As professional women, we’re used to solving problems and managing change — but the changes that come with menopause often feel unexpected, confusing, and deeply personal. One of the most frustrating? Weight gain. Especially when you feel like you’re doing everything “right.”
Here’s what you need to know — and how to take back control.
1. Why Is This Happening?
Even without major changes to your diet or activity levels, menopause can trigger shifts in your body composition. That’s because oestrogen levels decline during perimenopause and post-menopause. These hormonal changes can cause:
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Fat to shift toward the abdomen (visceral fat)
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Lean muscle mass to decrease, reducing metabolism
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Insulin sensitivity to drop, making it easier to store fat
This isn’t a reflection of effort or discipline — it’s your biology.
2. Why Visceral Fat Matters
Abdominal fat isn’t just about how your clothes fit — it’s a health concern. Visceral fat is stored deep in your abdomen and surrounds organs. It’s been linked to:
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Cardiovascular disease
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Stroke
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Type 2 diabetes
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And certain cancers including, breast and colon cancer
It also contributes to inflammation, which plays a role in other chronic diseases.
3. The Mental Load Is Real
Many women experience a hit to their confidence during this phase — not just from physical changes, but from how those changes affect energy, mood, and motivation. Anxiety and depression are more common during the menopause transition, compounding the challenge.
4. What Can You Do?
The good news: these changes are manageable with the right support.
Here’s what works:
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Strength training and regular movement to preserve lean muscle
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Nutrient-dense eating focused on balance, not restriction
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Medical support like hormone replacement therapy (HRT), when appropriate
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Mindset shifts: your worth and wellness are not defined by a number on the scale
If you’re experiencing symptoms, talk to a health provider who understands menopause. And if you’re a leader or HR professional, consider how your workplace supports women during this life.
5. A Final Thought
Nearly one-third of a woman’s life is lived post-menopause. These years can be vibrant, powerful, and full of possibility — but only if we start giving women the tools and respect they deserve during this transition.
Let’s stop whispering about menopause and start supporting women through it — openly, practically, and compassionately.
You’re not alone. And you’re not without options.
