Best 6 Natural Remedies for Menopause Weight Gain

Women, far more than men, experience ongoing hormone fluctuations throughout their lives. These fluctuations can contribute to menopausal weight gain, or hormonal weight gain, due to a decrease in metabolism-regulating hormones during the menopause transition. Women experience menopausal weight gain differently, and body fat accumulation is influenced by a variety of factors. Research shows that women gain an average of 1 pound per year during menopause, with approximately 20% gaining at least 10 pounds.⁽¹⁾ 

The menopause transition can be a vulnerable time, and managing hormonal weight gain is one of many health goals women may choose to set for themselves. A healthcare provider may recommend supplementing estrogen, progesterone, and testosterone through hormone replacement therapy (HRT) as an effective way to prevent or manage weight gain during this stage of life.

However, HRT isn’t the only natural remedy for menopausal weight gain. By understanding the underlying causes of these body changes and adopting lifestyle habits that support weight management, women can feel empowered and in control of their health and wellness. 

Here are a few ways to naturally address weight gain during menopause: 

1. Improving Quality of Sleep

Adults are recommended to get at least 7 hours of sleep each night.⁽²⁾ However, night sweats, hot flashes, and mood changes can create an endless cycle of fatigue. Sleep deprivation causes changes in hormone levels that impact hunger and satiety. These fluctuations can also increase the risk of insulin resistance and potentially lead to weight gain.⁽³⁾ 

While some women may opt for prescription or over-the-counter sleep medications, there are natural strategies that can help promote sleep during menopause. These include keeping electronics out of the bedroom, refraining from eating or exercising late in the evening, and limiting caffeine consumption to earlier in the day.⁽⁴⁾ Creating a soothing nighttime routine and napping during the first half of the day instead of later in the afternoon may also help reduce menopausal weight gain linked to poor sleep.

2. Managing Stress

Stress and elevated cortisol levels have also been associated with a higher amount of abdominal fat.⁽⁵⁾⁽⁶⁾ Many women experience stress and fatigue during the menopause transition and in early postmenopause.⁽⁷⁾ In one study of women with obesity, researchers found that mindfulness practices, such as stretching, yoga, and guided meditations, can promote mindful eating, help in abdominal fat loss, and support long-term weight maintenance.⁽⁸⁾

3. Moving the Body

Loss of energy is not uncommon as a person ages. People may also exercise less as they approach midlife. These factors, combined with natural hormonal changes that occur during menopause, can contribute to menopausal weight gain. Engaging in regular physical activity can help with weight management. Experts recommend that adults engage in 2.5 to 5 hours of moderate-intensity aerobic exercise every week, along with two or more days of muscle-strengthening exercises.⁽⁹⁾

Movement does not necessarily have to follow a set routine and can be broken up throughout the day. Walking for a few minutes or standing up from the desk to avoid prolonged sitting can make a significant difference. Dancing, water aerobics, lifting weights, or taking the stairs instead of the elevator are all forms of exercise that may help prevent menopausal weight gain. Additionally, trying different kinds of workouts can help overcome an exercise lull and boost metabolism and muscle mass.

4. Eating a Healthy Diet

Making specific dietary modifications during the menopause transition can help prevent menopause weight gain and support weight management. A study involving over 48,000 postmenopausal women from diverse backgrounds in the United States found that reducing intake of fatty foods and increasing consumption of whole grains, vegetables, and fruits resulted in weight loss and sustained weight maintenance over an average follow-up period of more than seven years.⁽¹⁰⁾

Research suggests that following a Mediterranean diet may lower the risk of obesity, reduce menopause symptoms, and help manage menopause-related weight gain.⁽¹¹⁾ These health benefits can be further enhanced with regular exercise and a lower caloric intake. The Mediterranean diet includes foods like avocados, almonds, beans, fatty fish, lean meat, and poultry.^(12)(13) The diet also involves limiting intake of red meat, butter, eggs, and foods high in sugar.

5. Trying Hormone Replacement Therapy (HRT)

Hormonal therapy can be an effective natural remedy for managing menopausal weight gain, helping to balance hormonal fluctuations that affect metabolism. 

It's important to consult a certified doctor before starting any treatment to ensure it's right for individual needs. To determine if HRT is suitable based on your age, symptoms, and other relevant factors, take Winona's menopause quiz. Once approved you’ll get personalized guidance from expert physicians and prescribed HRT.

6. Finding Support

Community support is another important aspect of women’s health. Weight management is nuanced, and having the emotional support of people navigating the same experience can help in maintaining health goals. Additionally, research shows that group interventions can be more effective for weight loss and weight management compared to navigating the process alone.⁽¹⁴⁾ 

A small focus group study found that perimenopausal and postmenopausal women experiencing weight gain were interested in a comprehensive lifestyle program that fit into their daily schedules and fostered a sense of community.⁽¹⁵⁾

How Managing Menopause Weight Gain Can Reduce Potential Health Risks

What is considered a healthy weight is unique to each individual. However, excess weight gain can come with potential health risks. During the reproductive years, women may notice weight gain around their hips and thighs. In menopause, women tend to gain weight around the abdomen and upper back. This shift in fat distribution is due to hormonal changes during the menopause transition. Excess visceral fat, which surrounds the midsection, may increase the risk of type 2 diabetes, heart disease, and other health conditions.⁽¹⁶⁾ Additionally, excess abdominal fat may also increase the risk of breast cancer in pre- and postmenopausal women.⁽¹⁷⁾

For postmenopausal women, weight loss typically progresses more slowly and over a longer period, which can take both an emotional and physical toll. However, even a moderate weight loss of 5% to 10% of total body weight can improve health outcomes.⁽¹⁾ With the support of a healthcare provider, taking a holistic approach to weight management — whether through the use of medication, natural remedies, or a combination of the two — can reduce health risks associated with weight gain and help women feel more comfortable in their own skin.