I want to start by saying that I’m not a health practitioner. However, through my own experiences and curiosity, I’ve come to realise that weight gain—especially during menopause—is not just about food, metabolism, or hormones. It’s also deeply connected to the mind.
We eat for many reasons beyond hunger: boredom, habit, emotions, or simply because it’s “time to eat.” The key, I believe, is learning to listen to your body—not just its hunger signals but also its needs for rest, movement, and emotional balance. While weight matters for health, what’s equally important is how we feel in our bodies and how we support ourselves through change.
The Link Between Sleep, Sugar & Weight Gain
One of the most overlooked aspects of weight control is sleep. As hormone levels fluctuate—whether due to age, stress, or lifestyle—many of us struggle with sleep quality. And when we’re tired, the temptation to reach for sugar as an energy boost becomes almost automatic.
But here’s the catch: sugary foods give you a quick insulin spike followed by a crash, leaving you even more exhausted and hungry for another fix. This cycle not only affects your energy levels but also contributes to weight gain.
So, if you find yourself constantly craving sugar, take a step back. Are you actually hungry, or just tired? A good night’s sleep might be the best “diet” you can follow.
Why Menopause Changes Everything
Weight gain during menopause is common, but menopause itself isn’t always the cause. What’s really happening is a mix of factors, including:
Loss of muscle mass – This naturally slows metabolism.
Shifts in fat storage – Declining estrogen levels cause fat to accumulate around the belly rather than the hips or thighs.
Changes in appetite – Estrogen helps regulate hunger, so with less of it, you may feel hungrier than before.
Lifestyle pressures – Many women juggle work, family, and caring responsibilities, leaving little time for self-care.
Rather than restrictive diets, the best approach is to work with your body by focusing on:
Balanced eating – Whole foods, protein, fiber, and healthy fats
Exercise – A mix of strength training, walking, and movement that feels good
Managing stress – Cortisol (the stress hormone) is another big player in weight gain
Prioritising sleep – It’s not just about rest, but also hormone regulation
Stop Dieting, Start Nourishing
Traditional dieting—calorie counting, restriction, and extremes—often backfires. Instead of trying to “eat less,” think about what your body needs more of:
More nutrient-dense foods instead of processed ones
More movement instead of forcing intense workouts
More variety instead of eating the same things on repeat
One fascinating insight? We often eat the same 15–20 foods week in, week out. Yet, when we go on holiday and try new foods, we may feel healthier and more energized. This is because a diverse diet provides a wider range of vitamins, minerals, and nutrients—something our bodies crave but don’t always get.
Simple Shifts for Sustainable Weight Management
Rather than extreme changes, small, consistent habits make all the difference. Here’s a simple framework:
Cardio Before Breakfast – Your body burns fat first thing in the morning when cortisol levels are low. Just 3 sessions a week (50 minutes each) can make an impact.
Strength Training – Just 10 minutes a day (or 1 hour a week) keeps your metabolism firing. Unlike cardio, resistance training burns calories for 72 hours after your workout.
10,000 Steps a Day – Walking is one of the best ways to keep weight in check without stress.
Portion Awareness – Using a smaller plate can naturally reduce portion sizes without feeling deprived.
Mindful Eating – Ask yourself, “Am I truly hungry, or am I eating to fill an emotional or boredom gap?”
Alcohol & Sugar – Reducing these (not eliminating) can significantly improve metabolism and energy levels.
It’s Not Just About Weight, It’s About Well-Being
Yes, weight matters for health, but obsessing over it isn’t the answer. Instead, tuning in to what our bodies really need—better sleep, balanced movement, nourishing food, and self-compassion—can make all the difference.
Our bodies change, but that doesn’t mean we have to struggle against them. By working with these natural transitions rather than against them, we can feel strong, confident, and in control—not just of our weight, but of our overall well-being.
Let’s embrace listening to our bodies, moving in ways that feel good, and making mindful choices—because ultimately, it’s about feeling your best, not just looking a certain way.
What’s your experience with weight and menopause? Have you noticed changes in your body, habits, or energy levels? I’d love to hear your thoughts. Let’s keep the conversation open and supportive.