Why does my body shape change during menopause?

Your body shape can change during menopause because hormonal changes, ageing and changes in muscle mass affect body composition and fat distribution. Many women notice that fat is more likely to accumulate around the abdomen than it did earlier in life.

What do hormones do to fat distribution?

Before menopause, oestrogen is associated with a more typically gynoid fat distribution around the hips and thighs. As oestrogen levels fall, fat distribution can shift towards the abdominal area.

At the same time, muscle mass tends to decline with age if it is not actively maintained. Less muscle can reduce strength and energy expenditure, which can contribute to changes in body composition.

Why can abdominal fat increase?

The shift in fat distribution after menopause can increase the tendency to store visceral fat around the abdominal organs. Sleep, stress, nutrition, activity and genetics also play a role.

Poor sleep can make healthy routines harder and influence appetite. That is one reason body, food & mind are closely connected during this stage of life.

How does metabolism change?

Energy needs often decrease with age, particularly when muscle mass declines or activity changes. Menopause itself is only one part of that picture.

If weight gain is accompanied by symptoms such as unusual fatigue, feeling very cold or other concerns, discuss this with your GP, who can consider other causes such as thyroid problems.

Which other symptoms can occur at the same time?

Hot flushes, sleep problems, mood changes, fatigue and bloating can all occur during the menopause transition. They may interact: for example, night sweats can disrupt sleep, while poor sleep can affect energy and appetite the next day.

Can exercise help?

Regular movement is one of the most useful things you can do for long-term health. Strength training helps maintain muscle and supports bone health, while cardio supports cardiovascular fitness.

At bbb, you can combine strength-focused workouts such as StrongHer and Hot Power with personal workouts, Yoga, Pilates and cardio.

What can you eat to support a healthy body composition?

Focus on enough protein, fibre-rich plant foods and an eating pattern you can sustain rather than strict dieting.

• Include protein regularly. Plant-based sources include tofu, tempeh, seitan, beans, lentils, chickpeas, nuts and seeds.
• Choose fibre-rich foods. Vegetables, fruit, pulses and whole grains support a nutritious diet and digestion.
• Be mindful of alcohol. Alcohol can affect sleep and adds energy without much nutritional value.
• Include calcium-rich foods and pay attention to vitamin D for bone health.
• Include soya, flaxseed and pulses if you enjoy them; these foods contain naturally occurring phytoestrogens.

bbb food coaching can help you look at your own eating pattern without following a standard diet.

Book your free trial and discover our holistic approach.