What happens to your metabolism during menopause?
During the menopause transition, changes in hormones, ageing and body composition can all affect energy needs and metabolism. Oestrogen is involved in processes including fat distribution and insulin sensitivity, while age-related muscle loss can reduce energy expenditure. Here is what this can mean in practice.
Why can you gain weight during menopause without eating more?
Some women gain weight or notice more fat around the abdomen even when their eating habits have not changed much. Menopause-related changes in fat distribution can occur alongside a gradual loss of muscle and changes in activity, sleep and appetite.
This is not simply about willpower. Sleep problems and stress can also affect hunger, food choices and how easy it is to maintain healthy routines.
How much does metabolism slow during menopause?
Metabolism tends to change with age, but it is difficult to assign one percentage to menopause itself. A major factor is body composition: muscle tissue uses more energy than fat tissue, so losing muscle can reduce resting energy expenditure.
That is one reason strength training becomes increasingly valuable as we age.
What is the difference between perimenopause and postmenopause?
During perimenopause, hormone levels fluctuate and symptoms can vary considerably. After menopause, oestrogen levels remain lower and age-related changes in muscle and bone health become increasingly important.
Perimenopause: fluctuating symptoms
During perimenopause, cycles can become irregular and symptoms such as hot flushes, sleep problems and changes in energy can come and go.
Postmenopause: focus on long-term health
After menopause, maintaining muscle, bone strength, cardiovascular health and a healthy lifestyle remains important. Strength training is particularly useful for muscle and bone health.
How can you support your metabolism?
- Eat enough protein to support muscle maintenance.
- Strength train regularly to maintain and build muscle.
- Choose fibre-rich, minimally processed foods for a nutritious eating pattern.
- Prioritise sleep because sleep affects appetite, energy and recovery.
- Manage stress with habits that work for you, such as walking, breathing exercises, Yoga or meditation.
Does exercise help with weight management during menopause?
Yes. Regular movement supports health and weight management, while strength training helps preserve muscle. Cardio and everyday activity complement strength work.
At bbb you can combine strength, cardio, Yoga and Pilates with personal coaching. Hot cabin workouts are one distinctive way to train at bbb, but the foundation remains consistent movement, nutrition and recovery.
Book your free trial and discover the bbb body, food & mind approach.