“Why am I Gaining Weight in Peri-Menopause / Menopause”? Understanding Your Hormones and Midlife Weight Gain
Minal Patel - Naturopath & Food Scientist | Bhimble Wellness
Have you hit your 40s (or early 50s), you’re eating well, moving your body, doing all the “right” things and still your weight is creeping up?
You are not failing. Your hormones are changing.
Research shows around 60–70% of women experience weight gain during peri-menopause and menopause even without changing their diet or exercise habits.
Many women tell me they feel:
- Self-conscious in a body that suddenly feels unfamiliar.
- Worried something deeper is wrong.
- Frustrated that no one warned them this could happen.
- Like their identity is quietly shifting.
You are not alone and there are ways to naturally support your body through this transition.
What do my Hormones Have to do With Weight Gain?
During peri-menopause and menopause, your key hormones, estrogen and progesterone start to fluctuate and eventually decline.
During this time:
- Your body becomes more insulin-resistant
- Fat is burned less efficiently
- Belly fat is stored more easily
- Stress hits harder
- Sleep becomes lighter and more disrupted
Additionally there’s a natural shift toward relatively higher androgen (hormones) levels. Androgens help with your energy, motivation and metabolism however when these hormone levels are high they can contribute to weight gain around the middle, changes in skin and hair and shift in body shape that feels very unfamiliar.
None of this is about willpower. It’s about your physiology.
Insulin Resistance & Midlife Weight Gain
Insulin resistance is one of the most overlooked drivers of weight gain during peri-menopause and menopause.
When your body becomes insulin-resistant:
- Glucose can’t enter your cells efficiently
- Insulin levels rise (hyperinsulinaemia)
- More fat is stored - especially around the abdomen
- Your energy levels crash more easily
Supporting insulin sensitivity often helps ease menopausal symptoms overall not just reduce your weight.
Signs of insulin resistance include:
- Weight gain around the middle
- Sugar cravings
- Afternoon energy crashes
- Fatigue and brain fog
- Skin tags
- High cholesterol or triglycerides
- Acanthosis nigricans (dark, velvety skin in folds like the neck or armpits)
- PCOS (which increases your risk of insulin resistance)
Other Things Worth Checking If Weight Gain Feels Stubborn
It’s always worth ruling out other weight gain contributors with your general practitioner or health practitioner such as:
- Thyroid conditions (including Hashimoto’s)
- Auto-immune conditions
- Medications - the pill, some antidepressants, some blood pressure medeications.
- Chronic inflammation
- Persistently high cortisol (long-term stress, burnout, adrenal strain)
Sometimes weight gain is your body waving a flag saying, “I need support.”
Simple Ways to Lose Weight or Maintain a Healthy Weight
Here are some simple ways to reduce your weight that actually work with your body and not against it.
Eat Enough Protein - Protein supports muscle which boosts metabolis, stabilises blood sugar and helps you feel full for longer.
Prioritise sleep - Poor sleep raises your cortisol and insulin levels. Aim for 7–8 hours of sleep per night. Dim lights at night, reduce your screen time and create a calming winding down routine before bedtime.
Strength Train (even gently) - 2–3 sessions per week helps rebuild muscle, prevent sarcopenia, boosts metabolism, support bones and improves insulin sensitivity.
Reduce stress - High stress = high cortisol = harder to lose weight. Try deep breathing, journaling or sitting outside with your morning cuppa.
Reduce Refined Sugar & Processed Carbs - These drive insulin resistance and inflammation, making weight loss much harder during midlife.
Reduce Alcohol Intake - Alcohol affects liver detox pathways, blood sugar, sleep and hormone balance (especially during menopause).
Stay hydrated - Hydration supports digestion, metabolism, energy, and appetite regulation.
You’re Not Alone.
You don’t have to figure this out on your own.
If weight gain has knocked your confidence and made you feel disconnected from your body, there is help available.
With the right support, it is possible to reduce your weight, feel satiated, calmer and more like yourself again.
Are You Ready to Get to the Root Cause of Your Weight Gain?
If your weight gain is affecting your confidence, energy or daily life, let’s chat.
Book a complimentary Hormonal Wellness Discovery Call.
Together, we’ll look at your hormones, metabolism, stress, and lifestyle. We’ll create a personalised plan to help you feel calm, in control and comfortable in your body again.
Together, we’ll look at your hormones, inflammation levels, sleep and stress.
We’ll create a personalised health plan to help you reduce your pain, feel calm and in control of your body again.
With love & understanding,
Minal xx