Metabolism in Menopause: How Hormones Affect Your Weight

Menopause brings significant metabolic changes that can impact body composition, weight, and overall health. Examining the relationship between hormones and metabolism in menopause can offer insights into effective strategies for maintaining a healthy weight. While shifts in hormone levels can make weight management more challenging, lifestyle changes, balanced nutrition, and targeted exercise can help support a healthy metabolism during menopause.⁽¹⁾

What is metabolism?

Metabolism refers to the body's process of converting food into energy. It includes all biochemical reactions that maintain vital functions such as breathing, digestion, and circulation.

There are three primary components of metabolic rate:⁽²⁾⁽³⁾

1. Basal Metabolic Rate (BMR)

BMR represents the minimum amount of energy required to maintain vital bodily functions at rest, like heart rate and breathing. It makes up approximately 60%–75% of total daily energy expenditure. BMR is typically measured after an overnight fast.

2. Resting Metabolic Rate (RMR)

RMR is almost the same as BMR, but it’s measured by a doctor under different conditions, such as after a short period of rest rather than a full fast. It also includes minimal energy used for digestion and minor body movements.

3. Total Daily Energy Expenditure (TDEE)

TDEE is the total amount of energy burned in a day. It includes BMR/RMR and physical activity. TDEE is divided into smaller parts:

• BMR/RMR (60%–75%) – Energy used at rest

• Physical Activity (15%–30%) – Includes exercise and non-exercise activity, such as chewing, walking, and standing

Factors like age, muscle mass, hormone imbalance, and genetics influence total metabolic rate and efficiency. As the body ages, metabolism naturally slows, requiring adjustments in diet and physical activity to maintain healthy fat distribution.⁽²⁾

How does menopause affect metabolism?

Metabolism in menopause slows due to hormonal fluctuations, decreased muscle mass, and changes in fat distribution. Estrogen, progesterone, thyroid hormones (T3, T4, and TSH), insulin, and cortisol all have crucial roles in regulating metabolic processes. As estrogen declines, fat distribution shifts from the hips and thighs to the abdominal area, increasing body fat and altering body shape with age.^(1)(2)(3)(4)

Additionally, sudden weight gain is common during perimenopause as metabolism slows and fewer calories are burned at rest. The body also becomes less efficient at utilizing glucose, increasing the risk of insulin resistance in menopause. These factors can exacerbate menopause symptoms, making it essential to adopt strategies that support metabolic health.^(1)(3)(5)

How does menopause affect weight gain and body shape?

During perimenopause, the total metabolic rate declines and muscle mass naturally starts to decrease. The combination of hormonal imbalance and reduced calorie burning during this phase can make it difficult to manage or lose weight. Additionally, body mass index (BMI) may increase, even if positive lifestyle habits are maintained.⁽¹⁾⁽⁵⁾

As menopause progresses, body shape changes due to shifts in fat storage. Women often notice an increase in abdominal fat, commonly referred to as “menopause belly.” This is due to declining estrogen levels, which affect the regulation of lipids and triglycerides — altering how the body stores fat and shifting it from the hips and thighs to the midsection.⁽¹⁾⁽⁵⁾

These changes can take both a physical and emotional toll on women, but proactive adjustments in diet, exercise, and lifestyle can help maintain metabolic health.

Hormonal Changes and Their Effects on Metabolism

Estrogen and Fat Distribution

Estrogen influences how the body stores and burns fat. Before menopause, estrogen helps direct fat storage to areas like the hips and thighs. As estrogen levels decline, fat tends to accumulate more around the abdominal area, leading to menopause belly fat and a higher risk of metabolic disorders. This transition can contribute to changes in fat distribution, insulin resistance, blood pressure increases, and more frequent weight gain.⁽²⁾⁽³⁾

Progesterone and Fluid Retention

While progesterone does not directly affect metabolism, its decline can lead to water retention and bloating, making weight fluctuations more noticeable. This can contribute to the perception of weight gain, even if body fat remains unchanged.⁽⁶⁾

Thyroid Hormones and Metabolism

Thyroid function can also be affected by menopause. The thyroid regulates metabolism by controlling how efficiently the body burns calories and utilizes energy. A decline in thyroid hormones may contribute to a slower metabolism, leading to menopause weight gain struggles. Monitoring thyroid and menopause metabolism is essential for managing metabolic changes.⁽⁴⁾⁽⁷⁾

Insulin Resistance and Blood Sugar Regulation

Menopause increases the risk of insulin resistance, making it harder for cells to absorb glucose efficiently. This can lead to higher blood sugar levels and increased fat storage. Reducing refined carbohydrates and incorporating fiber-rich foods can help support blood sugar balance and prevent excessive weight gain.⁽¹⁾⁽³⁾

Cortisol and Stress-Related Weight Gain

Cortisol, a stress hormone produced by the adrenal glands, can also contribute to metabolic changes. Increased cortisol levels encourage fat storage, particularly around the abdomen. Managing stress through mindfulness, exercise, and adequate sleep can help regulate cortisol and support metabolism in menopause.⁽¹⁾

Menopause, Metabolism, and Cholesterol

Metabolism in menopause not only affects weight and body composition but also impacts cholesterol levels. As estrogen declines, the body's decreased ability to regulate fat often leads to increased cholesterol levels. Estrogen helps maintain healthy lipid profiles by supporting higher levels of high-density lipoprotein (HDL), the "good" cholesterol, and lowering low-density lipoprotein (LDL), the "bad" cholesterol.⁽⁷⁾

With menopause-related metabolic changes, LDL levels often rise, increasing the risk of cardiovascular disease and thyroid dysfunction. Additionally, the natural increase in fat around the abdomen further contributes to cholesterol imbalances. Insulin resistance in menopause may also play a role, as it can lead to higher triglyceride levels, another risk factor for heart disease.⁽²⁾⁽⁴⁾

How to Speed Up Metabolism Naturally During Menopause

While hormonal changes influence metabolism, several strategies can help counteract menopausal weight gain and promote a healthy body composition.

1. Nutrition and Metabolism

Diet and metabolism during menopause are closely linked. Nutrient-dense foods that support metabolic health include the following:^(1)(3)(6)(7)

• Lean Protein: This supports muscle maintenance and helps increase calorie burn.

• Fiber-Rich Foods: These help regulate blood sugar and promote gut health.

• Healthy Fats: Found in avocados, nuts, and olive oil and healthy fats support hormone production.

• Hydration: Staying hydrated improves digestion and metabolic function.

Reducing alcohol intake is also beneficial, as the slowdown of alcohol metabolism can increase blood sugar levels and promote fat storage. Making informed food choices can act as a natural metabolism booster for losing weight during menopause.

2. Exercise for Menopause Metabolism

Physical activity remains one of the most effective ways to maintain a healthy metabolism at all stages of life. Combining strength training, cardiovascular exercise, and flexibility training can help to do the following:⁽¹⁾⁽⁷⁾

• Preserve lean muscle mass

• Increase calorie burn

• Improve insulin sensitivity

• Reduce stress-related cortisol levels

High-intensity interval training (HIIT) and resistance training are particularly effective at boosting metabolism and preventing menopause body changes in shape. Additionally, incorporating activities like Pilates, yoga, spinning, and swimming can improve cardiovascular health, flexibility, balance, and overall well-being.⁽³⁾

3. Lifestyle Changes to Support Metabolism

Several lifestyle adjustments can help enhance metabolic function:^(1)(2)(3)(7)

• Prioritizing Sleep: Poor sleep can disrupt the hunger hormones leptin and ghrelin, leading to increased appetite.

• Managing Stress: Reducing stress through mindfulness, yoga, relaxation techniques, and personal hobbies can help lower cortisol levels and minimize menopause symptoms.

• Optimizing Gut Health: The gut microbiome plays a key role in digestion and metabolism. Probiotic-rich foods and fiber support a healthy gut and improve metabolic efficiency.

The Role of Alcohol in Metabolism

Alcohol metabolism changes during menopause because the body's ability to process alcohol decreases. This can contribute to weight gain and metabolic imbalances, as alcohol is metabolized differently from other nutrients and may increase fat storage. Limiting alcohol intake can support metabolic health, weight loss, and menopause symptom management.⁽¹⁾⁽⁷⁾

Supplements to Speed Up Metabolism After 50

Certain supplements may support metabolism in menopause:⁽¹⁾⁽⁸⁾

• Omega-3 Fatty Acids: Help reduce inflammation and improve insulin sensitivity

• Vitamin D and Calcium: Support bone health and metabolic function

• Magnesium: Plays a role in energy production and muscle function

• Green Tea Extract: Contains properties that may help increase calorie burn

• Protein Supplements: Aid in muscle maintenance and metabolic support

It’s important to remember that while supplements can complement a healthy lifestyle, they should not replace balanced nutrition and regular physical activity.

Hormone Replacement Therapy and Metabolism in Menopause

Bioidentical hormone therapy is often discussed as a potential way to regulate metabolic changes in menopause. Research suggests that hormone replacement therapy (HRT) may help counteract some of the metabolic shifts caused by declining estrogen levels.⁽¹⁾

Bioidentical hormone therapy uses hormones that are structurally identical to those produced by the body, such as estradiol and progesterone. These hormones may help address changes in metabolism by supporting these key areas:⁽¹⁾⁽²⁾

• Fat Distribution and Muscle Mass

• Insulin Sensitivity

• Thyroid Function

• Cortisol Regulation

Estrogen plays a key role in muscle maintenance and metabolism. Research suggests that HRT may help reduce visceral fat — a major contributor to “menopause belly” — while also preserving lean muscle mass, which supports a higher resting metabolic rate. Studies also indicate that HRT can lower the risk of insulin resistance.⁽²⁾ 

Estrogen also influences thyroid function, which regulates metabolism. By balancing hormones and supporting thyroid health, HRT may help prevent further metabolic slowdown. Balanced estrogen levels have also been shown to regulate cortisol, potentially reducing stress-related weight gain.⁽⁴⁾⁽⁷⁾

DHEA, a hormone precursor that converts into estrogen and testosterone in the body, may also support metabolic health. Evidence suggests that DHEA can reduce abdominal fat, improve lean muscle mass, lower BMI, and enhance energy levels.

Does HRT help with weight loss?

While some studies suggest that HRT can help manage weight gain by improving fat distribution and metabolic function, it’s not a guaranteed weight loss solution. Its effectiveness varies based on individual factors, including genetics, lifestyle, and overall health. The best outcomes occur when HRT is combined with healthy lifestyle adjustments, including proper nutrition and regular exercise.

Boost Menopause Metabolism

Metabolism in menopause is influenced by hormonal changes that affect fat storage, muscle mass, and energy expenditure. While weight management may become more challenging, adopting a holistic approach that includes proper nutrition, regular exercise, stress management, and sufficient sleep can support a healthy metabolism and alleviate menopause symptoms.