Perimenopause & Menopause Weight Gain: Why It Happens and How to Manage It Effectively

Understanding the Shift, Reframing the Strategy

 You’re doing what you’ve always done—but suddenly, the weight won’t budge. Your midsection feels different. Your energy has dipped. The scales are creeping up.

 At Exercise Matters, we work with women to navigate hormonal weight gain with compassion, clarity, and clinical strategies. This blog explains why weight gain occurs during perimenopause and menopause—and what you can do to take back control.

Why Weight Gain Happens During Perimenopause and Menopause

1. Hormonal Fluctuations

• Declining oestrogen contributes to increased fat storage, especially around the abdomen

• Reduced progesterone may impact water retention and bloating

• Cortisol becomes more dominant, increasing stress-related fat gain

2. Reduced Muscle Mass (Sarcopenia)

From your 40s, muscle mass naturally declines unless actively maintained. Less muscle = lower metabolism = more fat storage.

3. Insulin Resistance

Hormonal changes make your body less efficient at managing blood sugar, leading to energy crashes, cravings, and weight gain—especially if your diet hasn’t adapted.

4. Disrupted Sleep

Sleep disturbances caused by hot flushes or anxiety reduce recovery and impair metabolism.

5. Emotional Eating and Fatigue

Mood changes and fatigue may lead to inconsistent eating patterns, emotional eating, and lower physical activity.

Evidence: Lovejoy et al. (2008) found that women gain an average of 2.1–2.5kg during the perimenopausal transition, mostly from increased fat mass—not water or muscle.

Why Standard Diets and Workouts Stop Working

The strategies that worked in your 30s—high cardio and cutting calories—often fail now.

• Extreme dieting worsens hormonal imbalance and muscle loss

• Chronic cardio increases cortisol, leading to stubborn fat retention

• Inconsistent strength training fails to address the root issue: muscle preservation

You need a smarter, more targeted approach.

A Targeted Strategy for Managing Menopausal Weight Gain

1. Progressive Strength Training (2–3x/week)

• Builds lean mass to raise your resting metabolic rate

• Improves insulin sensitivity and glucose regulation

• Enhances muscle tone and joint function

2. Low-Impact Cardio + Intervals (2–3x/week)

• Brisk walking, incline treadmill, cycling

• Intervals boost metabolism and maintain cardiovascular health without overloading cortisol

3. Protein-Forward Nutrition

• Aim for 1.2–1.6g/kg of body weight in protein daily

• Space protein across meals to support satiety and muscle maintenance

• Pair with anti-inflammatory whole foods and reduce processed sugars

4. Lifestyle & Sleep Support

• Wind-down routines and circadian rhythm support

• Reduce screen time before bed

• Explore mindfulness, journaling, and low-impact movement like yoga

5. Track Progress Beyond the Scale

• Use DEXA body composition scans to measure fat vs muscle changes

• Track strength gains, waist circumference, and energy levels

Case Study: Natalie, 49, Weight Gain in Perimenopause

Natalie had gained 6kg over 18 months, despite eating "clean" and walking daily. She felt frustrated, bloated, and tired.

Our approach:

• Introduced resistance training twice a week

• Increased daily protein to 100g

• Added morning walks + two interval sessions per week

After 12 weeks:

• Lost 2.2kg of fat and gained 1.1kg of muscle (confirmed via DEXA)

• Reported better sleep and fewer cravings

• Regained confidence in her body

Frequently Asked Questions

1. Can I lose weight during menopause?

Yes—but it requires a tailored approach that protects muscle mass, supports hormone balance, and includes sustainable lifestyle shifts.

2. What type of exercise burns fat best?

Strength training combined with walking and interval cardio delivers the best long-term results for fat loss and metabolic health.

3. Do I need hormone therapy to manage weight?

Not necessarily. Many women achieve results with exercise, nutrition, and stress management. For some, HRT can complement lifestyle changes. Always speak with your GP.

4. Can I start now if I feel overwhelmed?

Yes. We help you take small, achievable steps based on your needs, fitness level, and symptoms.

Don’t Just Accept the Weight—Understand and Address It

Perimenopause and menopause don’t mean surrendering to weight gain. With the right evidence-based plan, you can stay strong, lean, and confident through every hormonal shift.

📞 Book a Midlife Strategy Session: (07) 5448 3532 🌐 www.exercisematters.healthcare

References:

• Lovejoy JC et al. (2008). The menopause transition and weight gain. Obstet Gynecol Clin North Am.

• Maltais ML et al. (2009). Sarcopenia and the effects of resistance training. Clin Interv Aging.

• Greendale GA et al. (2012). Lifestyle factors and weight gain in midlife women. Menopause.