# Comprehending Menopause and Weight Gain in Midlife: Reasons and Remedies

**Evaluated by [Helen Kollias, PhD](https://www.precisionnutrition.com/author/helen-kollias) and [Brian St. Pierre, MS, RD](https://www.precisionnutrition.com/author/brian-st-pierre)**

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## My Battle with Midlife Weight Gain

In my mid-40s, I noticed an increase in my weight.

What began as a couple of pounds escalated into 10, then 20.

Frustration set in—after all, I was following all the “correct” practices. Consuming less, exercising more, yet the scale remained stubborn.

Had **perimenopause ruined my metabolism**?

Not quite. My physician confirmed that my metabolism was functioning normally. Instead, like many women experiencing midlife, I was confronting a blend of subtle factors that I initially overlooked.

If you or someone you know is feeling stuck in this discouraging loop, **this article is designed for you**.

Here, you’ll discover:

✔️ Various **non-metabolic causes** for weight gain in midlife
✔️ How **rigorous dieting and excessive exercise can backfire** post-menopause
✔️ **11 powerful strategies for weight management** for midlife and beyond

Let’s begin by defining menopause…

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## What Is Menopause?

Many women refer to “menopause” when discussing midlife symptoms like hot flashes and irregular menstrual cycles. However, menopause itself is not a phase—it’s a single **instant**.

### **Perimenopause: The Years Leading Up to Menopause**

Perimenopause denotes the transition period before menopause. It’s when **estrogen levels begin to vary**, leading to symptoms such as:

– Hot flashes
– Sleep issues
– Mood fluctuations
– Weight gain

Menopause is officially recognized **once you have gone 12 consecutive months without a period**—usually between the ages of 46 and 56.

For an in-depth overview of these changes, see: **[“What’s happening to my body!?”](https://www.precisionnutrition.com/feel-your-best-during-menopause)**

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## How Much Weight Do Women Gain During Menopause?

Many presume that weight gain during menopause is **unavoidable**.

However, not all women see an increase in weight. **On average, women in Western nations gain 4 to 6 pounds during perimenopause**—approximately **1–2 pounds annually**.¹ ²

Interestingly, men tend to gain a similar amount of weight during midlife, indicating that **aging may be more influential than menopause itself**.

### **Why Does Weight Increase?**

Various factors contribute to weight gain in midlife:

✅ **Poor Sleep**
✅ **Heightened Hunger & Cravings**
✅ **Decreased Physical Activity**

Let’s examine each factor in detail.

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### ✅ **1. Sleep Disruptions Contribute to Weight Gain**

Perhaps this resonates with you:

You wake up several times, soaked in sweat, unable to find a comfortable position throughout the night.

Even if you aren’t dealing with night sweats, other midlife concerns can disturb sleep, such as:

– Stress (from aging parents, teenagers, financial worries)
– Joint discomfort
– Restless legs
– Bloating or digestive unease

🔹 **Insufficient sleep boosts hunger and cravings**, complicating weight control.³ ⁴ ⁵ ⁶

🔹 Lack of sleep also **impairs decision-making**, making it more challenging to opt for a salad instead of a chocolate croissant.

🔹 In one study, **individuals lacking sleep consumed an additional 350 calories daily**.⁷ ⁸

Searching for ways to improve your sleep? Check out: **[“How menopause affects sleep (and how to fix it)”](https://www.precisionnutrition.com/menopause-and-sleep)**

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### ✅ **2. Increased Hunger & Cravings**

During my 30s, cravings were rare for me. But post-menopause?

I would finish breakfast and **start pondering lunch** within the hour.

Why? **Lack of sleep amplifies hunger and cravings.**

– Sleep deprivation **doubles fat intake**.⁷
– Simply **considering dieting** can heighten food cravings (a phenomenon termed **cognitive dietary restraint**).⁹

If you find yourself perpetually hungry, **your sleep patterns and diet may require reevaluation.**

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### ✅ **3. Decreased Activity Levels**

Midlife ushers in challenges such as:

– Increased sitting (jobs at desks, watching TV, browsing social media)
– Greater joint pain or injuries
– Lower recovery rates from vigorous exercise

🔹 **Intense workouts can be counterproductive**, resulting in fatigue and soreness.

🔹 Hormonal shifts **redirect fat storage from hips and thighs to the abdomen**.

**Solution?** Adjust