woman differently. Some women sail through with minimal symptoms, whilst others struggle with hot flushes, night sweats, mood changes, sleep disturbances, and significant weight gain. Our comprehensive approach addresses not just the weight gain, but the underlying hormonal changes causing it. We offer personalised hormone replacement therapy programmes, medically supervised weight loss treatments, and expert nutritional guidance to help you navigate this transition successfully.

We have compiled the best lifestyle changes you can make to reduce the likelihood of menopause weight gain. These evidence-based strategies have helped thousands of women maintain a healthy weight through menopause and beyond. The key is understanding that menopause weight gain isn't inevitable—with the right support, knowledge, and tools, you can successfully manage your weight during this transition.

1. Drink 2-3 litres of water every day Treat yourself to a water bottle that holds around 1.5 litres of liquid and aim to drink that amount twice a day. Drinking water every day can increase the amount of calories you are burning by around 30% and has a great effect on your metabolism. It can also significantly improve some of the symptoms of menopause, such as vaginal dryness and brain fog.
2. Proper hydration is one of the simplest yet most effective strategies for managing menopause weight gain. Water plays a crucial role in virtually every bodily function, including metabolism, digestion, and temperature regulation. During menopause, when your body is already under hormonal stress, adequate hydration becomes even more important. Many women going through menopause experience increased thirst and dry mouth, which are your body's signals that it needs more water.
3. Drinking water before meals can help you feel fuller and naturally reduce your calorie intake. Research suggests that drinking two glasses of water before eating can lead to consuming fewer calories during the meal. This simple habit can make a significant difference over time. Additionally, staying well-hydrated helps your body efficiently flush out toxins and supports kidney function, which can be affected by hormonal changes during menopause.
4. Water also helps alleviate some of the most uncomfortable menopause symptoms. Hot flushes and night sweats can lead to dehydration, creating a cycle where you feel worse and your metabolism slows down. By maintaining consistent hydration throughout the day, you can reduce the severity of these symptoms and support your body's natural cooling mechanisms. Many women at Bodyline Clinic report that increasing their water intake was one of the first changes that made a noticeable difference in how they felt during menopause.
5. If you struggle to drink plain water, try adding slices of cucumber, lemon, or fresh mint leaves for natural flavour without added calories. Herbal teas also count towards your daily fluid intake and can provide additional benefits—chamomile for relaxation, peppermint for digestion, or green tea for a gentle metabolism boost. Avoid relying on sugary drinks or excessive caffeine, as these can worsen menopause symptoms and contribute to weight gain.
6. Begin hormone replacement therapy (HRT). HRT is a godsend for women going through menopause, as it replaces the hormones your body no longer produces, thus alleviating the uncomfortable symptoms. This includes the likelihood of weight gain. Bodyline Clinic offers fully supported and personalised hormone replacement therapy programmes in-clinic or remotely. Following a blood analysis, we can identify which hormones you, personally, are losing out on and curate a bespoke HRT programme to ensure you do not suffer the consequences and can avoid the menopause weight gain.
7. Hormone replacement therapy works by supplementing the oestrogen and progesterone that your body stops producing during menopause. By restoring these hormones to more optimal levels, HRT can help maintain your metabolic rate, preserve muscle mass, and regulate how your body stores fat. Many women find that once they begin HRT, the weight that seemed impossible to shift starts to come off more easily, and they regain control over their appetite and energy levels.
8. At Bodyline, we don't believe in one-size-fits-all HRT. Our bespoke hormone replacement therapy programmes begin with comprehensive blood testing to understand your unique hormonal profile. We measure not just oestrogen and progesterone, but also testosterone, thyroid hormones, and other markers that affect your metabolism and weight. This detailed analysis allows our specialist menopause nurses to create a treatment plan specifically tailored to your body's needs.
9. The benefits of HRT extend far beyond weight management. Women using HRT often report improved sleep quality, reduced hot flushes and night sweats, better mood stability, increased energy levels, and improved bone density. These improvements create a positive cycle—when you sleep better and have more energy, you're more likely to exercise and make healthy food choices, which further supports weight management. The reduction in hot flushes also means better quality sleep, which is crucial for maintaining a healthy metabolism.
10. Our HRT programmes are available at all Bodyline locations including Birkenhead, Liverpool, Manchester, St Helens, Stockport, Stoke-on-Trent, and Warrington, as well as through our convenient online consultation service for women across the UK. We provide ongoing monitoring and support throughout your treatment, adjusting your hormone doses as needed to ensure optimal results. To enquire about our HRT programmes, get in touch on 0800 995 6036 or fill in an online contact form for a call back.
11. It's important to note that whilst HRT is safe and effective for most women, it's not suitable for everyone. Women with certain medical conditions or risk factors may need alternative approaches. That's why a thorough medical assessment with one of our experienced clinicians is essential before starting any hormone therapy. We take your complete medical history into account to ensure HRT is the right choice for you, and if it isn't, we can discuss alternative options for managing menopause symptoms and weight.
12. Increase moderate exercise Regular and consistent moderate exercise is great for the body, the mind, and menopause. In fact, moving more won't just help stave off the weight gain, but it also maintains bone density and strength—something that can be impacted by the change in hormones through menopause. The decline in oestrogen during menopause accelerates bone loss, increasing your risk of osteoporosis and fractures. Weight-bearing exercise helps counteract this by stimulating bone formation and maintaining bone strength.
13. Moderate exercise doesn't mean you need to spend hours in the gym or train for a marathon. We're talking about activities that raise your heart rate and make you slightly breathless but still allow you to hold a conversation. This might include brisk walking, swimming, cycling, dancing, or gardening. The key is finding activities you enjoy and can sustain long-term. Consistency matters more than intensity when it comes to managing menopause weight gain.
14. Aim for at least 150 minutes of moderate-intensity exercise per week, which breaks down to just 30 minutes on five days. If you're currently inactive, start with 10-minute sessions and gradually build up. Even short bursts of activity throughout the day add up and provide benefits. Take the stairs instead of the lift, park further away from shop entrances, or go for a walk during your lunch break. These small changes accumulate and can make a significant difference to your weight and overall health.
15. Exercise provides benefits beyond calorie burning. Physical activity improves insulin sensitivity, which often declines during menopause and contributes to weight gain, particularly around the abdomen. Regular exercise also helps regulate appetite hormones, reduces stress and anxiety, improves sleep quality, and boosts mood by releasing endorphins. Many women find that establishing a regular exercise routine helps them cope better with other menopause symptoms like mood swings and hot flushes.
16. Group exercise classes can be particularly beneficial during menopause, providing both physical activity and social connection. Many women feel isolated during menopause, and joining a class creates a supportive community of people working towards similar goals. Whether it's yoga, Pilates, aqua aerobics, or a walking group, the social aspect can provide motivation and accountability that makes it easier to stick with your exercise routine.
17. Build muscleAnother physical change that stems from the menopause is a loss in muscle mass and definition. When looking to lose weight, it is very beneficial to build your muscle and strength to improve your overall fitness and metabolism and allow you to burn more calories during physical activity. Try using weights and resistance machines at the gym, and if you're nervous be sure to ask someone who works there.
18. The loss of muscle mass during menopause, known as sarcopenia, is one of the primary reasons why metabolism slows down. Muscle tissue burns more calories than fat tissue, even at rest. This means that as you lose muscle, your body requires fewer calories to maintain its weight, making it easier to gain weight on the same diet that previously kept you slim. Building and maintaining muscle mass is therefore crucial for preventing menopause weight gain and maintaining a healthy metabolism.
19. Resistance training doesn't necessarily mean lifting heavy weights at the gym. You can start with bodyweight exercises at home, such as squats, lunges, press-ups against a wall, and planks. Resistance bands are an affordable and versatile option that can be used at home to work all major muscle groups. As you get stronger, you can progress to using dumbbells or joining a gym to access more equipment. The important thing is to challenge your muscles progressively over time.
20. Aim to include resistance training at least twice a week, working all major muscle groups. This doesn't need to take hours—a well-structured 20-30 minute session can be highly effective. Focus on exercises that work multiple muscle groups simultaneously, such as squats, deadlifts, rows, and presses. These compound movements are more efficient and functional, helping you build strength that translates to everyday activities like carrying shopping, climbing stairs, or playing with grandchildren.
21. Many women worry that strength training will make them look bulky, but this is a myth. Women don't have the testosterone levels needed to build large muscles naturally. Instead, resistance training creates a lean, toned appearance and helps counteract the loss of muscle definition that often occurs during menopause. You'll look more sculpted and feel stronger, and your clothes will fit better as you replace fat with lean muscle tissue.
22. Strength training also provides important benefits for bone health, which is particularly important during and after menopause. When you stress your bones through resistance exercise, they respond by becoming stronger and denser. This helps protect against osteoporosis and reduces your risk of fractures. Combined with adequate calcium and vitamin D intake, resistance training is one of the most effective ways to maintain strong bones as you age.
23. Try medical weight lossSometimes we can try everything to lose weight and just don't seem to see any progress. Whether it's diet groups, a crazy new fad, or eating only one type of thing—weight loss can be very difficult for many men and women. If you feel nothing has worked, why not try medical weight loss? With Bodyline's personalised medical weight loss journeys, over 100,000 clients have lost up to a stone in their first month. You can too, with Bodyline's guaranteed success from over 17 years of experience.
24. Medical weight loss is particularly effective during menopause because it addresses the physiological changes that make traditional dieting so difficult. The hormonal shifts during menopause don't just affect your metabolism—they also influence hunger hormones, making you feel hungrier and less satisfied after meals. This is why many women find themselves constantly battling cravings and feeling like they're fighting their own body. Medical weight loss treatments work with your body's chemistry to regulate appetite and support sustainable weight loss.
25. By prescribing safe and quality assured appetite suppressants aligned to your lifestyle and health, we can help you get to a healthy weight throughout your menopause and beyond. Our range of treatments includes both oral medications and the latest weight loss injections such as Wegovy and Mounjaro. These medications work by mimicking natural hormones that regulate appetite and blood sugar, helping you feel fuller for longer and reducing cravings. This makes it much easier to maintain the calorie deficit needed for weight loss without feeling constantly hungry or deprived.
26. What sets Bodyline apart is our comprehensive, nurse-led approach. We don't just prescribe medication and send you on your way. Every patient receives a personalised treatment plan developed by our specialist weight loss nurses, taking into account your medical history, lifestyle, and weight loss goals. You'll have regular consultations to monitor your progress, adjust your treatment as needed, and receive expert advice on nutrition, exercise, and lifestyle changes to support your weight loss journey.
27. Our medical weight loss programmes have been specifically designed to work alongside the challenges of menopause. We understand that you may be dealing with hot flushes, sleep disturbances, mood changes, and other symptoms that make traditional dieting even more difficult. Our treatments help level the playing field by addressing the appetite and metabolic changes that occur during menopause, whilst our clinical team provides the support and guidance you need to develop sustainable healthy habits.
28. Many women find that combining medical weight loss with HRT provides the best results. The HRT addresses the hormonal imbalances causing metabolic slowdown, whilst the weight loss medication helps control appetite and supports calorie reduction. This dual approach can be particularly effective for women who have struggled to lose weight despite eating healthily and exercising regularly. Our clinical team can advise on the best combination of treatments for your individual situation.
29. To enquire about our medical weight loss programmes, call us on 0800 995 6036 or fill out an online contact form for a call back. We offer consultations at all our clinic locations across the Northwest of England, as well as convenient online consultations for patients throughout the UK. Book a consultation at Bodyline Clinic to discuss which medical weight loss treatment might be right for you during menopause.
30. Change your dietEat your protein, reduce the simple carbohydrates, and eat little and often. Those are three tips to ensure you stick to a caloric deficit and lose weight. If you want to avoid weight gain during the menopause, be sure to burn more calories than you consume. However, the quality of those calories matters just as much as the quantity. During menopause, your body's nutritional needs change, and adjusting your diet accordingly can make a significant difference to both your weight and your overall wellbeing.
31. Protein becomes increasingly important during menopause for several reasons. First, adequate protein intake helps preserve muscle mass, which naturally declines due to hormonal changes. Second, protein is the most satiating macronutrient, meaning it keeps you feeling full for longer and helps prevent overeating. Third, protein has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting it. Aim to include a source of lean protein with every meal—chicken, fish, eggs, Greek yoghurt, legumes, tofu, or lean meat.
32. Reducing simple carbohydrates doesn't mean eliminating all carbs from your diet. Complex carbohydrates found in whole grains, vegetables, and legumes provide important nutrients and fibre. However, simple carbs like white bread, pastries, sugary snacks, and sweetened beverages cause rapid spikes in blood sugar followed by crashes that leave you feeling hungry and tired. These blood sugar fluctuations can worsen menopause symptoms like mood swings and energy dips, and they promote fat storage, particularly around the abdomen.
33. Instead of three large meals, consider eating smaller, more frequent meals throughout the day. This approach helps maintain stable blood sugar levels, prevents extreme hunger that can lead to overeating, and keeps your metabolism active. Include a balance of protein, healthy fats, and complex carbohydrates at each meal. For example, Greek yoghurt with berries and nuts for breakfast, a chicken salad with olive oil dressing for lunch, and grilled fish with vegetables and quinoa for dinner, with healthy snacks like carrot sticks with hummus or a small handful of almonds between meals.
34. Calcium and vitamin D become particularly important during menopause to support bone health. Include calcium-rich foods like dairy products, leafy green vegetables, tinned fish with bones, and fortified plant milks. Vitamin D is harder to obtain from food alone, especially in the UK where sunlight exposure is limited for much of the year, so a supplement may be necessary. Our comprehensive health checks can identify any nutritional deficiencies that might be affecting your health and weight.
35. Phytoestrogens are plant compounds that have a mild oestrogen-like effect in the body and may help alleviate some menopause symptoms. Foods rich in phytoestrogens include soya products, flaxseeds, sesame seeds, and legumes. Whilst the evidence is mixed, many women report that including these foods in their diet helps with hot flushes and other symptoms. They're also nutritious foods that support overall health, so there's no harm in including them as part of a balanced diet.
36. Pay attention to your alcohol intake, as this can significantly contribute to weight gain during menopause. Alcohol is high in empty calories, impairs judgement around food choices, disrupts sleep quality, and can trigger or worsen hot flushes. If you do drink, limit yourself to moderate amounts and choose lower-calorie options like wine spritzers or spirits with diet mixers rather than sugary cocktails or multiple glasses of wine.
37. Keep a food diary for a few weeks to identify patterns and potential problem areas in your diet. Many women are surprised to discover they're consuming more calories than they realised, particularly from snacking, large portions, or calorie-dense drinks. A food diary also helps you notice connections between certain foods and your menopause symptoms—some women find that caffeine, spicy foods, or alcohol trigger hot flushes, whilst others have no issues with these foods. Understanding your individual triggers allows you to make informed choices.

Managing weight during menopause requires a multifaceted approach that addresses the hormonal, metabolic, and lifestyle factors contributing to weight gain. It's not about following a restrictive diet or exercising excessively—it's about making sustainable changes that support your body through this transition. The strategies outlined above work best when combined, creating a comprehensive approach to menopause weight management.

Remember that menopause is a natural life stage, not a disease. Whilst it brings challenges, it also offers an opportunity to reassess your health priorities and establish habits that will serve you well for decades to come. Many women find that the changes they make during menopause lead to them feeling healthier and more energetic than they have in years. With the right support and strategies, you can navigate menopause successfully and maintain a healthy weight without constant struggle.

At Bodyline Clinic, we understand that every woman's experience of menopause is unique. What works for one person may not work for another, which is why we take a personalised approach to menopause care. Whether you're dealing with weight gain, troublesome symptoms, or both, our experienced clinical team can develop a treatment plan tailored to your individual needs. We combine the latest medical treatments with practical lifestyle advice and ongoing support to help you achieve your health goals.

Don't let menopause weight gain control your life. With the right support, knowledge, and tools, you can successfully manage your weight during this transition and emerge feeling healthier, stronger, and more confident. Our comprehensive approach addresses not just the number on the scales, but your overall health and wellbeing during menopause and beyond. We're here to support you every step of the way, providing expert medical care, personalised treatment plans, and the encouragement you need to succeed.

If you are looking for further advice on menopause weight gain or managing menopause symptoms, don't hesitate to get in touch by calling 0800 995 6036 or fill in the online contact form for a call back. Our friendly customer service team can answer your questions, explain our services in detail, and book you in for an initial consultation at your nearest clinic or via online video consultation. We're here to help you navigate menopause with confidence and achieve the healthy weight you deserve.

You can also explore our other helpful resources on our blog, where we regularly publish articles about menopause, weight loss, hormone health, and wellness. Learn more about women's health services at Bodyline, including our specialist menopause treatment programmes. Book a consultation at Bodyline Clinic to discuss how we can support you through menopause and help you avoid unwanted weight gain whilst feeling your absolute best.