About half of all women experience weight gain during menopause. Most women gain around 10 kg by the time they reach this stage. The weight gain usually begins during perimenopause, several years earlier. Women typically add about 1.5 pounds each year as they progress through their 50s.
The dreaded "menopause belly" creates more than just appearance concerns. Visceral fat increases from 5-8% of total body weight to 10-15% after menopause and settles around the abdomen. This particular fat type raises the risk of heart disease, type 2 diabetes, and breast cancer. Many women's experience with perimenopause weight gain feels sudden and dramatic - like gaining 20 pounds overnight - even when their diet and exercise habits stay the same.
Let's uncover the truth about menopausal weight changes that doctors rarely discuss fully. This piece will help you learn about hormone changes' effects on fat storage and stress's role in making things worse. You'll discover which dietary adjustments actually work. The most valuable takeaway might surprise you: women in their 50s need about 200 fewer daily calories than in their 30s and 40s just to maintain their current weight.
The hormonal truth behind menopause weight gain
The hormonal roller coaster of menopause changes how our bodies store and process fat. Nobody told me my changing hormones would transform my metabolism and fat distribution patterns during perimenopause. Let's explore what really happens in our bodies during this transition.
How estrogen and progesterone affect fat storage
Dropping levels of estrogen and progesterone during menopause do more than cause hot flashes—they completely rewire our fat storage systems. Estrogen helps distribute fat to our hips and thighs before menopause. Your body's fat redistribution moves toward the abdominal area as these levels drop [1].
This change isn't subtle. Belly fat makes up only 5-8% of total body weight in premenopausal women. This number jumps to 15-20% after menopause [1]. Estrogen maintains the typical female fat distribution pattern, especially in subcutaneous areas, while limiting intra-abdominal fat buildup [2].
Progesterone plays a crucial role too. Lower progesterone reduces energy consumption and triggers increased fat storage during perimenopause [3]. We lose the natural calorie-burning effect of the luteal phase with fewer ovulatory cycles. The mix of high estrogen and low progesterone during perimenopause creates the perfect metabolic storm for weight gain.
Here's how estrogen affects fat metabolism:
-
It helps use lipids as energy sources
-
It stops lipogenesis (fat creation) in the liver and muscle
-
It improves muscle oxidative capacity to enhance fatty acid uptake
Insulin resistance and blood sugar spikes
Your body's insulin function changes dramatically during menopause. Estrogen gives women better insulin sensitivity compared to men of the same age before menopause [4]. This advantage disappears as estrogen levels drop after menopause [4].
Estrogen optimizes insulin activity in the body. Your cells become less responsive to insulin without enough estrogen. This leads to insulin resistance and higher blood sugar levels [5]. Weight management becomes harder—glucose gets stored as fat instead of entering muscle cells for energy [3].
Perimenopause creates tough conditions. Blood glucose spikes and falls unpredictably due to fluctuating estrogen and progesterone levels [5]. High estrogen can make the body more sensitive to insulin and cause hypoglycemia. Progesterone increases insulin resistance and leads to hyperglycemia [5].
Blood sugar regulation becomes less efficient and many women experience more cravings, especially for carbs. This starts a vicious cycle—insulin resistance promotes weight gain, which makes insulin resistance worse.
Does menopause cause weight gain?
Hormonal changes contribute to weight gain but they're not the only reason. Menopause makes it easier to gain weight around your abdomen, but many other factors play a role [6].
Aging naturally decreases muscle mass and slows metabolism. We lose about 1% of muscle mass each year after 30, and this speeds up during menopause. Less muscle means fewer calories burned at rest [7]. Weight gain follows naturally if we keep eating the same amount while our metabolism slows.
Your genes strongly influence whether you'll develop the classic "menopause belly." You're more likely to carry extra abdominal weight if your parents or close relatives do [6].
Other factors include:
-
Poor sleep patterns (common during menopause)
-
High stress and cortisol levels
-
Less physical activity
-
Changes in hunger hormones like leptin and ghrelin [8]
Weight gain stabilizes after menopause, but you'll see the biggest increases during perimenopause and the first few years after your final period [7]. This isn't just about looks—extra belly fat releases inflammatory compounds and increases your risk of insulin resistance, heart disease, type 2 diabetes, and certain cancers [6].
Learning about these complex hormonal mechanisms helps explain why old weight loss approaches often fail during menopause. Our bodies respond to fundamental metabolic changes that need different strategies than what worked in our 30s and 40s.
The role of stress and cortisol in midlife weight gain
Stress does more than make you uncomfortable—it changes how your body stores fat, especially during midlife. My late 40s taught me something interesting: daily stress seemed to affect my body more than it used to. The science behind this makes perfect sense.
Why stress increases belly fat
The link between stress and belly fat isn't just something people talk about—it's rooted in biochemistry. Your body releases cortisol, known as the "stress hormone," when you're under pressure. Cortisol naturally peaks in the morning to wake you up and then drops throughout the day. But ongoing stress throws this rhythm off balance, keeping your cortisol high all day long [9].
This becomes a real issue during midlife because the fat deep in your belly has four times more cortisol receptors than fat anywhere else in your body [9]. That's why stress seems to target your midsection. Higher cortisol levels tell your body to store more fat right in your belly area.
The physical changes from stress go beyond fat storage. Your cortisol spike raises blood glucose—a trait that helped our ancestors deal with threats [10]. The problem now is that modern stress rarely needs physical action. Your body can't use this extra glucose, so insulin steps in and stores it as fat [11].
Research from 2017 showed the clear connection between high cortisol and extra weight around the waist—what doctors call visceral fat [12]. This isn't just about looks; this type of fat acts like an active tissue that increases inflammation and health risks.
Understanding menopause cortisol weight gain
My body had a natural stress management system through my reproductive years that I never knew existed. Estrogen actually fights against cortisol's effects [9]. But this protection fades as estrogen drops during perimenopause and menopause.
Life hits hard during these years. Empty nests, aging parents who need care, changing relationships, career stress, and menopause symptoms pile up [13]. These emotional and physical challenges make weight management much harder.
Your body manages cortisol well before menopause by balancing progesterone and estrogen. These hormone levels drop during perimenopause, which weakens your body's cortisol control system and leads to stronger stress responses [14]. Studies show that menopause itself can change cortisol patterns, not just outside stress [15].
This cortisol imbalance shows up in several ways:
-
Weight gain, mostly around the middle
-
Strong cravings for sugary, fatty foods
-
Poor sleep that makes you hungrier
-
Low energy that makes exercise harder
-
Mood swings that can lead to comfort eating [15]
The pattern becomes obvious: stress boosts cortisol, cortisol raises blood sugar, insulin jumps in to help, and fat builds up—mainly in your belly [11]. High cortisol also makes you crave sugary foods to quickly fix blood sugar [12].
Stress and fatigue naturally push us toward comfort foods that give quick energy. This starts another tough cycle—these foods trigger lots of insulin, and your body works so hard to clear the sugar that levels can crash (hypoglycemia). Then you feel tired and want more sweets [14].
This complex relationship between stress, cortisol, and weight helps explain why regular diets often fail during menopause. Our bodies need help with hormone balance rather than just eating less calories.
How sleep disruption fuels cravings and fat gain
Sleep disruption acts like a hidden saboteur in the menopause weight gain story. Half of all women going through menopause can't sleep properly. This creates the perfect storm that leads to unwanted weight gain. Your body's food processing system changes during those restless nights - it's not just about feeling tired anymore.
The link between poor sleep and overeating
Bad sleep makes me reach for cookies instead of carrots the next day—and science backs this up. Research shows your body changes how it uses nutrients after just three nights of bad sleep. Women's respiratory quotient goes up by 3%, carbohydrate oxidation increases by 20%, and fat oxidation drops by 16% [2]. Put simply, your body burns less fat for energy when you don't sleep well.
These metabolic changes look just like what happens when estrogen levels drop. Studies show women with low estrogen levels experience similar changes: their respiratory quotient rises 5%, carbohydrate oxidation jumps 33%, and fat burning decreases 26%—even with normal sleep [2].
Your metabolism takes a double hit from this combination. A researcher explains it this way: "We found that both low estrogen and interrupted sleep—even with enough total sleep time—reduced how much fat the body used for energy. This can lead to more fat storage and weight gain over time" [16].
Bad sleep affects your food choices too. Studies from 2018 and 2021 show clear connections between lack of sleep and food cravings. People have less self-control around tempting foods when tired [17]. Your body craves quick energy from carbs and sugar when you're sleep-deprived—exactly the foods that pack on pounds.
Night sweats, anxiety, and hunger hormones
Night sweats make menopausal sleep problems worse. These aren't just warm spells—they're intense episodes that soak through clothes and bedding [18]. Many women wake up overheated with racing hearts and need to change clothes or towel off [19].
Weight gain connects to this in several ways. Night sweats break up your sleep cycle and trigger those metabolic changes mentioned earlier. They also make you anxious about sleeping. Progesterone—a hormone that helps you sleep—decreases as menopause progresses [19]. Lower progesterone plus nighttime disruptions often leads to chronic insomnia.
Stress hormones make the sleep-weight connection stronger. Sleep anxiety raises cortisol levels, which stores fat in your belly. A nasty cycle begins: bad sleep leads to more stress, higher cortisol, disrupted metabolism, weight gain, increased anxiety, and even worse sleep.
Hormone replacement therapy (HRT) might help some women. HRT can redistribute belly fat and improve sleep quality, which helps make healthier lifestyle choices easier [8]. But HRT isn't right for everyone, especially those with certain medical conditions [19].
Women who can't use hormones need to focus on sleep quality. Researchers now believe "better sleep during menopause might prevent weight gain and lower risks of diabetes and related diseases" [2]. Here are some practical tips:
-
Wear lightweight, loose nightwear
-
Keep your bedroom cool with a fan or open window
-
Have cold water and fresh nightclothes nearby
-
Set consistent sleep and wake times
-
Stay away from screens before bed
-
Cut back on caffeine, alcohol, and heavy meals in the evening [19]
Looking at menopausal weight management from this viewpoint opens new doors. Sleep is a vital metabolic regulator. This knowledge gives you another way to maintain healthy weight during this transition, beyond just watching your diet.
Rethinking your diet: what used to work won’t anymore
Remember that diet plan that kept you slim in your 30s and 40s? It's time to let it go. My body changed during perimenopause, and I found out the hard way that my trusted eating habits stopped working. This left me puzzled and frustrated about my growing waistline.
Why old eating habits fail during menopause
Eating habits that kept us fit in earlier decades don't work as our hormones change. This isn't about willpower—it's how our bodies work. Lower estrogen levels make our bodies store fat more easily, mainly around the belly. Our metabolism slows down too.
Our bodies need about 200 fewer calories each day after menopause compared to our 30s and 40s. Eating the same amount leads to weight gain. Right when our bodies start storing more fat, we need less food.
Blood sugar response changes a lot during this time. Foods that once gave steady energy now make blood sugar go up and down. Carbs that used to fuel your workouts now turn into stored fat more easily. Even healthy foods like fruit, whole grains, and starchy vegetables work differently in your body after hormone changes.
When you eat becomes more important. Late-night snacks or irregular eating patterns that your body handled fine before now add more to weight gain. Your body clock and hormone cycles react more to when you eat, not just what's on your plate.
Your body handles alcohol differently too. That glass of wine that barely made a difference now changes how your liver works, how well you sleep, and your weight. Your liver focuses on processing alcohol before burning fat, which leads to more fat storage.
How to stop weight gain during menopause with food changes
You don't need to starve yourself when changing your diet. Here are practical ways to work with your body's new needs:
Prioritize protein at every meal. Try to get 25-30 grams per meal. This helps keep muscle and speeds up metabolism. Your body uses more energy to digest protein than other nutrients, and it keeps you full longer.
Time your carbs better. You can't eat carbs freely like before. Eat most carbs earlier in the day or around workouts when your body can use them best. Pick complex carbs with fiber that won't spike your blood sugar as much.
Add healthy fats. Unlike old advice that said fats were bad, moderate amounts of healthy fats from avocados, olive oil, nuts, and fatty fish help make hormones and keep you satisfied longer.
Set an eating window. You don't need strict intermittent fasting. Just eat within a 10-12 hour window daily (like 8am to 6pm). This matches your natural body rhythm and lets your digestion rest.
Make portions smaller smartly. Instead of cutting out whole food groups, make portions about 20% smaller. This matches your lower calorie needs without slowing metabolism like strict diets do.
Foods that cause problems during menopause include:
-
Refined carbs (white flour products, sugary treats)
-
Alcohol (especially at night)
-
Highly processed foods with artificial ingredients
-
Too much caffeine (raises stress hormones)
-
Foods that cause inflammation in your body
Being consistent matters more than being perfect. Quick-fix diets don't work as well during menopause as steady, lasting changes. Small, regular changes keep your metabolism running while preventing hormone ups and downs from extreme dieting.
Learning about these body changes helps you take control. Work with your changing body instead of fighting it. This helps you create an eating plan that keeps you healthy through this change and beyond.
Smart eating strategies for lasting weight loss
A sustainable eating approach that works during menopause needs a complete change in mindset. My body's changes taught me that certain dietary strategies could make a real difference. These weren't quick fixes but lasting solutions for this new hormonal reality.
The menopause diet 5 day plan to lose weight
A well-laid-out eating plan serves as the foundation for menopausal weight management. Research shows women need about 200 fewer calories daily in their 50s compared to their 30s and 40s [8]. The composition of those calories matters more than just cutting them.
Here's a practical 5-day reset that emphasizes:
-
Day 1: Start with protein-rich breakfasts like Greek yogurt with berries and ground flaxseed to balance blood sugar early [3]
-
Day 2: Add healthy fats through avocados, olive oil, and fatty fish to support hormone production [20]
-
Day 3: Include phytoestrogen-rich foods like tofu, tempeh, and ground linseed to help balance hormones [21]
-
Day 4: Choose fiber-rich whole grains and vegetables to promote fullness and digestive health [3]
-
Day 5: Try a 12-14 hour overnight fasting window to normalize blood sugar and improve insulin sensitivity [21]
Short-term weight loss isn't the goal - establishing sustainable patterns is. A good menopause diet creates a moderate calorie deficit of about 500 calories daily [20]. This promotes steady weight loss without slowing your metabolism.
Best foods for menopause weight loss
Research shows several dietary patterns help with menopausal weight management. The Mediterranean diet stands out - a 2024 review found it helps with weight loss while lowering blood pressure and cholesterol [22].
Low-glycemic eating helps manage insulin resistance that comes with menopause. Your food choices become crucial as estrogen levels drop.
These foods should be part of your regular diet:
Protein powerhouses: Each meal should have 25-30g protein from fatty fish, lean meats, eggs, tofu, and legumes [22]. Your metabolism gets support from adequate protein, which preserves muscle mass during menopause.
Fiber-rich foods: Studies show each 10-gram increase in daily soluble fiber reduces belly fat by 3.7% [23]. Load up on cruciferous vegetables, beans, avocados, oats, and seeds.
Phytoestrogens: These plant compounds offer mild estrogenic effects that balance hormones. Natural support comes from soy foods (tofu, tempeh, edamame), ground flaxseed, and other seeds [5].
Calcium-rich options: Your bone health needs 2-3 servings of calcium-dense foods daily [5]. Plant-based alternatives fortified with calcium work just as well as dairy.
Foods to avoid for menopause belly fat
Removing problem foods often works better than adding good ones. These common triggers should be avoided:
Alcohol: It does more than add empty calories - it disrupts sleep, triggers hot flashes, and makes your liver focus on processing alcohol instead of burning fat [5]. Even moderate drinking can affect your weight during menopause.
Refined carbohydrates: White flour products, sugary treats, and processed snacks spike blood sugar and promote stomach fat storage [4].
Caffeine: Small amounts early in the day might work, but too much raises cortisol and can trigger hot flashes and night sweats [5]. Herbal teas, especially in the afternoon, help with weight management and sleep.
High-sodium foods: Processed meals, canned soups, and salty snacks lead to water retention and bloating, making menopausal belly look worse [4]. Less sodium helps minimize this issue.
Ultra-processed foods: Items with long ingredient lists full of preservatives, artificial flavors, and trans fats cause inflammation and weight gain [4]. Whole, minimally processed alternatives are your best choice.
Note that personal approaches work best. Each woman's success depends on her hormone balance, lifestyle, and genetic factors.
The power of movement: what your body needs now
Exercise becomes a vital part of life during menopause when your body goes through major changes in muscle mass and metabolism. Your body responds well to regular physical activity, which ranks among the best non-pharmaceutical ways to manage menopausal symptoms and weight changes.
Perimenopause weight loss through strength training
Strength training stands out as the clear winner to manage perimenopause weight. Women lose about 1-2% of muscle mass each year after 40, which directly affects their metabolism [24]. The muscle loss speeds up during menopause, and women lose 5-10% of muscle mass every decade after 50 [25].
Lower estrogen levels make things worse by adding visceral fat—the harmful kind that builds up around internal organs [26]. The good news is that strength training fights these changes by:
-
Raising your resting metabolic rate to burn more calories even when resting
-
Creating muscle mass that burns more calories than fat
-
Making your body handle blood sugar better
-
Keeping bones strong as estrogen drops [7]
Studies show that women who lift weights at least twice a week have less body fat, more muscle mass, and stronger bones [7]. These benefits go beyond weight control and include lower risk of osteoporosis, better mental health, and improved sleep [1].
How to avoid weight gain during menopause with daily activity
Your body needs 150-200 minutes of moderate activity weekly plus two strength training sessions to best fight menopausal weight gain [8]. In spite of that, moving a little beats not moving at all.
"Movement snacking"—quick bursts of activity throughout the day—works well when time is tight [27]. Simple things like taking stairs, carrying groceries, or walking fast count toward your movement goals. Focus on doing something regularly rather than pushing too hard, especially when you start.
Walking proves helpful, with 75% of women saying regular walks improve their physical and mental health [28]. Without doubt, mixing different activities gives the best results:
-
Aerobic activities (walking, swimming, cycling) to help heart health and burn calories
-
Strength exercises (weights, resistance bands, body weight) to keep muscle
-
Balance and flexibility work (yoga, Pilates) to support joint health and reduce stress [29]
High-intensity interval training (HIIT) deserves a closer look since research shows it works well to reduce menopausal belly fat [30]. HIIT adapts to fit any fitness level—what matters is how hard it feels to you, not some absolute standard.
The benefits of exercise add up over time. Making movement a habit for at least 20 days straight helps create lasting change [31]. Your body needs movement now—not just to manage weight but to stay healthy during this transition.
Supplements and natural supports worth considering
Many women look for natural supplements to help manage menopause-related weight changes, along with diet and exercise. My research into weight management options showed that supplement claims are nowhere near as solid as their scientific evidence.
Best supplements for menopause belly fat
Scientists haven't really studied most menopause supplements for weight loss effectiveness. Several options show promise to address why midlife weight gain happens:
Probiotics may reduce inflammation in the stomach and decrease fat absorption [6]. The body's hormone balance and weight regulation seem increasingly linked to gut health.
Omega-3 fatty acids help reduce inflammation throughout the body [6]. These acids might counteract inflammatory processes that lead to visceral fat buildup.
Magnesium supports metabolism and improves sleep quality—both significant for weight management. It helps maintain better insulin and glucose blood levels [6], which is a vital factor in menopause weight gain.
Maca root has traditionally helped with hormone balance. A small study showed postmenopausal women who took 2 grams of maca powder daily saw a "highly significant" reduction in BMI after two months [32].
Do phytoestrogens help with weight control?
Plant compounds that mimic estrogen, called phytoestrogens, have caught attention for possibly helping with menopause hormonal imbalances. Common sources include:
-
Soy isoflavones (found in tofu, tempeh, edamame)
-
Red clover
-
Ground flaxseed
Research tells different stories. A review of studies with 1,880 postmenopausal women linked phytoestrogens to slight decreases in waist-hip ratio [32]. Healthy postmenopausal women lost modest weight compared to those on placebos.
However, women with type 2 diabetes, high cholesterol, or high blood pressure gained weight when taking phytoestrogens [32]. Your body's response to these compounds seems to depend on your health status.
Many supplements carry the "natural" label, but this doesn't guarantee safety. Herbal remedies don't face the same regulations as conventional medicines [33]. This leads to inconsistent quality and dosage. You should talk to your healthcare provider before starting any supplements, especially if you have health conditions or take medications.
Is intermittent fasting safe and effective during menopause?
Intermittent fasting has become a game-changing strategy for women who face weight challenges during menopause. This eating pattern switches between regular meals and planned fasting periods. The approach gives special metabolic advantages right when women's bodies need them most.
How fasting affects insulin and fat storage
Your body uses energy differently during intermittent fasting. The magic happens after about 12 hours without food. The body switches from using glucose to burning fat and creating ketone bodies [14]. This targets the insulin resistance that comes with menopause.
Your body experiences fewer insulin spikes during fasting periods. This makes insulin work better and helps control blood sugar levels [14]. These benefits matter because women's insulin resistance often increases as estrogen drops after menopause. Clinical trials have shown that intermittent fasting helps control blood sugar levels in people with prediabetes and diabetes [14].
The advantages go beyond managing blood sugar. Research reveals that intermittent fasting can cut down menopause-related belly fat by about 7% within six months [14]. On top of that, it helps your body become more flexible at switching between different fuel sources - glucose and fat [34].
Tips for starting a 12-14 hour fast
Nighttime fasting works best for beginners:
-
Begin with a 12-hour window (7pm to 7am) and work up to 14 hours as your body gets used to it [35]
-
Drink plenty of water while fasting - 6-8 glasses each day keeps you hydrated [35]
-
Pack your meals with nutrients during eating windows to get enough calcium, vitamin D, and omega-3s [14]
-
Keep your protein intake high and stay active to protect your muscles [14]
-
Earlier eating windows work better with your body's natural rhythms [14]
Intermittent fasting might not suit everyone, especially those with eating disorder history, low BMI, or medication schedules [36]. A gentle approach works best for women going through menopause. Success comes from steady habits rather than extreme measures.
Conclusion
Menopausal weight gain isn't just about calories or willpower. Your body goes through deep hormonal changes that affect how it stores and processes fat. What worked in your younger years might not help now as your body needs a different approach.
Learning about these changes is your first step to manage them better. You can work with your changing biology instead of fighting it. This means adapting your diet, doing regular strength training, handling stress better, and getting good sleep. While "eat less, move more" still holds true, the details make all the difference during this phase of life.
Your body needs time to adjust during this transition. These weight changes didn't happen overnight, and finding a lasting solution takes time. On top of that, even small wins matter - dropping just 5-10% of your body weight can lower your risk of diabetes, heart disease, and other conditions linked to menopausal weight gain.
This phase gives you a chance to focus on your long-term health. The steps you take now - strength training, eating foods that fight inflammation, reducing stress, and sleeping well - help more than just your weight. These habits boost your bone strength, heart health, brain function, and overall wellness. The healthy routines you build today will keep you vibrant for years to come.
FAQs
Q1. Is weight gain inevitable during menopause? While hormonal changes during menopause can make weight gain more likely, it's not inevitable. Factors like declining estrogen levels, slowing metabolism, and changes in fat distribution contribute to weight gain, but a balanced diet, regular exercise, and lifestyle adjustments can help manage weight during this transition.
Q2. Can you actually lose weight during menopause? Yes, it's possible to lose weight during menopause. While it may be more challenging due to hormonal changes, many women have successfully lost weight through a combination of healthy eating, regular exercise, stress management, and adequate sleep. Individual results can vary, and it's important to focus on overall health rather than just weight loss.
Q3. How long does menopause-related weight gain typically last? Research suggests that menopause-related weight gain tends to plateau about 2 years after the final menstrual period. However, some women may experience weight changes well into postmenopause. The duration can vary depending on individual factors and lifestyle habits.
Q4. What dietary changes are recommended for managing menopause weight gain? Doctors often recommend a balanced, nutrient-dense diet with an emphasis on lean proteins, fruits, vegetables, and whole grains. Reducing portion sizes, limiting processed foods and sugary drinks, and being mindful of calorie intake can help. Some women find success with low-calorie or low-carb diets, but crash diets are not recommended.
Q5. How does sleep affect weight during menopause? Sleep disturbances common during menopause can significantly impact weight management. Poor sleep can disrupt hunger hormones, increase cravings for high-calorie foods, and reduce motivation for physical activity. Prioritizing good sleep hygiene and addressing issues like night sweats can support better weight management during this transition.
References
[1] - https://www.mymenopausecentre.com/blog/davina-mccalls-menopause-fitness-secrets-2/
[2] - https://www.ajmc.com/view/sleep-disturbance-associated-with-weight-gain-during-menopause
[3] - https://myskyn.co.uk/blog/the-menopause-diet-5-day-plan-to-lose-weight/
[4] - https://www.mymenopausecentre.com/menopause-symptoms/menopause-weight-gain/foods-to-avoid-for-menopause-belly-fat/
[5] - https://www.bda.uk.com/resource/menopause-diet.html
[6] - https://www.menopausecare.co.uk/blog/menopause-supplements
[7] - https://www.evernow.com/learn/the-best-exercises-to-help-you-lose-weight-during-menopause?srsltid=AfmBOornNdgIL1tlKzqcx8XTA_en6uEQp61MeW8csUuvS6VRrTjQazQh
[8] - https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
[9] - https://www.fitnessinmenopause.com/blog/belly-fat-and-menopause-what-s-the-connection
[10] - https://www.medicalnewstoday.com/articles/stress-and-weight-gain
[11] - https://www.drlouisenewson.co.uk/knowledge/why-cant-i-shift-my-menopause-belly
[12] - https://health.clevelandclinic.org/stress-and-weight-gain
[13] - https://www.uhhospitals.org/blog/articles/2023/08/the-connection-between-menopause-and-belly-fat
[14] - https://pmc.ncbi.nlm.nih.gov/articles/PMC12052274/
[15] - https://bywinona.com/journal/cortisol-levels-how-they-impact-weight-anxiety-and-stress-in-menopause?srsltid=AfmBOoqpNCHZYpYYKzhVuOJmXo0KZxwdRNWtITgPxB69N1HOyL6Kbtvx
[16] - https://www.everydayhealth.com/menopause/weight-gain-around-menopause-is-linked-to-lack-of-sleep/
[17] - https://www.healthline.com/health/menopause/menopause-ravenous-hunger
[18] - https://my.clevelandclinic.org/health/symptoms/16562-night-sweats
[19] - https://www.bupa.co.uk/newsroom/ourviews/night-sweats-menopause
[20] - https://www.vitabright.co/blogs/health-hub/the-menopause-diet-5-day-plan-to-lose-weight
[21] - https://www.mymenopausecentre.com/blog/10-easy-diet-and-lifestyle-changes-to-combat-and-menopausal-and-perimenopausal-weight-gain/
[22] - https://www.healthline.com/nutrition/lose-weight-in-menopause
[23] - https://www.today.com/health/diet-fitness/menopause-diet-tips-weight-gain-belly-fat-rcna100184
[24] - https://www.goodhousekeeping.com/health/fitness/g40476189/menopause-exercises/
[25] - https://www.uclahealth.org/news/article/best-way-work-out-after-menopause
[26] - https://www.bupa.co.uk/newsroom/ourviews/menopause-exercise
[27] - https://www.bupa.co.uk/newsroom/ourviews/strength-training-menopause
[28] - https://www.thebodycoach.com/blog/why-exercise-is-key-during-menopause/
[29] - https://www.evernow.com/learn/the-best-exercises-to-help-you-lose-weight-during-menopause?srsltid=AfmBOoo_3veqUVVq2xW5x6DU6wtA7Azfkr-We2YtFmUs6pYl1ruL0NC4
[30] - https://www.everydayhealth.com/menopause-pictures/ways-to-beat-menopausal-belly-fat.aspx
[31] - https://www.uchicagomedicine.org/forefront/womens-health-articles/2023/april/menopause-weight-gain-hormone-therapy
[32] - https://thebettermenopause.com/blogs/the-better-gut-community/natural-supplements-that-may-help-with-menopause-weight-loss
[33] - https://www.nhs.uk/medicines/hormone-replacement-therapy-hrt/alternatives-to-hormone-replacement-therapy-hrt/herbal-remedies-and-complementary-medicines-for-menopause-symptoms/
[34] - https://www.diabetes.co.uk/news/2025/apr/intermittent-fasting-and-hiit-workouts-improve-metabolism-in-postmenopausal-women.html
[35] - https://drbrighten.com/intermittent-fasting-for-menopause/
[36] - https://www.everydayhealth.com/womens-health/what-midlife-women-should-know-about-intermittent-fasting/
