Post menopause weight gain: why weight can still change after menopause (and what to do)

If you’re in post menopause and noticing your weight is changing (even though your periods have stopped), you’re not alone.

Post menopause weight gain is one of the most common frustrations women experience in life after menopause and it can happen even when nothing “dramatic” has changed in your diet or routine.

This doesn’t mean you’ve failed. It usually reflects post menopause hormone changes and how those shifts affect metabolism, muscle, stress, sleep and appetite.

Post menopause explained: why weight can still change

A lot of women are taught about menopause… but not what comes next.

Post menopause explained: this is the stage after menopause where your body adapts to a new, lower hormonal baseline. Those post menopause hormone changes can influence how your body stores fat, uses energy and responds to stress.

That’s why symptoms after menopause can still show up, including weight changes.

1) Post menopause metabolism can shift

In post menopause, your body may burn fewer calories at rest. That’s one reason post menopause weight gain can feel confusing, it may happen even if you’re eating the same way you always have.

You might notice:

• easier weight gain around the midsection

• more stubborn weight, even with effort

• less “wiggle room” in your routine
  
  

This is a biology shift, not a willpower issue.

2) Muscle loss makes post menopause weight loss harder

Muscle supports metabolism. In post menopause, muscle can be harder to maintain unless it’s actively supported (especially with protein + strength-based movement).

Less muscle can contribute to:

• slower post menopause metabolism

• reduced strength and recovery

• weight creeping up over time
  
  

3) Stress + sleep can drive post menopause weight gain

Stress hormones can have a stronger impact in post menopause. When stress is high (and sleep is disrupted), your body can hold onto weight more easily.

This is why post menopause fatigue and post menopause mood changes often sit alongside weight concerns, they’re connected.

Why “dieting harder” often backfires in post menopause

Many women try to fix post menopause weight gain by eating less and pushing harder. But restriction can increase stress on the body and make cravings, fatigue and sleep worse, which can stall post menopause weight loss.

In post menopause, the goal isn’t to fight your body. It’s to support it.

How to support body after menopause (the approach that actually helps)

The most sustainable approach to post menopause support focuses on foundations:

Supporting hormone communication (not just hormone levels)

Post menopause support often works best when it helps the brain and body communicate clearly, especially alongside lower oestrogen.

Explore Happy Hormones

Supporting liver + gut function (often overlooked)

Your liver and gut help process hormones and support metabolism, both become more important after menopause.

Explore Happy Liver

Prioritising protein and strength-based movement

Protein and resistance training help protect muscle, metabolism and energy in post menopause.

Explore Happy Weight

Supporting stress resilience and sleep
Sleep and nervous system support can make a real difference to cravings, mood and weight regulation.

Explore Happy Calm

This can make a real difference not only for post menopause weight loss, but also for post menopausal symptoms like low energy, mood changes and disrupted sleep.

Natural post menopause support: you don’t have to figure it out alone

If you’re dealing with post menopause weight gain, it doesn’t mean you’re “stuck.” It usually means your body needs a different kind of support at this stage.

We’ve put together practitioner-led guidance for post menopause support, including post menopause supplements and simple strategies that work with your body, not against it.

Learn more about natural Post Menopause

Because life after menopause deserves real support, not silence.