Menopause Weight Gain: What’s Really Happening (And What to Do About It)

Does menopause cause weight gain?

Menopause weight gain is incredibly common and can leave us feeling frustrated and confused. It’s easy to blame ourselves, thinking we lack willpower or that everyone else has it figured out.

But the truth is—it’s not your fault. Menopause increases the likelihood of weight gain for many reasons:

• Hormonal shifts – Declining oestrogen increases hunger hormones and encourages fat storage around the waist.
• Muscle loss – Less muscle means a slower metabolism, making it easier to gain weight unless we actively work to prevent the loss.
• Blood sugar swings – The body processes sugar less efficiently, leading to energy dips and cravings.
• Emotional changes – Mood swings and anxiety can increase the likelihood of comfort eating.
• Poor sleep – Sleep disruptions increase hunger hormones and sugar cravings.
• Physical discomfort – Joint pain can reduce activity.

Recognizing these changes helps shift the focus from self-blame to self-care. Since our bodies are changing, our approach to nutrition needs to evolve too—not just for losing weight, but to support energy levels and overall health.

There’s no one-size-fits-all diet, but there are key nutrition principles that will help. The goal isn’t strict rules or fad diets—it’s about finding changes that work for you.

Does menopause weight gain matter?

It depends on how it affects your health and well-being.

Instead of focusing solely on the scale, consider:

• Body composition – Are you losing muscle? Gaining fat?
• Fat distribution – Menopause often shifts fat to our waist (visceral fat), which increases the risk of insulin resistance, high blood sugar, and high cholesterol.
• Health markers – Checking your cholesterol, blood sugar, and blood pressure with your doctor can give a clearer picture, as will measuring your waist – this article here from the British Heart Foundation has more information.

Before making any changes to what you eat, start with these steps

It’s tempting to dive straight into food changes, but taking a moment to set yourself up for success makes changes more likely to stick.

That’s why I recommend you start with these steps:

• Find Your Why – What’s driving your desire for change? Picture yourself six months from now—How do you want to feel? What do you want to be doing?
• Identify Root Causes – What’s getting in the way of weight loss? Understanding this helps to focus on changes that will make a difference. Take my 2-minute quiz (here) to uncover what’s blocking weight loss for you.
• Start Small – Small steps build confidence and momentum, so value small wins.
• Make It Enjoyable – Choose foods you like so it doesn’t feel restrictive.
• Shift Your Mindset – It’s not about willpower; it’s about creating doable habits.
• Practice Self-Kindness – Self-criticism can lead to setbacks, but self-compassion helps to adjust without guilt.
• Prioritize Progress Over Perfection – Setbacks aren’t failures but part of learning.
• Build Support – Encouragement from friends, family, or professionals can make a big difference.

Key nutrition principles

Managing weight isn’t about eating less and less. Drastically cutting calories can backfire, leading to cravings, low energy, and muscle loss. Instead, focus on what you can add to support your health and feel your best.

(1) Eat more fibre

Fibre helps stabilize blood sugar, curb cravings, and support gut health.  Aim for 25–30g daily from:

• Vegetables – Fill half your plate with vegetables.
• Fruits – Include a variety of colourful fruits.
• Whole Grains – Choose whole-grain bread, brown rice, quinoa, and pulse pasta.
• Beans/pulses – Include lentils, chickpeas, or beans for fibre and protein.
• Nuts & Seeds – A small handful of nuts (30g) and 1–2 tablespoons of seeds daily.
• Herbs & Spices – Add flavour and polyphenol-rich nutrients.

Increase fibre gradually, stay hydrated, and spread intake throughout the day to avoid bloating.

(2) Eat enough protein

Protein helps maintain muscle, stabilizes blood sugar, and keeps us feeling full. During menopause, it’s key for maintaining our muscles and managing hunger. How much we need varies, but around 1.2g of protein per kg will be optimal for most women.

Serving Guide

Aim for around 20–40g of protein per meal which can look like

• ¼ of the plate filled with protein foods
• 1-2 servings of protein foods per meal

One serving is…

Meat & Poultry                      ✋ Palm-sized

Fish                                        🖐️ Whole hand

Beans & Pulses                    🤲 Two cupped hands

Yogurt, Ricotta, Quark        🥣 200g (small bowl)

Tofu                                        🧊 150g (half a block) 

 (3) Foods to avoid menopause weight gain

Try to limit ultra-processed foods – over 50% of our diet comes from these foods, such as sugary snacks, soft drinks, fast food, and ready meals. They’re created with a specific mix of sugar, fat, and salt that hits the brain’s reward centre to make us want more. Plus, they’re low in fibre and protein, may disrupt gut health due to additives, and have a soft texture, so we eat them quickly. Swapping to whole food alternatives can make a big difference.

(4) Adjust alcohol intake

As we age, alcohol is processed less efficiently, leading to:

• Disrupted sleep
• Increased stress sensitivity
• Hunger and cravings

We don’t need to be teetotal, but drinking less, especially if you are managing menopause symptoms or weight gain, can have huge benefits.

 (5) Rethink added sugars

Hormonal changes and insulin resistance can intensify sugar cravings during menopause. Cutting back on added sugars from ultra-processed foods while still enjoying natural sugars from whole fruits helps balance cravings.

(6) Thinking beyond what we eat

Changing our eating habits isn’t just about what we eat—it’s also about why, when, and how. Overeating is often tied to stress, boredom, emotions, or when we’re multitasking, like watching TV or driving.

Experiment with:

• Eating earlier in the evening
• Pausing before eating – ask yourself: Am I stressed, tired, or seeking comfort? Understanding why is the first step to responding differently.

Some meal ideas to get you started!

Here are some delicious and balanced meal ideas to get you started. I’ve also provided a vegan option.

Breakfast

• Greek Yogurt, Fruit & Seeds: Mix together 150–200g authentic Greek yogurt, a large handful of berries, a tablespoon of ground flaxseed, and a sprinkle of cinnamon or nutmeg.
• Vegan Option – Tofu Scrambled on Wholegrain Toast: A protein-rich alternative made with tofu, turmeric, and nutritional yeast. Try this recipe: BBC Food.

Lunch

• Sardine, Avocado & Quinoa Salad: Mix together 1 tin sardines (drained), ½ diced avocado, juice of ½ lemon, cherry tomatoes, and chopped cucumber. Add herbs like parsley or dill, and around 100g cooked quinoa.
• Vegan Option – Puy Lentil Salad with Beetroot & Walnuts: A filling plant-based salad, rich in protein and fibre. Try this recipe: BBC Good Food.

Evening Meal

• Turkey Meatballs with Chilli Black Beans: A high-protein dish packed with fibre. Try this recipe: BBC Good Food.
• Vegan Option – Tempeh Meatballs in Tomato Sauce: A plant-based meal with a rich tomato sauce. Try this recipe: BBC Food. 

Both options can be served with brown rice (about 100g cooked) or red lentil pasta (about 100g cooked).

Snack options – 1-2 each day

• A small handful of almonds (30g) with a pear or apple.
• A tablespoon of peanut butter with celery sticks.
• Healthy homemade popcorn. Try this recipe: BHF Popcorn Recipe.
• Houmous and crudites. Try this recipe: BHF houmous recipe.

You’ve got this

Change takes time, but it’s absolutely possible. Small, meaningful steps can transform eating and support weight loss and health. Remember, be kind to yourself, take it one step at a time, and remember—progress, not perfection.

About Clare Grace and Second Spring Nutrition

Clare is a registered dietitian and nutritionist with over 30 years of experience and founder of Second Spring Nutrition.

Specializing in weight management and diabetes remission, she brings a wealth of expertise in how nutrition can affect our health during the menopause transition. Her background in research helps cut through the conflicting nutrition advice to uncover practical, evidence-based approaches that make a difference. Over the years, she has guided thousands of women in transforming their eating habits and overall health by blending proven nutrition strategies with an understanding of the psychology of eating. As a mum of two in her 50’s, Clare understands the unique challenges of this stage of life and is committed to helping women feel empowered to make sustainable, enjoyable changes to their eating and health.

Useful links

• Catch up on our free event: How to kickstart good habits to power-up your menopause!’, which featured Clare Grace, My Menopause Centre’s Dr Clare Spencer and Kate Rowe-Ham, menopause fitness trainer
• Menopause and weight gain
• Hormone Replacement Therapy
• Other useful nutrition resources in our pause community