The Truth About Meno Belly: Why Weight Gain During Menopause Is So Common—And What Really Matters

If you've ever searched for menopause content on social media, you've probably noticed that weight gain and body shape changes are hot topics. The infamous “meno belly” comes up over and over again. For many of us, it’s one of the most visible and frustrating shifts we notice during the menopausal transition.

But here’s something we don’t hear enough: This is normal. You are not failing. And it’s okay to be softer around the middle than you were before.

It’s Not Just You—It’s Biology and Time

As we age—men and women—our body composition naturally shifts. Even if your weight stays the same, your shape can change. We tend to lose muscle mass and build more fat tissue around the middle section. This isn't just a menopause thing—it’s an aging thing.

Trying to hold ourselves to the same standards as magazine models (who are often in their 20s and edited into perfection) is setting ourselves up for stress, self-criticism, and disappointment. It’s also just… not fair. At this stage of life, we offer something no 25-year-old ever could: wisdom, resilience, life experience, and a different kind of beauty. And with that, it’s perfectly reasonable to let go of the pressure to look like we haven’t lived.

Let’s be real—your partner likely isn’t zeroing in on your waist during intimate moments. They’ve probably got their own softening midsection, too. And even if they don’t, we’ve earned the right to feel good in the bodies that have carried us this far.

Hormones, Insulin, and the Shifting Landscape of Midlife Metabolism

Many of the body changes we experience in midlife—especially around weight gain and body shape—come down to how menopause affects our hormones, and in turn, how those hormones influence insulin sensitivity and metabolism.

Here’s how it all connects:

Estrogen Decline

Estrogen helps regulate where and how fat is stored and plays a key role in insulin sensitivity—how well your cells respond to insulin and use glucose for energy. As estrogen drops, your body may store more fat, especially around the abdomen, and become less efficient at managing blood sugar.

Progesterone Decline

Lower progesterone affects sleep, mood, and fluid balance. Poor sleep and increased anxiety can worsen insulin resistance and contribute to cravings, especially for sugar and carbs.

Cortisol Increase

Midlife often comes with more stress—and with menopause sleep disruptions and life changes, cortisol can creep up. High cortisol levels are linked to abdominal fat gain, and they also interfere with insulin regulation, making blood sugar harder to manage.

Muscle Mass & Testosterone

As we age, we naturally lose muscle, partly due to declining testosterone and DHEA. Less muscle means fewer calories burned at rest and reduced glucose uptake by muscle cells, which also contributes to insulin resistance.

So What Does This Mean for You?

Your body isn't working against you—it’s adjusting to a new hormonal reality. The shifts in estrogen, progesterone, cortisol, and muscle-related hormones all create a metabolic environment where insulin doesn’t function quite like it used to. That’s why you might notice weight gain, especially around the belly, even if you're eating and moving the same way you always have.

The good news? You can support insulin sensitivity and metabolic health through small, consistent lifestyle shifts—no extremes required. And that’s where we go next.

What We Can Do (That’s Not About Punishing Ourselves)

We don’t need to “fix” our bodies. But we can support them—gently, respectfully, and sustainably.

1. Focus on Metabolic Health, Not Just the Scale

Instead of aiming for a smaller waist, shift your focus to improving metabolic health. That means:

• Prioritising whole, unprocessed foods

• Eating enough protein to support muscle mass

• Reducing added sugars and refined carbs

• Keeping blood sugar levels stable throughout the day

• Cutting down alcohol (including red wine)

• Taking care of your gut health 

A body that functions well will often feel better too.

2. Build or Maintain Muscle

Muscle is a key part of metabolism—and confidence. Resistance training (even just bodyweight exercises or light weights) helps retain lean muscle, improve insulin sensitivity, and rev up your resting metabolism.

3. Support Sleep and Stress

Prioritise rest, wind down early, and explore stress-reducing tools like walking, meditation, journaling, or breathwork. A well-rested body is better equipped to manage weight and inflammation.

4. Dress for the Body You Have Now

Style isn't about size—it’s about confidence. Try new cuts, colours, or fabrics that make you feel good now. The right pair of jeans or a beautifully draped top can do more for your mood than a number on a scale ever could.

Read this blog if you want to know some simple and free ways to support your body.

You Are Not a Number

We’re not saying you shouldn’t want to feel good in your body—you deserve that. But it’s time to shift the focus from shrinking ourselves to supporting ourselves. Your worth isn’t measured in kilos or centimetres. It’s in your story, your strength, and your presence.

And that, dear woman, is what really lasts.

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Disclaimer - This content is for general informational purposes only and is not intended to imply benefits of any specific product.