Weight Gain & Metabolism Changes

Many women notice weight changes during the menopausal transition, especially increased fat around the waist. These changes are common and reflect the body’s response to hormonal shifts and the natural aging process.

Declining estrogen plays a major role in how the body stores fat, uses energy, and regulates hunger. Muscle mass also naturally declines with age, slowing metabolism. On average, women gain about 1.5 pounds per year in their 50s.

Before menopause, fat often gathers around the hips and thighs. After menopause, more is stored in the abdominal area, which can raise the risk of heart disease, type 2 diabetes, and certain cancers. Weight gain may also feed into menopausal symptoms such as hot flashes, mood changes, and poor sleep, creating a frustrating cycle.

Changes in weight and energy can also affect self-esteem, but you’re not alone, and with the right strategies, it is possible to feel strong and healthy again. 

Women often report:

• Increased appetite or cravings

• Fat storage shifting to the midsection

• Less muscle tone and strength

• Gradual weight gain 

• Estrogen - Helps regulate hunger and fat storage. As levels fall, appetite may increase, and fat redistributes to the abdomen while muscle mass declines.

• Testosterone - Imbalance (too much relative to estrogen) can promote weight gain.    

• Thyroid hormones - Thyroid dysfunction may emerge during midlife, with symptoms that overlap with menopause, including fatigue and weight changes. 

During menopause, the body uses energy differently. Estrogen normally helps regulate satiety (feeling full), but declining levels may make it harder to recognize fullness, leading to overeating. At the same time, natural age-related muscle loss slows metabolism, while hormonal changes encourage abdominal fat storage. Together, these shifts explain why weight gain often feels harder to manage in midlife.

Check with your doctor if you notice significant, unexplained weight changes, or if weight gain is accompanied by other concerning symptoms like severe fatigue, mood changes, or suspected thyroid issues.