As women enter perimenopause and menopause, weight gain—particularly around the abdomen—becomes a common complaint. However, this weight gain is not inevitable and can be managed by understanding the causes and making appropriate lifestyle adjustments. Hormonal changes, shifts in metabolism, and changes in hunger regulation all play a role. In this article, we’ll explore why weight gain happens during these phases and offer nutrition strategies to help you maintain a healthy weight, along with a practical cheat sheet.

Causes of Weight Gain During Perimenopause and Menopause

Understanding why weight gain occurs during perimenopause and menopause can help you take proactive steps to manage it.

1. Increased Hunger

As estrogen levels decline, hormones that regulate hunger start to shift. One of the key players is ghrelin, the "hunger hormone," which can increase, making you feel hungry more often. Simultaneously, your body becomes less sensitive to leptin, the hormone that signals fullness. This combination can lead to overeating or feeling the need to eat more, even when your body doesn’t require the extra calories.

2. More Intense Cravings

Menopause can also intensify cravings for sweets or salty snacks. This is due to changes in neuropeptide Y, an appetite stimulant, and a decrease in oxytocin, a hormone that suppresses appetite. These shifts can make it harder to resist cravings, especially when stress, boredom, or emotional triggers come into play. It’s important to note that these cravings are natural, and managing them effectively can help prevent overeating.

3. Less Movement

As women age, staying active can feel more challenging due to joint pain, fatigue, or increased responsibilities such as caregiving. Physical activity tends to decrease, and this reduction in movement can lead to muscle loss and fat gain. Less movement combined with natural declines in muscle mass means the body burns fewer calories, leading to weight gain if calorie intake remains the same.

4. Fat Redistribution

Hormonal changes during menopause, especially the decline in estradiol and progesterone, cause a redistribution of body fat, particularly around the abdomen. Even without significant weight gain, this shift in fat storage can result in a noticeable change in body composition, with fat accumulating around the midsection.

5. Poor Sleep

Sleep disturbances are common during perimenopause and menopause due to hot flashes, night sweats, or insomnia. Poor sleep affects hunger-regulating hormones like ghrelin and leptin, leading to increased cravings and a reduced ability to feel full. Sleep deprivation can also drain energy, making it harder to stay active and maintain a healthy routine.

Nutrition Strategies to Manage Weight Gain in Menopause

Although weight gain during menopause can be frustrating, it’s not irreversible. By focusing on key nutrition and lifestyle changes, you can better manage your weight, boost your energy, and feel more in control of your body.

1. Prioritize Protein

Protein is essential for maintaining muscle mass as you age, which helps keep your metabolism running efficiently. High-protein foods also promote satiety, helping you stay full longer and avoid overeating. Aim to include a high-quality protein source at each meal, such as:

Lean meats (chicken, turkey)
Fish and seafood
Eggs
Low-fat dairy (Greek yogurt, cottage cheese)
Plant-based proteins (tofu, lentils, beans)

Tip: Aim for 25-30 grams of protein per meal to support muscle retention and fullness.

2. Focus on Fiber

Fiber supports healthy digestion, helps regulate blood sugar, and promotes fullness. Foods rich in fiber can help you avoid overeating by keeping you satisfied longer. Include 25-30 grams of fiber daily from:

Vegetables (leafy greens, broccoli)
Fruits (berries, apples, pears)
Whole grains (oats, quinoa, brown rice)
Legumes (beans, lentils)

Tip: Pair fiber-rich foods with protein for even longer-lasting fullness.

3. Incorporate Healthy Fats

Healthy fats, particularly omega-3 fatty acids, support hormone production and help reduce inflammation. Adding healthy fats can also help with satiety. Include sources like:

Fatty fish (salmon, sardines)
Avocados
Nuts and seeds (chia seeds, flaxseeds, almonds)
Olive oil

Tip: Aim for small amounts of healthy fats in each meal to support hormone balance.

4. Mindfully Manage Carbohydrates

Carbohydrates are not the enemy, but focusing on complex carbs from whole, minimally processed sources is essential. These carbs digest slowly, helping to avoid spikes in blood sugar. Opt for:

Whole grains (brown rice, quinoa)
Sweet potatoes
Legumes (beans, lentils)
Vegetables

Tip: Limit sugar/processed carbs, but don’t demonize them. Moderation is key, and satisfying a craving can sometimes prevent overindulgence later on.

5. Stay Hydrated

Dehydration can sometimes be mistaken for hunger, leading to unnecessary snacking. Drinking water throughout the day also supports metabolism and digestion. Aim for at least 8 cups of water a day, more if you’re active.

Tip: Start meals with a glass of water to stay hydrated and prevent overeating.

Sample Day of Eating for Healthy Weight Management in Menopause

Here’s an example of a balanced day of eating that supports healthy weight management during menopause:

Breakfast: Scrambled eggs with spinach and avocado, whole wheat toast
Snack: Greek yogurt with chia seeds and mixed berries
Lunch: Grilled chicken salad with quinoa, mixed greens, and olive oil dressing
Snack: Carrot sticks with hummus or a handful of almonds
Dinner: Baked salmon with roasted Brussels sprouts and sweet potatoes
Snack: Cottage cheese with a few slices of fresh fruit

CLICK HERE for more meal ideas and an EATING TO HEALTHY GUIDE IN PERIMENOPAUSE.

Final Thoughts

While weight gain during perimenopause and menopause can seem inevitable, with the right nutrition strategies—such as prioritizing protein, fiber, and healthy fats—you can take control of your body and manage weight effectively.

By making mindful choices and staying active, you can navigate these life stages with confidence and maintain a healthy weight. I hope you found these tips helpful! As always, if you need guidance on your fit-over-40 journey, I would love to help!

Click HERE for my coaching offers!

Understanding Weight Gain in Perimenopause and Menopause: Causes and Nutrition Strategies