This week’s Wellness Newsletter is here – Midsection Weight Gain
Midsection weight gain during and after menopause can be frustrating for so many women so its interesting to understand what is happening and proactive steps you can take to help.
We often notice that fat starts to accumulate around the abdomen during menopause and post menopause, even if scale weight hasn’t changed much.
This isn’t simply about eating more or exercising less—it’s driven by several biological changes.
1. Falling oestrogen levels
As oestrogen declines during perimenopause and menopause, the body tends to store more fat around the abdomen rather than the hips and thighs.
2. Loss of muscle mass
From around the age of 40, we naturally begin to lose muscle (known as sarcopenia), and this can accelerate during menopause.
Less muscle means:
- A slightly lower resting metabolic rate
- Fewer calories burned throughout the day
- Greater difficulty maintaining weight
This is why regular strength training becomes increasingly important.
3. Insulin resistance
Hormonal changes can make the body less sensitive to insulin.
This means:
- Blood sugar is less well regulated.
- The body is more likely to store excess energy as fat.
- Cravings for sugary and refined foods may increase.
4. Higher cortisol levels
Many women experience:
- Poor sleep
- Hot flushes
- Stress
- Extra Caring responsibilities
- Busy careers and an ever demanding lifestyle.
These can all contribute to raised cortisol (the body’s main stress hormone), which can be associated with increased abdominal fat storage, particularly visceral fat.
5. Poor sleep
Menopause often disrupts sleep.
Research shows that inadequate sleep can:
- Increase hunger hormones
- Reduce feelings of fullness
- Increase cravings for high-calorie foods
- Lower motivation to exercise
6. Reduced activity
Many women don’t necessarily exercise less, but they often move less during the day without realising it.
Small reductions in daily movement can add up over months and years.
Why abdominal fat matters
Not all tummy fat is the same.
Subcutaneous fat sits just under the skin.
Visceral fat is stored deeper around the internal organs and is linked with a higher risk of:
- Type 2 diabetes
- Cardiovascular disease
- High blood pressure
- Fatty liver disease
This is one reason why maintaining muscle, staying active and managing weight are so important after menopause.
What Can We Do To be Proactive.
Menopausal weight gain is common, but it isn’t inevitable. Evidence suggests these strategies are particularly effective:
- Lift weights or do resistance training 2–3 times a week.
- Eat enough protein (around 1.2–1.6 g per kg of body weight per day for many active midlife women, though individual needs vary).
- Walk daily and keep generally active.
- Prioritise sleep where possible.
- Manage stress with activities such as Pilates, yoga, mindfulness or time outdoors.
- Include plenty of fibre, vegetables, fruit and minimally processed foods.
- Avoid relying on restrictive diets, which can accelerate muscle loss.
The aim isn’t simply to weigh less—it’s to lose fat while maintaining or building muscle. This improves metabolism, supports bone health, enhances mobility and balance, and reduces the risk of many age-related conditions.
For many women, combining strength training, walking and Pilates is an excellent approach because it builds muscle, improves posture and core strength, supports joint health, and helps manage stress—all of which can make a meaningful difference during and after menopause.
Hope that helps 🙂
Be kind to yourself, respect what your body needs, and remember that consistency will always beat intensity.
Stay cool, stay hydrated and keep moving. 
Rachel x
If you would love to move with me online I am offering All access to all of my daily online classes and courses for half price which is only £20 you get the full timetable of classes plus access to all my wellness courses including:
• 7 Day Healthy Habits
• 14 Day Menofit Course
• 5 Day Midsection Meltdown
• 7 Day Menofit Bootcamp
• 7 Day Beat the Bloat
• ELEVATE 4 Week Programme
• Get Active 14 Day Programme
• Lift Lean 7 Day Challenge
• Menofit Midsection Meltdown
• Menofit 21 Day Programme
• 14 Day Menofit Programme
• 7 Day WalkFit Programme
Here’s the link to book and use the code SUMMER for half price
