Menopause and weight gain: Causes, solutions, and how to manage belly fat

What you’ll learn:  

• Hormonal shifts, age-related metabolism changes, and other lifestyle factors can make weight gain more likely during menopause. 
• Dropping hormone levels during menopause can also cause fat to redistribute, causing more fat to be stored in the abdominal area than in the hips and thighs.       
• Healthy lifestyle practices, including balanced nutrition, regular exercise, sufficient sleep, and stress management, can help you maintain a healthy weight during and after menopause.
• Hormone replacement therapy (HRT) or weight loss medications might also help some people lose weight during menopause.

Menopause happens when the ovaries stop releasing eggs and menstrual periods stop. While this is technically 12 months after the last menstrual period, the time before and after often brings physical and emotional changes as hormones fluctuate.  

So, what’s the menopause experience like? Along with hot flashes, mood swings, and trouble sleeping, weight gain is very common, especially around the midsection. Changing levels of estrogen and progesterone can play a big role in weight gain and can even cause more belly fat to show up, even when you don’t change your diet or exercise level significantly. But it’s not just about hormones—lifestyle habits and the natural aging process can also affect your weight. 

The good news? With the right approach, you can learn to manage these transitions, maintain a healthy weight, and improve your health. At Noom, we believe the things that happen to your body before, during, and after menopause don’t have to keep you from feeling (or looking) your best. We’re here to help you overcome weight challenges during menopause with personalized advice, practical tools, and even hormone replacement therapy or medication if needed. 

What is menopause?

Menopause* is defined as the day you’ve officially been without a period for 12 consecutive months. This day, which happens on average around age 51 in the United States, is in the middle of a highly complex process. Symptoms of fluctuating hormones can appear several years before this date and continue afterward. 

When do people start to feel the effects of changing hormone levels? It depends on the individual. According to the National Institute on Aging, the menopausal transition typically lasts about seven years but could be as long as 14 years. Again, the duration depends on your lifestyle, age, genetics, and other factors. While the entire transition is often called menopause, it helps to break it into three distinct phases to understand what to expect. Here’s a look at what happens and when:

• Perimenopause: This is the transitional period leading up to menopause that usually begins between the ages of 45 and 55 and lasts anywhere from a few months to nearly a decade. During perimenopause, your ovaries gradually produce less estrogen, which leads to irregular periods and symptoms like hot flashes and mood swings.
• Menopause: Menopause is officially reached when you’ve gone 12 consecutive months without a menstrual period. The ovaries have stopped releasing eggs and producing most of their estrogen. 
• Postmenopause: After you’ve gone a full year without a period, you move into postmenopause. In this phase, estrogen levels generally stabilize at a lower level.

While menopause brings changes that can vary from person to person, a symptom that often causes concern is weight gain. Why does this happen? Let’s take a closer look at why weight gain is so common during menopause and what it means for health.

*People can also experience sudden menopause due to surgeries that remove the ovaries or cancer treatments that damage them.

The link between menopause and weight gain

Up to 70% of people going through menopause experience weight gain, according to studies. A combination of different hormone levels, a slower metabolism, and lifestyle adjustments are common reasons for weight changes. 

The changes during menopause can also affect how and where your body stores fat. Many women notice more visceral fat, sometimes called belly fat. Several key factors contribute to this:

1. Hormonal imbalances: Fluctuations in estrogen, progesterone, and other hormones can contribute to weight gain and fat redistribution to your abdomen. These hormonal changes are also responsible for hot flashes, night sweats, and other uncomfortable physical symptoms. 
2. Increased appetite: Levels of ghrelin, a hormone responsible for hunger, can be higher in perimenopausal women, and leptin, a hormone that suppresses appetite, decreases. Decreased estrogen can also affect hormones that control fullness and appetite. 
3. Higher stress levels: The decrease in estrogen can cause a rise in the “stress hormone” cortisol, which can cause food cravings, fatigue, a low sex drive, and an increase in belly fat. 
4. Sleep disruptions: Hot flashes and hormonal changes can negatively affect sleep for menopausal women. In turn, sleep deprivation can result in fatigue, stress, and increased hunger. Disordered or inadequate sleep is also associated with weight gain in general.

On average, people gain about two to five pounds during the menopause transition, but it can be much more for some. Due to muscle loss, they might also end up with a higher body fat percentage—even if the scale doesn’t move too much.

This weight gain can be frustrating, but you can prevent it and manage it. Understanding what’s happening in your body is the first step. With the right approach to your diet, exercise, and lifestyle, you can make informed choices to help maintain a healthy weight or lose weight if needed.

Common myths about menopause and weight gain

Before we discuss tips to prevent weight gain or lose weight, let’s examine some common misconceptions about menopausal weight gain. 

Myth 1: I will definitely gain weight during menopause
While many people experience some weight gain during menopause due to hormonal changes and a slower metabolism, you still control your health destiny. With the right approach to nutrition, exercise, self-care, and HRT, if needed, you can maintain a healthy weight or even lose weight during this phase of life.

Myth 2: My mom gained weight, and so will I
Genetics play a role, for sure, but they’re not the full story. While you might be more predisposed to certain issues, lifestyle factors like diet, exercise, and stress management have a significant influence. You can take control of your health and prevent weight gain, even if your mom experienced it.

Myth 3: It’s a natural process; I don’t need any help to get through it
Menopause is natural, but that doesn’t mean you have to go through it alone or without help. From adjusting your diet to considering hormone replacement therapy (HRT) or consulting with professionals, there are plenty of ways to get support and improve your quality of life during menopause.

Myth 4: I have a healthy diet, so I won’t gain weight during menopause
Having a healthy diet is great, but the hormonal shifts during menopause can still impact weight, even with good habits. You may need to make tweaks, like adding more protein, focusing on fiber, and adjusting your portion sizes to maintain your weight as your metabolism changes.

Myth 5: I must cut out all carbs to avoid developing insulin resistance
You don’t need to eliminate carbs. Complex carbs like whole grains, vegetables, and legumes are important for energy and digestion. The key is to focus on high-quality, fiber-rich carbs and avoid processed, sugary options that could contribute to insulin resistance.

Myth 6: Hormone replacement therapy (HRT) is dangerous for everyone.
HRT is not dangerous for everyone, and in many cases, it can safely alleviate menopausal symptoms like hot flashes and mood swings. If started early, it also can protect your heart and your bones. While HRT may improve energy levels and overall well-being, it’s not a direct solution for weight loss. Maintaining a healthy weight during menopause still requires a balanced diet and regular exercise. HRT can support these efforts, but sustainable weight management depends on healthy lifestyle choices.

Tips for losing weight and keeping it off during menopause

Menopause brings new developments to your body, but that doesn’t change the tried-and-true method for losing weight. To lose weight during menopause, you need to maintain a caloric deficit. Achieving this could be more difficult when your hormones are fighting against you, and you’re exhausted from sleepless nights. 

Here are the strategies that can help you lose weight and keep it off during menopause:

• Maintain a balanced diet: We’ll go into detailed Noom-approved tips below that can help you prevent weight gain or lose weight and keep it off during menopause. You’ll also learn to:
  • Track your calories: Log everything you eat in Noom to ensure you’re eating within your calorie range. Don’t cut calories too much, as this can increase stress hormones.
  • Practice mindful eating: Paying attention to hunger cues and eating slower helps prevent overeating. Eating foods with a lower caloric density also helps. Prioritize those green foods! 
• Get exercise: Cardio is good for burning calories and boosting your mood. Walking, dancing, and other joyful movement all count. Strength training preserves and builds muscle, which boosts metabolism. You don’t need weights to strength train; we’ll go into more detail below.
• Get more sleep: Poor sleep disrupts hormones like ghrelin and leptin, which control hunger and fullness, making it harder to stick to a calorie deficit. Aim for seven to nine hours a night by maintaining a regular sleep schedule and creating a calming bedtime routine. HRT can help by reducing symptoms that make sleep difficult, like hot flashes. You can also improve your sleep by:
  • Ensuring your sleep environment is cool, dark, and quiet.
  • Avoiding blue light (light from your phone, computer, or tablet) two to three hours before you go to bed
  • Keeping a consistent sleep schedule 
  • Avoiding drinking 30 minutes before bed and eating large meals two to three hours before bed
• Reduce stress: High stress raises cortisol levels, which can trigger fat storage, particularly around the belly, and increase cravings for unhealthy foods. You can help manage stress levels by:
  • Learning calming activities like yoga, meditation, or deep breathing. Check out the “Create inner calm” section of your “Success kit” for tools that can help.
  • Noom also has coach-led communities that can help you connect with others who share your interests and face the same challenges. These communities allow you to share stories and have your experiences validated. 

Noom recognizes that every person’s menopause journey is different. That’s why we’re committed to helping you develop sustainable habits that fit your lifestyle and personal preferences. You can confidently navigate this phase and maintain a healthy weight by making small, manageable adjustments that work for you.

How to eat to prevent weight gain during menopause: Diet tips

Making mindful food choices can help you keep weight off during menopause. Choosing healthy options and tracking the foods you eat in Noom will help you best support your body and maintain your health. 

Here’s how you should eat to keep weight off:

• Get more protein: Eating protein-rich foods at every meal can help you eat less overall and preserve muscle, which keeps your metabolism active. Protein keeps you satisfied, and as a result, you might naturally eat less. Also, as you go through menopause, maintaining muscle mass is crucial for supporting your metabolism and managing weight.
  • Experts recommend aiming for 20-30 grams of protein at each meal. Include lean protein sources, such as chicken, fish, low-fat dairy, or plant-based options like tofu and legumes.
  • Consider adding protein powder to your diet to boost intake. Look for products with fewer than 200 calories per serving and free from added sugars, preservatives, and artificial ingredients.
• Fill your plate with fruits and veggies: Fruits and veggies get the “green” light in Noom’s color system. They should be the main component of your diet. They are packed with nutrients and low caloric density and will keep you feeling full throughout the day.  Bonus: Studies suggest that eating fruits and vegetables may help reduce certain symptoms of menopause, including hot flashes and overall discomfort, though the impact on mood changes or sleep is less clear.
• Choose complex and fiber-filled carbs: Studies show that consuming complex carbohydrates like whole grains, legumes, and sweet potatoes, especially those with a low glycemic index and high fiber content, may contribute to weight loss and help manage body fat.
• Opt for healthy fats: Healthy fats, particularly omega-3 fatty acids, can have big health benefits for people going through menopause. Their anti-inflammatory properties can help to lessen menopause symptoms and help your body absorb nutrients. Examples of foods high in omega-3 fatty acids include fatty fish, like salmon, mackerel, and anchovies, avocado, sprouted walnuts, and seeds like chia, flax, and hemp.
• Calcium-rich foods and vitamin D: According to the Endocrine Society, women can lose up to 20% of their bone mass postmenopause. Calcium-rich foods are essential for maintaining strong bones and reducing the risk of osteoporosis. Vitamin D is equally important, as it helps your body absorb calcium more effectively. Add low-fat dairy, canned salmon (a good source of both calcium and vitamin D), and leafy greens such as kale, collard greens, broccoli, and bok choy to your diet. Vitamin D can also be found in fortified foods and through exposure to sunlight.

Remember, your body is adapting, and so can your eating habits. Small, consistent behaviors can make a meaningful difference in how you feel during this transition.

How to exercise to prevent menopause weight gain and lose weight

One contributor to menopausal weight gain can be an overall decrease in activity levels as you age. Joint or muscle pain, hormonal fluctuations, or poor-quality sleep can all cause you to be less active during menopause. 

Here’s how to start incorporating movement into your day:

• Add low-impact movement throughout your day: Walking, swimming, or practicing yoga can be a great way to stay active and boost your metabolism. As you build endurance, increase your time or up the intensity. 
• Aim for 150 minutes per week: Getting about 150 minutes of moderate activity per week has been shown to improve weight loss efforts. This equates to about a 20-minute brisk walk every day, which is totally doable.
• Incorporate strength training: Some form of resistance training is needed during menopause to maintain muscle mass and prevent weight gain. You don’t need weights to get started. Using your body weight, light weights, or resistance bands can help offset the natural muscle loss that can come with age. Dip into Noom’s Success Kit to see all the workouts and exercises available to you.

Can hormone replacement help prevent weight gain during menopause?

Hormone replacement therapy (HRT) aims to stabilize the estrogen and progesterone levels that decrease during menopause. While it cannot help you lose weight on its own, it can help manage menopause symptoms that make weight loss challenging. 

It might improve energy levels and sleep, which can help prevent weight gain. Studies also suggest that it can help with weight distribution. But HRT isn’t a magic fix; you’ll still need to eat well and exercise to manage your weight.

 Learn more about the different forms of HRT, what else it can do for you, and how to ask your doctor about it.

How GLP-1 medications can help with menopause weight loss

GLP-1 medications—like Wegovy^®, Zepbound^®, and compounded semaglutide* through Noom GLP-1^Rx—could help you lose weight during menopause. 

GLP-1 medications can reduce hunger, slow down stomach emptying, and stabilize blood sugar. These effects help curb overeating and reduce cravings, making it easier to control calorie intake. 

To qualify, you’ll need to have a BMI of 30 or above or a BMI of 27 or above with at least one weight-related health concern, like high blood pressure or high cholesterol.

How much weight could you potentially lose? Studies showed that semaglutide, a common type of GLP-1 receptor agonist, helped reduce body weight by about 15% over 68 weeks. Tirzepatide can help you lose an average of 15% to 22.5% of your body weight. If your clinician decides GLP-1 medications are right for you, remember that you’ll also need to make healthy lifestyle changes to get the best results.

If you’re ready to explore GLP-1 medications, Noom Med is ready to help. Noom Med clinicians can prescribe medication if needed. Plus, you’ll learn how to use Noom’s proven psychology-based lessons, tools, and support. With Noom Med, you’re setting yourself up for long-term success, not just a quick fix. See if you qualify for Noom Med here.

Navigating menopause with Noom: Your path to a healthier life

Menopause doesn’t have to throw your health journey off track. 

Yes, hormonal shifts and aging can affect weight and fat distribution, especially around your belly. But here’s the good news: while weight gain is common during this time, it’s not set in stone. You can prevent weight gain by focusing on nutrient-rich foods, staying active in ways you enjoy, managing stress, and prioritizing sleep.

Everyone’s menopause experience is different, and that’s where tailored support makes all the difference. Want to keep your weight steady, have more energy, or just feel like you’ve got a handle on things? Noom’s Healthy Aging and Metabolism Course Enhancement is an add-on to your Noom program that offers strategies designed to fit your unique needs and lifestyle. 

We’re also here for you if you want to explore HRT or weight loss medications. See if you qualify for Noom Med and then discuss GLP-1s with your clinician. They can prescribe the right medication for you if needed. They can also suggest compounded semaglutide through Noom GLP-1^Rx. Compounded semaglutide has the same active ingredient as Ozempic^® and Wegovy^® for just $149 per month to start. 

Discover how Noom can be your partner in making this new phase of life a healthy and positive one.

*Compounded semaglutide available on the Noom platform is produced in an FDA-registered facility but not reviewed by the FDA for safety, efficacy, or quality.

Note: Ozempic^® is not FDA-approved to treat obesity or for weight loss.