Menopause: Understanding Your Changing Body (and Learning to Work With It)

Menopause can feel like a season of contradictions. One moment you may feel grounded and confident in who you are, and the next you’re wondering why your body feels unfamiliar,

unpredictable, or harder to manage than it used to be. If you’ve noticed changes in your weight, appetite, energy, mood, or body shape and found yourself asking, “What am I doing wrong?” It's important to pause right there and acknowledge that you are moving through a very real and significant life transition, and the ups and downs you’re experiencing are both valid and common.

Most women enter perimenopause in their 40s, and this phase typically lasts around four to six years. You officially reach menopause after 12 consecutive months without a menstrual period, at which point you move into post-menopause. This stage of life often arrives alongside other major changes too: children becoming more independent, shifting family dynamics, caring for aging parents, career reflection, and thoughts about aging and mortality. All of this matters. Your body is adapting within the context of a much bigger life picture, not in isolation. During this time, many women experience osteopenia, meaning bone mineral density is lower than normal but not low enough to be classified as osteoporosis. This makes nutrition and resistance training particularly important for long-term bone health, mobility, and independence (1).

With the onset of perimenopause and menopause, estrogen levels decline, and estrogen plays a far broader role in the body than many people realise. One of the key changes is a reduction in basal metabolic rate. As estrogen’s influence decreases, the body burns fewer calories at rest. At the same time, body composition shifts tend to occur, including a gradual loss of lean muscle mass, an increase in fat mass, and a change in fat distribution toward more abdominal fat. Together, these changes can reduce daily energy needs by up to 250–300 calories per day without any intentional change in eating or movement patterns (2,3).

Estrogen also has a hunger-suppressing effect through estrogen alpha receptors in the central nervous system. As this effect diminishes, appetite can increase, which can feel confusing or frustrating when eating habits have not changed significantly (4).

It’s also important to zoom out and look at the broader picture. On average, women gain

approximately 6.8 kg per year between the ages of 50 and 60, regardless of starting weight,

body size, race, or ethnicity (5). This is a population-level physiological trend, not a personal

failure or a lack of willpower.

When bodies change, it is very common to feel pressure to respond with restriction or to chase quick weight loss. However, during menopause this approach often backfires. Energy intake below basal metabolic rate does not lead to sustainable weight loss in the long term and is associated with poorer adherence, increased fatigue, and greater physiological stress. Instead, this stage of life calls for a shift in mindset away from weight loss and toward building sustainable health behaviours that allow your body’s set-point weight to settle.

There are two important parts to this process. The first is learning to accept natural body

changes and rebuild inner confidence, often with support such as one-to-one body image work with a dietitian (hi!) or therapist trained in this area. The second is adapting eating and

movement behaviours to meet the needs of your changing body so that you can feel your best physically and mentally.

Protein needs increase during menopause due to a reduced muscle-building response. A higher total protein intake, spread evenly across the day, helps support muscle maintenance,

metabolic health, and recovery from exercise. Including protein at every meal is recommended, with particular attention to post-exercise protein intake. Fatty fish such as salmon, mackerel, sardines, trout, tuna, and herring should be included at least twice per week (100–120 g per serve) for their protein and omega-3 content.

Carbohydrates remain an important part of nutrition during menopause, particularly for women who are exercising. Avoiding carbohydrates or following a low-carbohydrate approach can impair training performance, recovery, and overall energy availability. Emphasis should be placed on fibre-rich carbohydrate sources, including oats, whole grains, whole-wheat bread, lentils, chickpeas, and beans. A daily fibre intake of approximately 30–45 g is recommended, preferably with a focus on whole grains, with around one-third of total grain intake coming from whole-grain sources (6).

Adequate hydration plays a key role in supporting energy levels, appetite regulation, and

physical performance. A practical minimum target for fluid intake is approximately 33 mL per

kilogram of body weight per day, with higher needs for active individuals or warmer

environments.

Micronutrient intake also becomes increasingly important during menopause. Adequate calcium, vitamin D, vitamin C, and B vitamins support bone health, energy metabolism, and overall wellbeing. Including calcium-rich foods daily is recommended, such as milk, yoghurt, hard cheese, calcium-set tofu, and canned sardines with bones.

Exercise remains a cornerstone of health during menopause, with strength training being

particularly important. Resistance training helps preserve muscle mass, maintain bone density, support metabolic health, and improve functional strength. Lifting relatively heavy weights using challenging loads, multiple times per week, is recommended. Where appropriate, short high-intensity sessions can also be included once or twice weekly to support cardiovascular and metabolic health.

Fueling exercise appropriately is just as important. Training in a fasted state is generally not

recommended during menopause, as it may increase cortisol levels and impair recovery.

Instead, consuming carbohydrates before training supports performance and reduces

physiological stress. Around 0.5 g of carbohydrate per kilogram of body weight is recommended 30–60 minutes before shorter sessions under 60 minutes, and approximately 1 g per kilogram for longer sessions. For example, for a 70 kg person before a shorter session, this might look like three Medjool dates, a hot cross bun, or a crumpet with jam. Post-training nutrition should include a balance of carbohydrates, protein, and fluids to support recovery.

Menopause is not something to fix or fight against. It is something to navigate with curiosity,

compassion, and evidence-based support. When restriction and self-blame are replaced with

nourishment, strength, and care, this stage of life can become one of confidence, resilience, and deepened self-trust. Your body is changing because it is responding exactly as it was designed to, and with the right support, you can feel strong, nourished, and well throughout this transition.

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Article References

1. NAMS Position Statement, Menopause

2. Lovejoy JC et al., Obesity Reviews

3. Poehlman ET, American Journal of Clinical Nutrition

4. Santollo J et al., Hormones and Behavior

5. Sternfeld B et al., American Journal of Epidemiology

6. NHMRC Australian Dietary Guidelines

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Your Menopause Questions:

How to get rid of menopause weight?

This is such a common and completely understandable question. Many people notice body changes during menopause and want to know what they can do to return to their previous body size.

Menopause involves significant hormonal shifts, especially changes in estrogen that can affect how and where the body stores weight. For most women, this means weight gain or weight redistribution, even when habits haven’t changed.

Rather than focusing only on “getting rid of” weight, we often zoom out and ask: how can we support your body through this transition?

That usually includes:

• Supporting muscle mass with resistance training

• Eating regularly and adequately

• Prioritising protein and fibre

• Supporting sleep and stress

• Protecting bone and heart health

For some people, weight stabilises within a healthy range for them when their body feels consistently nourished and supported. For others, the focus becomes feeling stronger, more energised, and more comfortable– even if their body doesn’t look exactly as it did before.

 

When will I stop gaining menopause weight?

There isn’t one clear timeline, and we know that uncertainty can feel unsettling.

Weight changes often occur gradually across perimenopause rather than at one specific moment. For many people, weight gain slows or stabilises once hormones settle– particularly when nutrition, movement, sleep, and stress are supported.

If weight is increasing quickly, it can help to look at the broader picture: muscle mass, eating patterns, stress load, sleep quality, medications, and medical factors all play a role.

Try and remember your body isn’t working against you and being difficult, it’s adapting to a new stage of life so being kind to yourself is so important.

Can low estrogen cause weight gain?

Yes, changes in estrogen can contribute, lower estrogen can influence:

• Fat storage patterns (often more centrally)

• Insulin sensitivity

• Muscle mass

• Sleep and energy

  
  

But estrogen is only one piece of the picture. Life stress, reduced muscle mass, years of dieting, and inconsistent nourishment often interact with hormonal changes.

Understanding this can shift the question from “what am I doing wrong?” to “what does my body need more of right now?”

What is the best diet for menopause weight loss?

The evidence shows that eating in a way that supports the following is most beneficial:

• Supports muscle and bone health

• Keeps blood sugars steady

• Doesn’t leave you feeling deprived or preoccupied with food

• Is sustainable long term, and is enjoyable!

That usually looks like regular meals, adequate protein spaced across the day, fibre-rich carbohydrates, healthy fats, and flexibility.

Very restrictive diets can sometimes worsen fatigue, cravings, hot flushes, sleep disruption, and muscle loss, which often makes weight regulation harder, not easier.

What's the average weight gain during menopause?

Many women gain some weight during midlife– often around 2–5 kg across the menopausal transition.

But we know that averages don’t tell individual stories and some bodies change very little. Others change more noticeably. Genetics, stress, sleep, muscle mass, medications, and dieting history all influence what happens. This is why getting 1:1 individualised support can be so helpful.

Why am I gaining weight so fast when I barely eat?

This a question we hear a lot, and usually carries frustration with it. 

If it feels like you’re eating very little and still gaining weight, it doesn’t mean you’re imagining things or lacking willpower. Possible contributors include:

• Irregular or inconsistent intake

• Years of dieting affecting metabolic rate

• Loss of muscle mass

• Increased stress or poor sleep

• Underestimating how much fuel your body needs now

  
  

Your body loves consistency, and often, supporting the body with more consistent nourishment (not less) actually helps things feel more stable over time.

Can you flatten a menopause belly?

Abdominal changes during menopause are largely driven by hormonal shifts and changes in body composition. Strength training, regular nourishment, sleep, and stress management can support metabolic health and how your body feels.

That said, weight reduction in just one area isn’t possible, and a softer belly doesn’t automatically mean poor health. For many people, the goal of becoming feeling stronger, more comfortable, and confident,  rather than chasing a perfectly flat stomach will help them feel better within themselves.

We also acknowledge that this stage of life can bring up a lot emotionally. Your body may not look or feel the way it once did, and that can be confronting. Part of the work we often do together is gently shifting the relationship you have with your body, moving away from criticism and toward understanding.

That might mean learning to speak to your body with more kindness, noticing what it allows you to do each day, and building a sense of appreciation for its strength and resilience– especially through change. A healthy relationship with your body doesn’t mean loving every part of it all the time. It means working toward respect, care, and gratitude, even when things feel different.