Despite doing all that you could, have you ever wondered why you continue to put on weight during the perimenopause or menopause phase? Answering, celebrity nutritionist Rujuta Diwekar recently said that it is a natural way for the body to help you. “This is a phase where our ovaries produce less estrogen. From the brain to sleep to heart health to everything…estrogen is involved. When estrogen levels are low in menopause, the body tries to support estrogen production with adipose tissue or fat cells. In a way, this increased size is the natural hormone replacement therapy for the body,” she said.
Women who experience many issues during menopause are required to take hormone replacement therapy (HRT). “Here, the body is producing HRT on its own and supporting your health and well-being. So, don’t get disheartened with the increase in your size, but keep in mind the role of such an increase in size in your long-term health. Estrogen also helps with bone health. Wear a bigger size but continue to eat correctly, sleep on time, exercise, and don’t forget to enjoy your life,” said Diwekar.
Dr. Shobha Gupta, medical director and IVF expert at Mother’s Lap IVF Centre, New Delhi, and Founder of Mumma’s Blessing IVF and Birthing Paradise in Vrindavan, noted that menopause and perimenopause bring inevitable hormonal changes. Estrogen declines, metabolism slows, and fat distribution shifts, often leading to central weight gain. “This is natural, but it should not be ignored,” said Dr Gupta.
Dr Shweta Wazir, senior consultant, obstetrician and gynaecologist, Motherhood Hospitals, Gurgaon, seconded Diwekar and shared that a small amount of weight gain during menopause is natural and nothing to fear. “Menopause brings hormonal changes, especially a drop in estrogen, which can affect metabolism and fat distribution. This may lead to slight weight gain, but it is the body’s way of adapting and protecting bone and hormonal health. Instead of obsessing over the weighing scale, women should focus on staying active, eating wholesome home-cooked food, and keeping stress levels low,” said Dr Wazir.
Rujuta Diwekar details why women gain weight during menopause (Photo: Rujuta Diwekar/Instagram)
The real concern is not the numbers on the scale alone, but how this weight gain impacts overall health. Excess abdominal fat is linked to higher risks of diabetes, cardiovascular disease, and osteoporosis. Stressing too much over weight can indeed affect mental health, but neglecting it completely is also not advisable, said Dr Gupta. “A few extra kilos at this stage should not be seen negatively, as long as overall health markers like blood pressure, sugar, and energy levels are stable,” noted Dr Wazir.
Women should view this stage as an opportunity to prioritise self-care, mindful eating, and holistic wellness, rather than focusing on a number on the weighing scale. “What matters most is that regular walks, yoga, or light exercise help keep joints flexible, muscles strong, and mood balanced. It is better to take the help of an expert who will guide you regarding weight management,” said Dr Wazir.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.