Many women notice weight gain during menopause, especially around the abdomen, even without changes in diet or exercise. This is largely due to hormonal shifts, particularly the decline in estrogen and progesterone, which influence metabolism, fat distribution, and insulin sensitivity.

As estrogen levels drop, the body becomes more prone to storing fat rather than burning it, especially around the midsection. Additionally, lower estrogen levels can lead to insulin resistance, making it harder for the body to regulate blood sugar, increasing the risk of belly fat accumulation, metabolic syndrome, and type 2 diabetes.

Progesterone also plays a role. As it declines, fluid retention and bloating can make weight gain feel even more pronounced. At the same time, menopause often leads to higher cortisol levels (the stress hormone), which encourages fat storage, particularly visceral fat—the type of fat linked to inflammation, heart disease, and poor metabolic health.

Compounding the issue, menopause is associated with muscle loss (sarcopenia), which naturally slows metabolic rate, making it easier to gain weight and harder to lose it. Reduced muscle mass means fewer calories burned at rest, which can lead to further weight gain if dietary habits remain the same.

Fortunately, supporting metabolic health through hormone-balancing nutrition, strength training, gut health support, and stress management can help regulate weight and improve overall well-being during menopause.