Weight Gain In Menopause: What You Can Do To Take Back Control
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Understanding Perimenopause and the Shift to Menopause
The Truth About Low Oestrogen Weight Gain
How Hormones and Weight Loss After 50 Are Connected
Debunking the Myths Around HRT and Weight
The Emotional Toll: From Frumpy to Fabulous
Lifestyle Habits That Support Menopause Weight Management
Addressing the Challenge of the Menopause Belly
Optimising Nutrition for a Balanced Approach to Menopause and Diet
Final Thoughts: Empowerment Over Perfection
Stephanie Rumble, host of the Style for Life podcast and a leading fashion stylist, accountability coach, and health educator based in Christchurch, New Zealand, tackles one of the most common and emotionally charged issues women face in midlife: weight gain in menopause.
With over 30 years in the wellness space and a deep understanding of women’s health, Stephanie shares her personal experiences, research, and the stories of her clients. This episode unpacks the physical and emotional complexities of perimenopause, hormonal changes, and the layered reality of midlife body transformations. Most importantly, it offers practical, compassionate advice.
Understanding Perimenopause and the Shift to Menopause
The journey towards menopause doesn’t start overnight. It begins with perimenopause, a transitional phase that can span several years. During this time, hormone levels—particularly oestrogen, progesterone, and testosterone—fluctuate and gradually decline.
As Stephanie explains, perimenopause can bring about an array of symptoms that many women aren’t prepared for:
Mood swings and irritability
Sleep disturbances and insomnia
Brain fog and forgetfulness
Exhaustion and low energy
Drop in sex drive
One of the most visible and frustrating effects? Weight gain in menopause, especially around the midsection.
"I've heard of ladies who think they've got Alzheimer's or dementia just because they're going through menopause." ~ Stephanie Rumble
These changes aren't just inconvenient. They can impact a woman’s confidence, energy levels, and daily performance. The feelings of unpredictability and lack of control can be overwhelming. That’s why it’s important to treat perimenopause as a critical health phase, not just the beginning of decline.
Stephanie often works with women in this stage through her personalised accountability coaching, which focuses on support, structure, and mindset change. This coaching helps her clients make lasting lifestyle shifts that genuinely work.
The Truth About Low Oestrogen Weight Gain
A drop in oestrogen during menopause affects more than just reproductive function. It directly impacts metabolic rate, fat storage, and insulin sensitivity. This leads to what many women experience as low oestrogen weight gain, especially around the abdomen.
Stephanie notes that this change in body shape often leaves women feeling “frumpy” or insignificant. But understanding the cause helps remove the shame and self-blame. It’s not just ageing. It’s a result of hormonal imbalance.
Additional contributors include:
Loss of lean muscle mass due to inactivity
Poor sleep hygiene, affecting cortisol and insulin
Increased sugar cravings from hormonal shifts
Lack of routine physical movement
What this means is that the typical tactics women may have used in earlier decades—like cutting calories or increasing cardio—are often less effective without also addressing hormonal balance. Stephanie advocates for compassionate awareness and a new toolkit tailored to this unique stage of life.
How Hormones and Weight Loss After 50 Are Connected
Absolutely, losing weight after 50 is still possible. But it requires a different approach than the strategies that may have worked in your 20s or 30s. As Stephanie shares from her personal coaching experience, weight loss during or after menopause is less about restriction and more about lifestyle rewiring.
Many women feel defeated by this point, assuming that results are no longer possible. However, with the right strategies and mindset, the connection between hormones and weight loss after 50 can be navigated with confidence.
Focus on sustainable changes:
Move daily: Include resistance training to rebuild muscle mass
Improve sleep patterns and manage stress effectively
Nourish your body with whole, nutrient-dense foods
Reduce reliance on quick fixes and fad diets
Set realistic goals with compassionate accountability
Consistency is key. Stephanie emphasises that this is not about perfection. Instead, it’s about showing up for yourself with the knowledge that small, cumulative changes have a profound effect over time. Achieving weight loss during menopause isn't about punishment. It's about empowerment.
Debunking the Myths Around HRT and Weight
One of the most asked questions is whether hormone replacement therapy (HRT) causes or prevents weight gain. Stephanie provides a balanced look at her own experience and the available research.
When used appropriately under medical supervision, HRT—which may include oestrogen replacement, progesterone, and sometimes testosterone—can help alleviate many menopausal symptoms including:
Sleep disturbances
Hot flushes
Mood instability
Lack of motivation or energy
This can, indirectly, support weight management efforts. Improved energy and mood lead to better choices and greater consistency.
Stephanie herself uses natural HRT as part of her weight management strategy, combined with healthy routines. While HRT is not a magic pill, it can be an effective part of an integrated plan.
It’s important to remember that not every woman will respond the same way to HRT. The goal is to build a personalised solution that aligns with your body and your goals—with guidance from a trusted medical professional.
There’s also a common concern about hormone replacement therapy weight gain. While some individuals may experience temporary changes, these are often linked to lifestyle or dosage imbalances rather than HRT itself. Speaking with a healthcare provider helps ensure your treatment plan works with your body, not against it.
The Emotional Toll: From Frumpy to Fabulous
Stephanie highlights a hidden struggle many women share during this time: the loss of self-worth or feeling insignificant. Changes in appearance, energy, and libido can all lead to confidence erosion. But it doesn’t have to be that way.
Through wardrobe updates, better self-care, and targeted movement, Stephanie helps her clients rediscover joy and vitality.
"I think the key here is self-care. And self-care is, is many things." ~ Stephanie Rumble
Practical self-care strategies to reclaim confidence:
Get regular haircuts and wear flattering colours
Invest in a properly fitted bra
Schedule body maintenance like massage or osteopathy
Update your wardrobe with pieces that fit and flatter
Take time to move, rest, and refuel daily
Confidence isn’t about looking a certain way. It’s about feeling aligned, cared for, and grounded in who you are. Stephanie’s coaching provides the bridge between external appearance and internal wellbeing. When women feel seen and supported, the transformation is both physical and emotional.
If you’re looking for expert support with redefining your personal style, her personal and commercial styling consultations help you feel more confident and authentic at every stage of life.
Lifestyle Habits That Support Menopause Weight Management
In the episode, Stephanie outlines the Mayo Clinic’s recommendations, which align closely with her own accountability coaching pillars:
Key habits to support healthy menopause weight management:
Move more: 150–200 minutes per week of moderate activity
Eat less (but smarter): Choose nutrient-dense foods over volume
Check your sweet habit: Sugar fuels fat storage
Limit alcohol: Two glasses of wine can equal one-third of daily calories
Seek support: Community and coaching help sustain habits
"What do you need to do to make yourself a priority?" ~ Stephanie Rumble
The magic lies in habit stacking. Stephanie encourages clients to layer small habits, like walking while listening to a podcast, prepping meals with more vegetables, or scheduling social catch-ups around movement.
As simple as these changes sound, their power lies in repetition. Mastering the basics is the foundation for long-term success.
Addressing the Challenge of the Menopause Belly
The dreaded menopause belly isn’t just about aesthetics. It’s often the result of inflammation, hormonal imbalance, and lifestyle misalignment.
This type of fat tends to accumulate around the midsection due to the body’s hormonal shifts, stress levels, and metabolic changes. Many women find this particularly frustrating as it doesn't respond quickly to old diet or exercise routines.
To reduce abdominal fat, try these exercises to lose menopause belly fat:
Strength training (2–3x per week)
Walking or light cardio (most days)
Pilates or yoga to reduce cortisol
Core strengthening to support posture and digestion
By lowering cortisol and increasing lean muscle, these exercises support a more efficient metabolism. Combined with sleep and nutrition strategies, this can make a visible difference over time.
Stephanie also facilitates workshops and education programmes that help women better understand their bodies, manage stress, and build confidence—both in and out of the workplace.
Optimising Nutrition for a Balanced Approach to Menopause and Diet
Your approach to menopause and diet should focus less on restriction and more on nourishment.
Stephanie recommends:
2+ cups of non-starchy vegetables with each meal
Lean protein to preserve muscle mass
Healthy fats like olive oil, nuts, and avocado
Whole carbs in moderation: brown rice, legumes, sweet potato
These foods help stabilise blood sugar, reduce inflammation, and support energy levels. Women who feel nourished are more likely to feel emotionally balanced too.
Consider the best supplements to support perimenopause weight gain:
Magnesium (especially at night for sleep)
Omega-3s for inflammation and brain health
Vitamin D for mood and bone support
Adaptogens like ashwagandha (under guidance)
“I'm a big advocate of magnesium. I take magnesium at night. I take melatonin as well.” ~ Stephanie Rumble
Supplements won’t solve everything, but they can provide a much-needed boost during hormonal transitions. Your perimenopause diet doesn’t need to be perfect. It needs to be supportive. A balanced nutrition strategy should feel realistic, satisfying, and rooted in self-care.
Final Thoughts: Empowerment Over Perfection
Stephanie’s message is clear: weight gain in menopause is not inevitable. But even if it happens, it doesn’t define you.
Support, strategy, and self-compassion are the real keys to thriving in midlife. With the right guidance, your 40s, 50s, and beyond can be some of your most vibrant years.
From embracing HRT, choosing a nutrient-rich diet plan tailored to menopause, to building confidence through styling and movement, this is about taking back control.
Let go of shame. Reclaim your energy. And remember—you are not alone in this journey. To further boost your wellbeing, confidence and communication, you may also benefit from Stephanie’s bespoke speaking engagements and tailored workplace sessions. She delivers actionable, empowering strategies that resonate deeply with women navigating life and career transitions.
Listen on Spotify
Frequently Asked Questions
What age does menopause weight gain usually start?
Menopause-related weight gain often begins during perimenopause, typically in the late 40s to early 50s. As oestrogen levels decline and metabolic changes occur, women may begin to notice changes in fat distribution—especially around the midsection. This shift can also be influenced by lifestyle, sleep, and stress factors.
How do hormonal changes affect weight loss after 50?
Hormonal changes during menopause, especially reductions in oestrogen and progesterone, can slow down metabolism and increase fat storage. This makes traditional weight loss strategies less effective. Adjusting your approach to include resistance training, nutrient-rich meals, and stress management can support better results.
Can HRT help with menopause weight gain?
Hormone Replacement Therapy (HRT) can support weight management indirectly by improving sleep, mood, and energy. When these areas are balanced, women are more likely to maintain consistent habits around nutrition and movement. Stephanie Rumble shares her personal HRT experience in the podcast and how it helped her sustain an active lifestyle.
What is the best exercise to lose menopause belly fat?
A combination of strength training, walking, and core-focused exercises like Pilates or yoga can help reduce abdominal fat. Consistency is more important than intensity. Stephanie encourages women to find movement they enjoy and can maintain long-term, even if it’s as simple as daily walking.
How does stress contribute to weight gain in menopause?
Elevated cortisol levels from chronic stress can lead to increased fat storage—particularly in the belly. Menopausal women often juggle multiple stressors including ageing parents, career shifts, and hormonal mood changes. Managing stress through rest, mindfulness, and structured support is key.
Do I need to diet to lose weight in menopause?
Strict dieting is rarely sustainable or effective. Stephanie advocates for a nourishing, flexible approach—focusing on nutrient-dense meals, portion awareness, and reducing processed foods. Her accountability coaching helps women rewire habits for long-term change without extreme restrictions.
What are the best supplements for menopause weight gain?
Magnesium, omega-3 fatty acids, and vitamin D are commonly recommended to support mood, inflammation, and energy during menopause. While supplements can help, they work best when paired with good nutrition and regular movement.
Is it normal to feel frumpy or insignificant during menopause?
Yes, many women report feeling invisible or unattractive due to body changes, skin ageing, and emotional shifts. Stephanie addresses this head-on in her podcast, encouraging women to reframe their mindset and invest in styling, self-care, and wardrobe updates that reflect who they are now. Her styling sessions are designed to help women feel confident again.
Can accountability coaching really make a difference?
Yes. Many of Stephanie’s clients find that having regular support, structure, and mindset coaching is the missing piece. Her accountability coaching helps women stay consistent, build confidence, and take action, especially during challenging life transitions.
What can I do if I feel overwhelmed by all the changes?
It’s completely normal to feel overwhelmed during menopause. Start small. Focus on one habit at a time—whether that’s drinking more water, walking daily, or getting a wardrobe refresh. Support is available, and you don’t have to figure it all out alone.
