Midlife weight gain is common but manageable. Discover the real reasons it happens and practical steps to support healthy, sustainable weight control.
Menopause & Weight Gain, What’s Normal and What You Can Change
If you’re eating the same, exercising the same, but gaining weight it’s not your imagination. Hormonal changes slow metabolism, alter insulin sensitivity, and encourage fat to settle around the middle.
The good news? Weight gain is not inevitable and it is absolutely possible to feel strong, healthy and confident again.
What’s Really Happening in Midlife
Metabolism slows by around 200 calories per day
Insulin resistance can increase, especially with poor sleep
Muscle mass gradually drops
Stress hormones encourage fat storage
Practical Strategies That Actually Work
1. Strength train 2–3 times per week This is the single best thing you can do for your metabolism.
2. Increase protein Aim for 1–1.2 g/kg/day to retain muscle.
3. Cut back on alcohol It disrupts sleep and slows fat burning.
4. Consider a medical weight-loss review If lifestyle changes aren’t shifting weight, specialist support can.
Want personalised guidance? Book a menopause and weight review at Bristol Menopause Clinic today.