Menopause and Weight Gain

Many women notice changes in body weight during perimenopause and menopause, even without significantly changing their eating habits or physical activity.

This phase can feel frustrating and may create the impression that the body is responding differently than before.

Common changes may include:

• increased abdominal fat
• more difficulty losing weight
• increased cravings or appetite
• lower energy levels
• changes in body composition

Why Does Weight Change During Menopause?

During perimenopause and menopause, natural physiological changes can influence metabolism and the way the body manages energy and body fat.

Factors involved may include:

• hormonal fluctuations
• reduced muscle mass
• sleep quality
• chronic stress
• changes in physical activity levels

The autonomic nervous system may also play an important role in regulating appetite, energy, and the stress response.

You can learn more about this connection in this article on the autonomic nervous system and stress.

The Role of Stress and Sleep

Chronic stress and insufficient sleep may influence:

• hunger and satiety
• daily energy levels
• sugar cravings
• physical recovery

When the body remains in a constant state of tension, it may become more difficult to maintain regular and sustainable habits.

Foundational Habits to Support a Healthy Weight During Menopause

Every woman is different, but there are several foundational strategies that may help support metabolic wellbeing during this transition.

Prioritize Protein at Meals

Protein helps support muscle maintenance and may contribute to satiety and more stable energy levels.

Helpful protein sources may include:

• eggs
• Greek yogurt
• legumes
• fish
• nuts and seeds

You may also enjoy this high-protein chia pudding recipe for a simple menopause-friendly breakfast.

Avoid Extreme Restriction

Highly restrictive diets may increase stress and feelings of frustration.

A more gradual and sustainable approach is often easier to maintain long term.

Support Sleep Quality

Better sleep can positively influence energy, appetite regulation, and overall wellbeing.

You can also read the article on perimenopause and the nervous system.

Include Regular Movement

Adapted physical activity, particularly strength-based movement and regular daily activity, may help support:

• metabolism
• muscle mass
• energy
• mood

Support Nervous System Regulation

Nervous system regulation may help improve the relationship between stress, appetite, energy, and recovery.

Body-based approaches and relaxation practices may offer complementary support.

An Integrated Approach

In my practice in Turin and online, I support women during perimenopause and menopause through an integrated approach that includes:

• nutrition and lifestyle education
• nervous system regulation
• craniosacral therapy
• personalized and sustainable strategies

The goal is to support overall wellbeing and help women feel more balanced during this transition.

Conclusion

Weight gain during menopause is often multifactorial and not simply a matter of willpower.

Understanding the body’s changes and adopting a gradual, supportive approach may help improve energy, balance, and long-term wellbeing.