Eating the same but gaining weight? Doctor explains why the body accumulates kilograms during menopause

Many women experience weight gain during menopause, often attributing it to changes in diet or exercise. However, a leading gynecologist explains that the primary driver is a complex interplay of hormonal shifts and metabolic changes.

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During perimenopause and menopause, significant hormonal changes occur in the body, the most important of which is decreasing estrogen production. As estrogen levels decrease, the body naturally begins to store more fat, especially in the abdominal area. At the same time, muscle mass decreases with age, and muscles are one of the main energy consumers, which also slows down metabolism.

Dr. R. Žiobakienė highlights that the decrease in estrogen production during perimenopause and menopause is a critical factor. As estrogen levels drop, the body naturally begins to accumulate more fat, particularly in the abdominal area. Concurrently, muscle mass declines with age, and since muscles are significant energy consumers, this further slows down metabolism. Consequently, the same amount of food that previously maintained weight can now lead to additional pounds.

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When estrogen decreases, insulin sensitivity also decreases, and the body becomes less efficient at using glucose for energy. Then the body starts producing more insulin, to which it naturally develops resistance.

Insulin resistance also plays a role. As estrogen decreases, the body's sensitivity to insulin diminishes, making it less efficient at using glucose for energy. This can lead to increased insulin production, fostering resistance, and manifesting as increased abdominal fat, weight gain, fluctuating blood sugar levels, and energy slumps.

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During menopause, the activity of hormones related to hunger and satiety signals changes. As a result, a woman may feel hungrier more often or feel less full after eating. Some women definitely notice a stronger craving for sweets or quick snacks.

Furthermore, hormonal fluctuations affect appetite and satiety signals. Women may experience stronger hunger pangs and shorter periods of fullness after meals, leading to increased snacking or cravings for sweets and quick energy sources. Sleep disturbances common during menopause can exacerbate these hunger signals. Stress also contributes, as elevated cortisol levels promote fat storage, particularly around the waist, creating a difficult-to-break cycle that reduces motivation for physical activity and increases cravings for high-calorie foods.

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Increased stress levels affect the metabolism of cortisol – the stress hormone – and this promotes fat accumulation, especially in the waist area. It creates a vicious cycle that is difficult to break.