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Menopause Weight Gain: Why It Happens and How to Manage It
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Menopause
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How to Manage Weight Gain During Menopause
Exercise Regularly
Regular physical activity can be a helpful tool in managing menopause weight gain. The Department of Health and Human Services recommends moderate or vigorous aerobic activity on a regular basis. For moderate activity like brisk walking, target 150-300 minutes per week. For vigorous activity such as jogging, target 75-150 minutes per week. (4)
If you’re not able to hit those numbers at first, don’t worry! There are many strategies to build exercise into your daily routine - get the bus one stop sooner, park at the far end of the parking lot, or walk around the block before going into a store. Making exercise a social activity by inviting friends to join you or calling them on the phone while you walk can help target menopausal weight gain and build community at the same time!
Follow a Menopause Diet
A balanced menopause diet is similar in some way to a healthy diet at any other stage of life. Emphasizing fruits and vegetables is a great starting point, since they are rich in vitamins and can help support good bowel habits by providing fiber. The World Health Organization recommends at least 400 grams (approximately 0.9 lbs) of fruits and vegetables per day. (5)
Using legumes, nuts, and fish as protein sources is associated with a lower risk of heart disease and can help provide the building blocks for increasing muscle mass! In menopause, bone density often decreases, and consuming calcium can help provide your body the tools to maintain strong bones. Guidelines recommend 1000-2000mg of calcium per day. (5)
During perimenopause and menopause, the average metabolic rate decreases by as much as 200-300 calories per day. Part of eating a balanced diet to prevent menopausal weight gain is being aware of how many calories you’re eating. Strategies like meal-planning, weighing ingredients, and keeping healthy snack options around can help prevent consumption of unintentional calories.
Consider Weight Loss Medication
If you’re worried about menopause weight gain, you may be interested in exploring medication options like compounded semaglutide or other GLP-1s! Tirzepatide and semaglutide can both be safe and effective options to control insulin resistance and stop menopause weight gain. Studies like the SURMOUNT trial have shown that GLP-1 medications are effective across the lifespan. (6) Weight gain and other symptoms can be targeted with hormone replacement therapy, also called HRT for menopause.
If you’ve noticed weight gain during menopause and want to explore your options, talk to your provider with Mochi. Your provider can help you explore medications not just for managing weight, but also for hair thinning and other symptoms of menopause. For some people, a combination approach of multiple hormonal medications can be very powerful in targeting menopause weight gain.
Is Weight Gain From Menopause Permanent?
If you’ve noticed changes in your body and are searching for information on how to stop menopause weight gain, it’s natural to wonder if weight gain from menopause is permanent. It certainly doesn’t have to be!
Through a combination of a balanced menopause diet, regular exercise, and a medication regimen developed alongside your healthcare providers, menopausal weight gain can be stopped and even reversed. The next step is maintaining the weight loss you’ve accomplished! Studies show that when people take action to address menopause weight gain, the weight they lose can come back if they fall into old habits. (5, 7)
Maintaining your progress in stopping weight gain from menopause means working with a team. Your healthcare provider and nutritionist are part of that team, and working with family and friends to build new habits is also a powerful tool in your health journey!
When to Speak to a Provider About Menopause Weight Gain
Your doctor and nutritionist are also part of your team in tackling the challenges of menopause and weight gain. It’s never too early to reach out, ask questions, and advocate for yourself! If you’re worried about weight gain you’ve noticed, are experiencing menopause, or want to take a proactive approach and build a plan before perimenopause starts, reach out to your provider.
FAQs
How do you lose weight during menopause?
A combination of regular exercise, a healthy diet, and medications can all work together to tackle menopausal weight gain. For exercise, aim for 150-300 minutes of moderate activity like brisk walking per week, and if you can't hit those numbers at first, don't worry! Small changes like parking at the far end of the lot or walking around the block add up. On the diet side, being mindful of calories matters since your metabolism can slow by 200-300 calories per day during menopause. Your healthcare provider and nutritionist are part of your team, and together you can build a plan that works for you!
What is a good menopause diet?
A balanced menopause diet starts with emphasizing fruits and vegetables, which are rich in vitamins and fiber. Using legumes, nuts, and fish as protein sources is associated with a lower risk of heart disease and helps provide building blocks for maintaining muscle mass. Because bone density often decreases in menopause, guidelines recommend 1000-2000mg of calcium per day. Strategies like meal-planning, weighing ingredients, and keeping healthy snack options around can help prevent consumption of unintentional calories.
How do you lose menopause belly fat?
During menopause, decreasing estrogen leads the body to move fat storage from the thighs and hips to the abdomen. It can feel like menopause belly fat is inevitable, but it isn't! Through a combination of regular exercise, a balanced menopause diet, and a medication regimen developed alongside your healthcare providers, menopausal weight gain can be stopped and even reversed. GLP-1 medications like semaglutide and tirzepatide can be safe and effective options to help with this.
Can HRT help with menopause weight gain?
Weight gain and other symptoms can be targeted with hormone replacement therapy, also called HRT. For some people, a combination approach of multiple hormonal medications can be very powerful in targeting menopause weight gain. Your provider can help you explore whether HRT is the right fit for your situation and your goals!
Can GLP-1 medications help with menopause weight gain?
Yes! GLP-1 medications like tirzepatide and semaglutide can be safe and effective options to control insulin resistance and stop menopause weight gain. Studies like the SURMOUNT trial have shown that GLP-1 medications are effective across the lifespan, including in menopause. If you've noticed weight gain during menopause and want to explore your options, you can talk to a provider through Mochi.
Check Your Eligibility
If you're experiencing menopause and noticing weight gain, you’re not alone! A healthcare provider on Mochi Health's telehealth platform can help you determine the best course of action for your needs. Check your eligibility here.
Disclaimer: This article is for educational purposes only and should not be considered medical advice. The information provided does not constitute recommendations for treatment. Always consult with your healthcare provider about your specific situation, symptoms, and treatment options.
References
Peacock, K., & Ketvertis, K. M. (2023). Menopause. National Library of Medicine; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK507826/
Davis, S. R., Castelo-Branco, C., Chedraui, P., Lumsden, M. A., Nappi, R. E., Shah, D., Villaseca, P., & Writing Group of the International Menopause Society for World Menopause Day 2012. (2012). Understanding weight gain at menopause. Climacteric: The Journal of the International Menopause Society, 15(5), 419–429. https://doi.org/10.3109/13697137.2012.707385
Denby, N. (2025). Weight loss and prevention of weight gain in menopause. Post Reproductive Health. https://doi.org/10.1177/20533691251342325
U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans 2nd Edition. https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., & Várbíró, S. (2024). The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients, 16(1), 27. https://doi.org/10.3390/nu16010027
Tchang, B. G., Mihai, A. C., Stefanski, A., García‐Pérez, L., Mojdami, D., Jouravskaya, I., Gurbuz, S., Taylor, R., Karanikas, C. A., & Dunn, J. P. (2025). Body weight reduction in women treated with tirzepatide by reproductive stage: a post hoc analysis from the SURMOUNT program. Obesity, 33(5), 851–860. https://doi.org/10.1002/oby.24254
Senechal, M., Arguin, H., Ardilouze, J.-L., Carpentier, Dionne, Brochu, M., & Bouchard. (2011). Weight gain since menopause and its associations with weight loss maintenance in obese postmenopausal women. Clinical Interventions in Aging, 221. https://doi.org/10.2147/cia.s23574
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