Six Natural Remedies for Menopause Weight Gain

 by Dr. Steve Hruby, D.C.

I’m a fitness advocate with a holistic approach to health, wellness, and longevity. I’ve walked the walk since 2009 - using my personal development methods to unleash the fitness champ within you.

  Fact Checked
 by Rhealyn Celestial
Reviewed by Rhealyn Celestial

I’m a researcher, and I’m also a full-time mom. I spend my weekdays crafting thoughtful articles for small businesses, and my weekends with my son learning about the world together

Many women will admit that, despite their greatest efforts, they begin to gain a little weight as they approach their golden years. This tendency, known as “the middle-aged spread,” is frequent but not always unavoidable. So, what natural remedies for menopausal weight gain can you use to counter these changes? 

During perimenopause, the hormonal production in the ovaries subsidizes but minimal quantities of estrogen are produced in the fat tissue.

As a result, at this stage, the female body becomes estrogen dominant. It’s assumed to contribute to fat accumulation around the mid-body section, bottom, arms, and thighs. 

Simultaneously, the muscle mass begins to deteriorate, which reduces our body’s metabolism. Luckily we have discovered natural remedies for menopause weight gain. Keep reading to discover a few you can apply. 

Factors Contributing to Menopausal Weight Gain

During menopause, the body undergoes chemical modifications that influence how it responds to diet and physical activity. Here are some of the factors that may be causing weight gain.

Natural Aging

Humans innately get less active in lifestyle and habits as we advance older. Reduced activity lessens the metabolism, resulting in less muscle mass and, thus, more body fat.

Sleeping Disorders

It’s tough to achieve the prescribed amount of sleep because of menopausal symptoms and night sweats. Poor sleep patterns have been shown to contribute to menopausal weight gain.

white alarm clock

A Decrease in Levels Of estrogen

The dreaded drop in estrogen is the leading cause of menopause weight gain. The change in the hormonal balance that occurs during menopause causes an increase in the overall body fat, especially abdominal fat.

Six Natural Menopause Weight Gain Treatments

#1 – Consume Healthy Foods

Pay extra attention to everything you’re eating or drinking to reduce your calorie intake without sacrificing nutrition. You can opt for the following foods. 

Foods High in Calcium and Vitamin D

Menopause-related hormonal changes lead to bone weakening and increase the probability of osteoporosis. It’s important to consume adequate vitamin D and Calcium in your diet since these nutrients help strengthen bones. 

Dairy items like milk, cheese, and yogurt are among the many foods high in calcium. Calcium is abundant in green and leafy vegetables like collard greens, spinach, and kale. 

It’s also available in tofu, sardines, legumes, etc. Additionally, foods that have been fortified with calcium, such as some fruit juice, milk substitutes, and cereals, are also excellent sources of calcium.

Foods High in Phytoestrogens

Phytoestrogens are organic plant substances that can imitate estrogen’s physiological effects. As a result, they might aid in hormone balancing. Phytoestrogen-rich foods include:

soy milk, tofu and soy beans on the table
  • Tofu
  • Beans
  • Tempeh
  • Linseeds
  • Flaxseeds
  • Sesame seeds
  • Soybeans and soy products

Protein-Rich Foods

You can slow down the decrease in lean muscle mass as we age by eating protein daily. 

Diets rich in protein can aid in weight loss by making you feel fuller and increasing the number of calories burnt. Protein-rich foods include meat, dairy, fish, eggs, beans, nuts, and salmon.

Variety of Fruits and Vegetables

A diet rich in fruits and vegetables can help counter menopause weight gain. Fruits and vegetables are excellent for weight reduction and control because they have relatively low-calorie content. 

Eating more fruits and vegetables may also prevent bone mass loss.

#2 – Keep a Healthy Weight

During menopause, weight is more likely to accumulate in the body, increasing the chance of developing; 

  • Diabetes
  • Osteoarthritis
  • High cholesterol
  • Cardiovascular disease
  • Several cancer types, including breast, ovarian, uterine, and colon. 

Your total wellness depends on your ability to maintain a nutritious diet and get frequent exercise.

Regular Exercise Is Required

Exercise is one of the natural remedies for hot flashes and night sweats, but the research on the subject is still insufficient. 

aged woman in a beach stretching in front of a small waves

However, continuous exercises such as Pilates-based workout regimens increase metabolic activity and energy, stronger joints and bones, less stress, and improved health.

In addition to improving overall health, having an exercise program has been linked to a lower risk of developing diseases and disorders like cancer, stroke, heart disease, high blood pressure, obesity, osteoporosis, and type 2 diabetes.

Consider activities such as yoga for perimenopause or menopause HIIT workout to maintain a fitness regimen.

Reduce Your Consumption of Refined Sugar and Processed Foods

A diet strong in sugar and refined carbohydrates can cause your blood sugar to fluctuate, leaving you exhausted and agitated. This could make menopause symptoms—both physical and psychological—worse.

Diets high in refined foods may harm bone health, especially if refined sugars suppress the required nutrient content. 

#3 – Drink Plenty of Water

Dehydration is a common problem throughout menopause. Water consumption of eight to 12 glasses per day helps alleviate these symptoms. Drinking water could reduce bloating due to hormonal changes.

Additionally, water can assist in weight loss and prevent weight gain by creating a sense of satisfaction and raising metabolic activity.

#4 – Herbal Products and  Natural Supplements

Many people may take natural products and remedies to relieve their menopause symptoms. However, there’s still insufficient evidence to support their efficiency in menopausal weight gain. 

aged woman holding a pink pill and a glass

Here are the most common natural supplements and herbs for menopause weight gain for reducing symptoms of menopause:

  • Red clover: Red clover isoflavone supplements could help lower the daily incidence of hot flashes. 
  • Other supplements: They include prebiotics, probiotics, kava, cranberry extract, DHEA-S, evening primrose oil, dong quai, etc. 

#5 – Sleep and Rest

According to studies, severe stress and a lack of sleep are associated with; 

  • Lowered immunity
  • Depression and anxiety
  • Difficulties in the workplace
  • Increased morning cortisol levels
  • A greater propensity for weight gain

Aim for seven to nine hours of sleep each night to enable your body to recuperate from stress, manage your appetite, and increase vitality.

#6 – Manage Stress

During menopause, many women report increased anxiousness, emotional instability, and even spells of despair.

One key strategy for reducing tendencies or symptoms such as impulsive consumption and weight gain, exhaustion, bad sleep, and decreased libido is stress management.

Different complementary and alternative therapies for reducing stress are effective for different persons. Some helpful approaches include: 

  • Exercise
  • Meditation
  • Nature walks
  • Acupuncture
  • Aromatherapy
  • Cultivating intimate ties
  • Setting aside time for spiritual practices 

FAQs on How to Control Your Weight As You Age

What Is the Fastest Way To Lose Weight During Menopause?

Menopause weight gain can’t be stopped or reversed with a miraculous formula. Adhere to the fundamentals of weight control, which call for increased exercise. 

You can lose extra weight and keep it off by learning how to do HIIT for menopause. Physical activities, such as aerobic and strength training, are also helpful.

Gaining muscle causes your body to expend calories more effectively, which makes it simpler to maintain a healthy weight.

How Do You Get Rid of Bloating and Weight Gain During Menopause?

Menopause can cause weight gain, but there are certain lifestyle adjustments you can make to help prevent it.

Bloating can be prevented by adopting a well-balanced diet with low salt and sugar content, getting enough sleep, and exercising frequently.

What Is the Best Natural Thing To Take for Menopause?

Consider natural cures if you’re experiencing menopausal symptoms like mood changes or dry skin. These include changing your diet, exercising regularly, managing stress, and taking the best menopausal supplements for weight loss.

Can Menopause Cause Rapid Weight Gain?

Yes. Women are more likely to acquire weight in their midsection than thighs and hips due to the hormonal fluctuations brought on by menopause.

However, menopausal weight gain isn’t always brought on by hormonal changes solely. Instead, age, lifestyle, and genetic variables are typically linked to weight gain.


During the menopausal transition, a woman’s hormones undergo alteration. Increased abdominal fat, insulin resistance, muscle loss, and trouble reducing weight are a few of these alterations. This causes several unpleasant symptoms and alters a woman’s body composition and health risks. 

Always remember, you’re not alone. Millions of women face similar difficulties. You can maintain good health and vigor during menopause and beyond by adopting a low-carb diet and making a few other lifestyle changes. Your medical expert can offer guidance and answer any worries you may have.

Dietitians and nutritionists can also assist in devising a sustainable dietary plan to prevent gaining extra weight in your prime years.

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