Weight and body changes are common during menopause. Hormonal changes during perimenopause — the transition period before menopause — contribute to these changes, which can include significant weight gain.

According to 2019 research, menopause weight gain plateaus about 2 years after your final period.

However, some people may feel like weight gain from menopause continues deep into postmenopause. But it’s unclear whether this is due to menopause or the natural aging process.

A 2024 study found that women ages 45 to 75 were more prone to consistent increases in body fat, especially in the abdomen. This increased abdominal fat means that people in postmenopause may be more prone to adverse health conditions, such as:

If you take steps to manage your weight during the transition, you’re more likely to find that your weight gain stabilizes after menopause.

The two key components of managing, limiting, or even preventing menopause weight gain are nutrition and physical activity.

While there’s no specific diet for menopause, experts typically recommend some degree of calorie reduction. There’s some evidence that the Mediterranean diet may help prevent obesity in menopause.

Consult with a healthcare professional as to what eating plan might be right for you.

For physical activity, experts recommend 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous aerobic exercise each week. They also recommend full-body strength or resistance exercises at least 2 days a week.

Other options include:

  • Hormone therapy: People take hormone therapy to manage other menopause symptoms, but it may also help with weight gain, though the effect may be small.
  • Alternative treatments: Some people benefit from complementary approaches like yoga, herbal therapy, or acupuncture.
  • Weight loss medications: For people with obesity who have difficulty losing weight with traditional methods, a doctor may prescribe appetite suppressants or GLP-1 medications, like semaglutide (Ozempic, Rybelsus).

Weight loss is often less rapid during postmenopause, so it’s important to be patient and kind with yourself while remaining committed to your goal.