Secrets to Avoiding Menopausal Weight Gain

Most women mistakenly presume that menopause and weight gain go hand in hand. But I know from my experience, which is backed up by reputable research, that it is far from inevitable.

Biologically the steep estrogen drop does not bring your metabolism to a screeching halt, like a jet that slams on the breaks to avoid hitting a bird on the runway. But it can sure feel that way. The fact is that your metabolism slows down gradually with age, but nothing new and different is triggered by this life change. The only biological effect that is predestined is that if you pack on some additional cushioning, it will show up in your belly. This happens often enough that it sadly has acquired the name: “menopausal belly.”

The main weight gain culprit is the brain. We think we are going to put on weight and it becomes a self-fulfilling prophecy. Why do we do this to ourselves? Because we are surrounded by friends, neighbors, and colleagues who gave up and are now sporting menopausal belly. Based on that anecdotal evidence, we decide that there is no point in trying to buck the trend and decide to succumb to settling for pleasingly plump.

How I Beat Menopausal Weight Gain 

The secrets I am about to share apply at any age, but are particularly applicable when the estrogen spigot dries up.

  1. Eat God-Made Food

Most of what I eat is God-made. While I’m a whiz at deciphering nutrition labels and recognizing the 100 secret names for sugar, I’d rather not need those skills. My food groups? Fruits and vegetables that grew in the ground or on trees, and animals that walked or swam the earth.

When I was a kid—around the time Jesus ascended into heaven—we didn’t have five grocery aisles of manufactured, nutritionally bankrupt, but oh-so-tempting products. We had produce, meats, dairy, and canned goods. Chips and candy were occasional treats, rationed by strict parents.

Still, I’ve strayed from that wholesome path. Ironically, during my 14 years as a faux-vegetarian, I ate the worst—living on pizza, veggie burritos, soda, and desserts, with barely a veggie in sight. Once I dropped the restrictions, I ate a bit better but still struggled with sweets and portion control.

In my 40s, when I noticed running more no longer held off the weight, I knew I had to return to my roots. I rebuilt my diet around real, God-made foods—vegetables, fruits, fish, chicken, and even a little ground beef. Whole grains came back; fettuccini carbonara got exiled.

Despite my petite frame, people are often shocked at how much food I eat, especially at dinner with my husband (the world’s slowest eater—my built-in portion control). I use a normal dinner plate and fill it, mostly with veggies. The volume fools the eye but not the waistline.

The secret? Food selection, not just calories. That’s the game-changer.

  1. In the House, In the Mouth

Another big secret is that it does not require extraordinary willpower to keep your jeans fitting well. Instead of exhausting my limited persistence when the junk food devil talks to me, I just make life easier by keeping temptations at bay.

When I shop, I do not allow my cart to steer itself down the aisles of junk food. By focusing on whole foods and passing up the danger zones with chips and candy, including the voluminous freezer section devoted to 57 varieties of frozen treats, I made life a lot easier for myself.

I like to encapsulate this reality by saying “In the house, in the mouth.” Once my Lorie brain knows that a favorite snacky food has made it past the threshold, I am toast. I will succumb, usually in stages. I’ve learned that there is no point in deluding myself into expecting to win the battle based on sheer willpower. I am not my husband, who can eat just one small square of dark chocolate or one mini cookie at a sitting. Who said life was fair?

 

  1. Plan Ahead

My final big secret? Minimize how often I have to make food choices each day. Every “what should I eat?” moment is a chance to fall off track. So, I plan ahead—no last-minute takeout excuses or blank-stare fridge moments.

Each week, I map out meals for breakfast, lunch, and dinner. I make sure the food is enjoyable, and I rotate meals often enough to avoid boredom.

I bring my breakfast and lunch to work every day. That makes it easier to dodge the surprise snacks that appear in office kitchens or are strategically placed to keep tenants from defecting to Regus Workspace Solutions.

If I’m attending an event with food provided, I sometimes bring my own. No one notices I’m eating a veggie-packed omelet instead of those tempting breakfast pastries. A “continental breakfast” label is my cue to pack a cooler.

For plated lunches or dinners, I eat a snack beforehand and do my best with the main course—then quietly ignore the dessert.

Restaurants don’t intimidate me anymore either. I check the menu ahead of time and arrive ready to politely (but firmly) channel my inner New Yorker to get the plate I want—even from the most stubborn chef.

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💬 Struggling with Menopausal Weight Gain?

You’re not alone—and you don’t have to accept it as inevitable.
With the right support, you can feel strong, healthy, and confident again.

📅 Book your FREE 30-minute consultation with Certified Menopause Coach & Nutritionist Lorie Eber to get personalized, real-world strategies that work for your body—and your life after menopause.

📧 Email: eberlorie@gmail.com
Let’s beat the “menopausal belly” together—no fad diets, no guilt, just facts and support.