- More women are seeking solutions to manage menopause symptoms like weight gain, highlighting a growing need for effective therapies and treatments.
- Lifestyle modifications like a healthy diet can help, but GLP-1 drugs have also emerged as a promising treatment for healthy weight management during menopause.
- If you’re navigating perimenopause or menopause and experiencing weight gain and other symptoms, ask your doctor or OB-GYN for more guidance.
The stigma surrounding menopause has faded in recent years as more women are compelled to share their stories to help others navigating this life transition feel validated and empowered.
Perimenopause marks the start of the completion of the female reproductive cycle, which culminates during menopause. During this phase, key hormonal changes result in an array of symptoms that vary from person to person, from hot flashes to mood shifts and weight gain.
As perimenopause and menopause become more widely accepted by mainstream culture, demand for treatments and therapies for solutions has skyrocketed.
The global menopause market is projected to increase from nearly $18B in 2024 to over $24B by 2030, reflecting a growing need for symptom management and treatment, ranging from medications like hormone replacement therapy (HRT) to diet and lifestyle modifications.
Research into this area is also growing. For instance, a new clinical trial found that participants who followed a plant-focused diet experienced a 92% decrease in severe hot flashes. Participants also reported weight loss and improved well-being.
But for many females, diet may not be enough to navigate changes in the body due to menopause, such as weight gain. The so-called “meno belly,” for instance, describes stubborn menopause weight gain in the abdominal area that’s often challenging to lose.
Enter GLP-1 medications, a class of blockbuster drugs including Ozempic, Wegovy, and Zepbound among their ranks. These glucon-like receptor agonists that mimic the body’s hunger hormone have surged in popularity as a highly effective treatment for obesity and weight management.
Recent studies have shown that GLP-1 drugs may also be an effective intervention for menopause weight gain.
“This is a real and expected physiologic change as it relates to aging,” said Michael Snyder, MD, Medical Director of the Bariatric Surgery Center at Rose Medical Center and in-house obesity specialist at FuturHealth.
“During menopause, GLP-1 receptor agonist treatment is rapidly becoming a first-line treatment option for weight gain.”
Healthline spoke with Snyder to learn more about why menopause weight occurs and what treatments are recommended for healthy weight management during this natural biological process.
This interview has been lightly edited for clarity.
Why does menopause weight gain happen?
Snyder: Hormonal shifts are the main driver of weight gain during menopause.
As estrogen and progesterone levels decline, metabolism, fat distribution, and appetite regulation all change.
Lower levels of these hormones make it easier for the body to store fat, especially around the abdomen, and harder to maintain or lose weight.
Why does belly fat increase during menopause?
Snyder: This is largely driven by a combination of declining estrogen and progesterone and rising cortisol (the stress hormone).
Cortisol promotes fat storage around the midsection, and common menopause-related challenges like disrupted sleep and increased stress can further contribute to abdominal fat accumulation.
Also, all excess fatty tissue needs to be stored somewhere, and many people tend to gain it in their midsection.
At what age does menopause weight gain occur?
Snyder: Weight changes often begin in perimenopause, typically in the mid-to-late 40s.
Although the average age of menopause in the United States is 52, these shifts can start years earlier and continue postmenopause if lifestyle adaptations aren’t made.
It is not an abrupt change in hormone levels, but usually a steady decline.
Is menopause weight gain difficult to manage?
Snyder: Any new weight gain is difficult to manage. If your physiology changes in a way that adds more weight without a clear cause, that is challenging what has “always worked for you.” All of a sudden, there is weight gain despite your best efforts. By definition, that is challenging and scary to many.
Strategies that worked in earlier years may no longer be sufficient. Key approaches include:
- Increasing protein and adequate fiber to promote fullness.
- Strength training 2–3 times per week to maintain muscle and boost your metabolism.
- Limiting calorie-dense foods, such as highly processed foods and refined or simple carbohydrates.
- For more complex cases, consulting an OB-GYN can help assess hormonal health and discuss potential medical interventions.
Can GLP-1 drugs help with menopause weight gain?
Snyder: GLP-1 receptor agonists are a powerful tool for menopause-related weight management. They work by reducing appetite, curbing cravings, slowing digestion for longer satiety, and improving insulin sensitivity.
This not only helps manage weight but also lowers the risk of complications from increased abdominal fat, including cardiovascular disease, type 2 diabetes, and metabolic syndrome.
What other strategies can help with weight management during menopause and beyond?
Snyder: Sustainable weight management requires a 360-degree approach:
- Strength training and regular physical activity to preserve muscle and support metabolism.
- Prioritizing protein and fiber while limiting added sugars and refined carbs.
- Consistent sleep and stress management to regulate hormones and appetite.
- Getting rational and expert guidance from medical professionals, and not leaning into fads, gimmicks, supplements, or your social media feed. (Editor’s note: Some research shows certain vitamins in supplements may help alleviate symptoms caused by low estrogen, but more rigorous studies are needed.)
- Participate in regular medical check-ins for tailored guidance around nutrition and exercise, and possible hormonal or medication support, such as HRT or GLP-1 drugs.
Menopause weight gain is not a product of “bad” behaviors. In working toward a solution to weight gain, utilize medical experts for proven dietary and behavioral strategies to set you up for a new and successful “normal.”
