One of the biggest frustrations
During perimenopause and menopause, declining estrogen levels cause fat to shift from hips and thighs to the abdomen, including deeper visceral fat around organs. This abdominal weight gain often begins during perimenopause and may continue into postmenopause, typically averaging 0.5 to 1.5 pounds per year.
Muscle mass naturally begins declining around age 30, but menopause accelerates this loss. Lower estrogen contributes to reduced muscle strength and mass, particularly in the arms and legs. Since muscle burns more calories than fat, losing muscle further slows metabolism and makes weight gain easier.
As estrogen levels drop during menopause, your resting metabolic rate decreases, meaning you burn fewer calories at rest than before. This metabolic slowdown is compounded by muscle loss and decreased physical activity, making it easier to gain weight even if your diet hasn't changed.
Before menopause, women typically store fat in hips, thighs, and buttocks. After menopause, fat redistributes to the abdomen and trunk area, with increases in visceral fat around internal organs. This shift is linked to higher risks of metabolic disease and cardiovascular problems.
Traditional calorie-cutting diets often fail during menopause because hormonal changes slow metabolism, reduce muscle mass, and cause insulin resistance. The same eating patterns that worked in your 20s or 30s may no longer be effective, and overly restrictive diets can actually worsen muscle loss and metabolic slowdown.
Physical changes during menopause—including weight gain, abdominal fat accumulation, skin changes, and reduced muscle tone—can affect how you feel about your body. These changes, combined with hormonal mood shifts, may lead to decreased confidence, increased self-consciousness, and concerns about appearance.
After menopause, women's risk of heart disease rises significantly, and the risk of developing type 2 diabetes increases. Abdominal fat, insulin resistance, higher cholesterol, and elevated blood pressure all contribute to these risks. Women with diabetes face an even higher relative risk of cardiovascular disease compared to men.
Our evidence-based articles and resources will explore these important topics to support your informed decision-making:
Nutrition for hormonal balance
Strength training importance
Sustainable weight management plans
Access our evidence-based articles and resources on weight, metabolism & body changes to support your informed health decisions.
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