8 tips for battling menopausal bloating and weight gain

Age brings wisdom, experience, and... an expanding waistline? Let’s explore the connection between menopause and weight gain!


Perimenopause and menopause represent significant stages in a woman’s life. Perimenopause is a gradual transition when women already experience certain menopausal symptoms but still get their periods. Menopause typically arrives in the early 50s and denotes the end of the menstrual cycle and a new chapter in life. This period of transformation, while a natural part of ageing, comes with a wide range of unique experiences and challenges. 

Among other changes, women often experience a shift in their body shape during this life stage, often accompanied by weight gain. This is largely due to the hormonal changes, particularly the decline in oestrogen levels. 

Before menopause, women typically carry more weight around their hips and thighs, a pattern often called a ‘pear’ shape. However, when menopause starts, and oestrogen levels drop, this pattern changes. Fat accumulates around the belly, leading to a “menopause belly” or “meno belly,” as it’s commonly known. 

Meno belly

This shift in fat distribution is not just a cosmetic concern but also a health one. In postmenopausal women, belly fat can account for 15 to 20% of their total body weight. That’s a significant increase compared to 5 to 8% in premenopausal women.** This increase in abdominal fat can lead to a higher risk of health issues such as heart disease and diabetes, making it crucial for women to manage their weight during this life stage. 

While menopause might cause some unavoidable changes to our weight and body shape, it’s possible to still regain control over how it affects our figure and our health. But first, we need to understand how and why these changes happen!  

The menopausal hormone shift and weight gain 

At the root of most menopausal changes are hormones. For starters, oestrogen is normally in charge of directing fat cells to the hips and thighs. During perimenopause and menopause, as oestrogen levels drop, the connection gets interrupted, and fat storage shifts to the abdomen. 

Oestrogen also impacts other body functions, including the gut microbiome. Research indicates that as oestrogen levels drop during menopause, the balance of gut bacteria can shift. An imbalanced gut is linked to increased fat storage, a slower metabolism, and insulin resistance, all of which challenge weight management. 

Additionally, oestrogen interacts with another hormone: insulin. Lower oestrogen levels can result in elevated blood sugar, increasing appetite and making us feel lethargic. When blood sugar rises, the body releases more insulin, leading to more calorie storage, even with a mindful diet.

Low oestrogen levels can also cause the body to retain excess water, resulting in bloating. The feeling of tightness and fullness isn’t only incredibly physically uncomfortable, but it can also make the meno belly appear bigger than it actually is. 

Oestrogen and testosterone levels

Before and during menopause, women also experience a notable dip in testosterone levels. Testosterone, though typically associated with men, is crucial for women, too, as it’s responsible for maintaining muscle mass.  

Muscles are calorie-burning powerhouses, so when we lose muscle mass due to declining testosterone, the body’s calorie-burning capability diminishes. This metabolic shift can lead to an accumulation of fat, especially in the abdominal region.  

Hormonal changes during menopause are clearly very complex and deeply interconnected, but they still represent just one piece of the menopausal weight-gain puzzle. Transitioning into perimenopause and menopause is not just a physical journey; it’s deeply intertwined with emotional and psychological shifts. 

The silent struggle behind the menopause belly 

The psychological changes during menopause can be equally challenging as the physical symptoms. Mental health might not be the first thing that comes to mind when thinking about weight gain, but it plays a significant role. 

Maintaining a healthy lifestyle requires motivation, energy, and a positive mindset. However, the low moods and fatigue associated with menopause can make it difficult to find the drive to exercise or choose nutritious meals. The lack of energy can lead to skipping workouts, while mood fluctuations might result in seeking comfort in food. Over time, these choices can accumulate, leading to weight gain. 

This phase of life often comes with increased levels of stress. Whether it’s due to changes in family dynamics, career pressures, or simply the emotional toll of navigating menopause, stress becomes a constant companion for many women. It can disrupt appetite regulation, leading to patterns of overeating or gravitating towards unhealthy comfort foods. It also triggers the release of cortisol, the stress hormone. Elevated cortisol levels have been linked to increased fat storage, especially in the abdominal area, further contributing to the formation of the “meno belly.” 

If we want to support our health and maintain a healthy weight during these transformative years, it’s important to remember that addressing the emotional aspects is just as important as managing the physical symptoms. 

The deeper impact of menopausal weight gain 

For many, the menopause belly symbolises the broader changes happening within. As the body changes, women often grapple with a loss of confidence. Coupled with other menopausal symptoms, it can lead women to lose touch with their femininity, sparking a profound identity crisis. The mirror reflects not just a changing body but a changing sense of self, making the physical struggles of menopause even more emotionally complicated. 

While the emotional effects are significant, the health implications of belly fat, or visceral fat, are equally concerning. This isn’t just about fitting into a favourite dress or feeling confident at the beach. Visceral fat wraps around vital organs, potentially disrupting their function and paving the way for health complications. 

Conditions such as diabetes, cardiovascular issues, and osteoarthritis become more prevalent risks. A recent study highlighted that even if the scale doesn’t budge, mere weight redistribution to the midsection during menopause increases the risk of cardiovascular diseases. Fat accumulation can elevate the chances of heart ailments, diabetes, and other severe health challenges.** 

Menopause is a journey of self-discovery, acceptance, and adaptation. By understanding the impact of menopause belly, both physically and emotionally, we can better equip ourselves to face this transformative phase with strength and self-assurance. 

How to win the battle against the meno belly  

Navigating through menopause can be a challenging journey; however, some practical strategies can help manage menopausal bloating, weight gain, and meno belly! 

Embrace targeted workouts 

High-Intensity Interval Training (HIIT) can be particularly effective during menopause. It boosts metabolism and fat burning, which helps in getting rid of belly fat. Pair it with strength training to maintain muscle mass, which naturally decreases with age, making weight management more challenging. 


Eat mindfully 

As metabolism changes, it’s essential to adjust your diet. Focus on whole foods and reduce simple carbs and sugars, which can exacerbate belly fat. Incorporate foods rich in phytoestrogens, like flaxseeds and soy, which can help balance fluctuating hormone levels. 

Mindful eating

Stay active throughout the day 

The sedentary lifestyle that often comes with age can lead to weight gain. Simple changes, like opting for stairs or short, brisk walks, can counteract the natural slowing of metabolism and help combat that stubborn belly fat. 

Staying active

Manage stress, manage weight 

Menopause can bring heightened stress, which in turn can lead to weight gain, especially around the midsection. Techniques like meditation, deep breathing, and even taking time for hobbies can help keep cortisol levels (the stress hormone linked to belly fat) in check. 

Stress management

Prioritise sleep 

Hormonal changes during menopause can disrupt sleep patterns. However, quality sleep is crucial for weight management. Establish a calming bedtime routine and consider natural supplements like melatonin if needed. 

A good night's sleep

Stay hydrated 

The body’s ability to retain water decreases with age and hormonal changes. Drinking enough water aids digestion, keeps the metabolism active, and can help reduce bloating, a common menopausal symptom. 

Hydration is key

Seek support and community 

Joining support groups or fitness classes tailored for women going through menopause can provide both motivation and understanding. Sharing experiences and strategies can make this transitional phase less daunting. 


Reach for natural solutions 

Products featuring natural extracts like red clover, hops, ashwagandha, and ginseng can help mitigate the unpleasant effects of menopause, like hot flashes, excessive sweating, and irritability and reduce stress and fatigue. 

Natural solutions

Sarah’s menopause rollercoaster: “My body was changing in ways I never expected” 

My name is Sarah, and menopause hit me like a ton of bricks. In my early fifties, my body was changing in ways I never expected. I gained weight, especially around my tummy, which was unusual for me as I never had that problem before. My moods were all over the place, too, especially because I was constantly dealing with hot flashes and sleepless nights.  

I felt uncomfortable in my own skin, ashamed of the changes in my body. The stress of it all led to rows with my husband and our two grown-up kids. I felt like I was losing control of my life. 

Then, one day, I found a forum discussing natural products for managing menopause. Desperate for a solution, I decided to try a bundle with two products that promised relief. 

“[T]he stubborn belly fat was suddenly disappearing!” 

From what other women on the forum recommended, I knew I needed to look for ingredients like red clover and hops to help with my hot flashes and sweating. I noticed that my eating habits were worse whenever I felt overwhelmed, so I also wanted something that would help me get a handle on stress. 

I came across the Menopause Relief Bundle online one day and saw that it promised to address exactly the problems I was dealing with and used the natural ingredients I was looking for. What really convinced me was that they backed up their claims with studies on the product page. 

It turned out I made the right choice! I quickly noticed my symptoms easing up. The hot flashes became less frequent, my moods started to stabilise, and I was finally getting some sleep. All of this without any negative side effects! 

Over the next few months, I noticed something else - I was losing weight. Since my appetite was more stable and I had more energy to go on walks, the stubborn belly fat was suddenly disappearing! In total, I’ve lost 4* kg with the help of these products.  

But beyond the changes in my body, my outlook on life completely shifted. I started feeling more like myself, more in control, and my relationship with my family improved drastically. I’m so happy I found this solution! 

Menopause Relief Bundle – dual defence against menopause troubles  

The Menopause Relief Bundle is the perfect natural-based solution for women navigating the challenges of menopause. This bundle is specifically designed to help manage menopausal symptoms and support weight loss during this period, including targeting the menopausal belly. 

This solution consists of two products that work together to address the multifaceted issue of menopause. 

AdrenaLux features ashwagandha, ginseng, vitamin B5, magnesium, and black pepper. This formula was designed to help reduce stress, improve sleep, and support weight loss. According to several studies, the patented ashwagandha extract Sensoril® can help reduce stress by up to 62.2*% in just 60 days. It also improves sleep by 67*% and provides 2*x better focus. 

Graph 1

M-Pause – with hops, chicory root, and red clover – targets other menopausal symptoms, such as weight gain, hot flashes, mood swings, and sleep disturbances. The patented hop extract, Lifenol®, significantly reduces menopausal discomfort, provides a 4*x decrease in hot flashes in just 6 weeks, and a 2*x reduction in night sweats after 2 months. 

Graph 2

This dual approach ensures that the focus isn’t just on one aspect of menopause but addressing it as a whole, including all the symptoms that lead to weight gain and meno belly! 

The Menopause Relief Bundle is not just a supplement; it’s a holistic approach to managing menopause. It’s natural, safe, and designed to work with your body to help you navigate this life stage with confidence and ease. 

Get an exclusive discount on the Menopause Relief Bundle! 

For a limited time only, we’re offering a special discount on this fantastic duo of products that will help make menopause more comfortable, reduce night sweats and hot flashes, alleviate irritability and mood swings, and more!  

We’re so confident in the effectiveness of the Menopause Relief Bundle that we’re offering a 30-day money-back guarantee! 

Hurry, stock is limited, and this bundle is flying off our shelves! 

*Disclaimer: The effects of the product may vary between individuals and could differ from those described on the website. Our products are not intended to prevent, treat, or cure any disease or serious illness. Maintaining a  balanced diet and a healthy lifestyle is important.    

** Sources: 

Kodoth, Varna et al. “Adverse Changes in Body Composition During the Menopausal Transition and Relation to Cardiovascular Risk: A Contemporary Review.” Women’s health reports (New Rochelle, N.Y.) vol. 3,1 573-581. 13 Jun. 2022, doi:10.1089/whr.2021.0119 

Fenton, Anna. “Weight, Shape, and Body Composition Changes at Menopause.” Journal of mid-life health vol. 12,3 (2021): 187-192. doi:10.4103/jmh.jmh_123_21 

Heyerick, Arne, et al. “A First Prospective, Randomized, Double-Blind, Placebo-Controlled Study on the Use of a Standardised Hop Extract to Alleviate Menopausal Discomforts.” Maturitas, vol. 54, no. 2, 2006, pp. 164–175., https://www.maturitas.org/article/S0378-5122(05)00282-3/fulltext 

Auddy, Biswajit & Hazra, Jayram & Mitra, Achintya & Abedon, Bruce & Ghosal, Shibnath. (2008). A Standardised Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomised, Placebo-Controlled Study. Journal of American Nutraceutical Association. 11. 50  

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