Post-Menopausal Weight Gain
Natural Remedies

Tackling Post-Menopausal Weight Gain Naturally

on Apr 01, 2023| Modified on Apr 03, 2023
Add New Post Comments

Menopause, a natural biological process in a woman's life, often comes with its fair share of challenges. One of the most common concerns is post-menopausal weight gain. As hormone levels fluctuate, women may experience a change in their metabolism, leading to weight gain, especially around the abdomen.

This article delves into well-researched natural remedies that can help combat post-menopausal weight gain. We'll explore lifestyle changes, dietary modifications, and supplements that can support a healthy weight in this new phase of life.

Lifestyle Changes

Exercise Regularly

Regular physical activity is crucial for maintaining a healthy weight during and after menopause. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise per week, along with muscle-strengthening activities at least twice a week. (1)

Prioritize Sleep

Poor sleep can contribute to weight gain by disrupting hormones that regulate appetite and metabolism (2) Aim for 7-9 hours of quality sleep each night, and practice good sleep hygiene, such as establishing a consistent sleep schedule, creating a relaxing bedtime routine, and keeping the bedroom cool and dark.

Manage Stress

Stress can lead to weight gain by increasing levels of cortisol, a hormone that promotes fat storage. (3) Adopt stress-management techniques such as deep breathing exercises, yoga, meditation, or seeking professional help when necessary.

Dietary Modifications

Increase Fiber Intake

Fiber can help you feel full, making it easier to consume fewer calories. Studies have found that increased fiber intake is associated with reduced weight gain in postmenopausal women. (4) Incorporate fiber-rich foods like whole grains, fruits, vegetables, and legumes into your daily diet.

Consume More Protein

A high-protein diet can help boost metabolism and reduce appetite, leading to weight loss. (5) Include lean protein sources like fish, poultry, beans, and low-fat dairy products in your meals.

Stay Hydrated

Drinking water can help regulate appetite and increase calorie burning. (6) Aim for at least 8 cups of water daily, and consider drinking a glass before meals to help curb your appetite.


Black Cohosh

Black cohosh (Cimicifuga racemosa) is a popular herbal supplement used for menopausal symptoms, and some studies suggest it may help with weight management in postmenopausal women. (7) However, more research is needed to confirm its effectiveness.


Flaxseed is a rich source of dietary fiber and lignans, which have estrogen-like effects. Some studies have found that flaxseed supplementation may help reduce body weight and improve metabolic health in postmenopausal women. (8)

Vitamin D

Low vitamin D levels have been linked to weight gain in postmenopausal women. (9) Maintaining adequate vitamin D levels through supplementation, sun exposure, or consuming fortified foods may help manage weight.

Continue reading below to learn what Earth Clinic readers have tried to help post-menopausal weight gain and let us know what worked for you!


  1. American Heart Association. (2018). American Heart Association Recommendations for Physical Activity in Adults and Kids. Retrieved from
  2. Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Medicine, 1(3), e62.
  3. Epel, E., Lapidus, R., McEwen, B., & Brownell, K. (2001). Stress may add bite to appetite in women: A laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology, 26(1), 37-49.
  4. Davis, S. R., Castelo-Branco, C., Chedraui, P., Lumsden, M. A., Nappi, R. E., Shah, D., & Villaseca, P. (2012). Understanding weight gain at menopause. Climacteric, 15(5), 419-429.
  5. Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. The American Journal of Clinical Nutrition, 87(5), 1558S-1561S.
  6. Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M., Klaus, S., Luft, F. C., & Jordan, J. (2003). Water-induced thermogenesis. The Journal of Clinical Endocrinology & Metabolism, 88(12), 6015-6019.
  7. Geller, S. E., & Studee, L. (2006). Botanical and dietary supplements for menopausal symptoms: What works, what doesn’t. Journal of Women's Health, 15(7), 840-856. 
  8. Hallund, J., Tetens, I., Bügel, S., Tholstrup, T., & Bruun, J. M. (2008). The effect of a lignan complex isolated from flaxseed on inflammation markers in healthy postmenopausal women. Nutrition, Metabolism and Cardiovascular Diseases, 18(7), 497-502.
  9. Caire-Juvera, G., Ritenbaugh, C., Wactawski-Wende, J., Snetselaar, L. G., & Chen, Z. (2013). Vitamin D and calcium intakes and breast cancer risk in postmenopausal women. The American Journal of Clinical Nutrition, 97(6), 1292-1300.

Related Links:

7 Effective Probiotic Strains for Weight Loss and Gut Health
Apple Cider Vinegar for Fat Burning and Weight Loss
Ten Diet Tweaks to Lose Weight for Life!
What Science Says About Garcinia Cambogia for Weight Loss

Multiple Remedies

2 User Reviews
5 star (1) 
2 star (1) 

Posted by Maya (Palo Alto, CA ) on 03/31/2023

Weight gain that does not come off

I am post menopausal. Work out with weights and yoga 5 days a week. Eat very healthy 2 meals a day, no snacking, sugar or drinks. I am fit and toned everywhere except the fact that I am have put on 10 lbs and it is only in the region between my sternum and pelvis.

I drink ACV every day, alkalize my body, etc. etc. I know all about estrogen being stored in the belly area, but this is more than that, and this stubborn bloating and distension is driving me crazy.

Does anyone have a similar story that they resolved through something natural? Please share.

Replied by HisJewel
(New York)

Hello There Maya, Menopause and Weight gain. I love helping people, so here goes:

As a young woman, for the most part, weight loss for me was either fasting 3 days a week or eating only one meal a day. I maintained 140 to 150 "solid" pounds (I used to walk from Brooklyn to Manhattan now and then in those days). Middle age, in my forties I began carrying a "Fibroid" which I decided to outlive instead of cut out. The only problem was I constantly held more and more fluid. I could knock a lot of weight off by doing something like a cabbage soup diet; however, I would put it back on when I started regular eating (sometimes that was before I was back from vacation).

My weight between 40 years old to menopause at 55 years soared from 150 to 200 pounds. I am solid, so I carried it well until my stomach dropped. I was like, "What in the world is going on with me". I looked online and found out it was called "Mother's Apron." I probably got this from my love for carbohydrates. Neither my mother, nor my grandmother had a drooped belly. My mother loved to Mall shop, and my grandmother loved gardening. By menopause at 55, I was so fat and tired, I just wanted to be live so I could help them, (for real). The Lord bless me to help them both, grandmother to 100, and Mom to 90. By the time I was 67 years of age I was now eating only 2 meals a day and still gaining weight. I weight in my doctor's appointment that year at about 158 pounds.

Long story short this is what I take for weight since November 2022:

Inositol two 500mg capsules
20mg Vanadium
500 mcg Chromium Picolinate
and also Super Digestive Enzymes for the big meal.

I eat breakfast and an early dinner. I have lost 18 pounds. I have also got back to doing a little walking with the help of COq10. "At the age 71, I am getting back in shape, girls! " I'm running for the Lord! Well, that's how the weight finally started coming off.


(New York)

Correction: at 67 I was about 258 Pounds.

I have finally at 71 years of age lost 18 of those pounds.