If you have ever felt like you are doing everything “right” but the scales refuse to budge, you are not alone. It is one of the most common complaints I hear at RunMoveTone. You are eating the same as you always have, you are still hitting your step goals, yet your waistline seems to have a mind of its own.
The traditional advice of “eat less and move more” is a frustrating oversimplification during midlife. While the laws of weight loss (calorie deficit) still apply, your body’s hormonal environment has changed. In 2026, we know that managing your weight during menopause is as much about hormone management as it is about calorie counting.
It’s Not You, It’s Your Hormones
The transition through perimenopause and menopause involves a significant drop in oestrogen. This shift does not just affect your mood and sleep; it fundamentally changes how your body stores fat.
When oestrogen levels decline, the body tends to redistribute fat from the hips and thighs to the abdominal area. This is often referred to as “visceral fat.” This type of fat is more than just a wardrobe nuance; it is metabolically active and can increase inflammation.
However, oestrogen is only part of the story. Two other hormones play a massive role in the “menopause middle”:
- Insulin: As we age, our cells can become less responsive to insulin. This means your body is more likely to store sugar as fat rather than using it for energy.
- Cortisol: Known as the stress hormone, cortisol levels often spike during menopause. High cortisol is a direct signal to your body to store fat around your midsection for “survival.”
Why “More Cardio” Might Be Making It Worse
When the weight starts to creep up, the natural instinct for many is to double down on the cardio. You might think that adding an extra run or a high-intensity HIIT session is the answer.
Ironically, for a woman in menopause, excessive high-intensity exercise can actually backfire. If your body is already under stress from lack of sleep and hormonal shifts, adding long, punishing workouts can send your cortisol levels through the roof.
Instead of burning fat, your body enters “protection mode,” holding onto every calorie. This is why you might feel exhausted, inflamed, and heavier despite working harder than ever.
The Lifestyle Factors You Cannot Ignore
If we want to address the root cause of weight gain, we have to look beyond the gym floor and the dinner plate.
1. The Sleep Connection
Sleep deprivation is a massive driver of weight gain. When you are tired, your body produces more ghrelin (the hunger hormone) and less leptin (the hormone that tells you that you are full). If night sweats are keeping you awake, your metabolism is starting the day at a disadvantage.
Tip: Read our blog to understand more about sleeping challenges and measures you can take to address them.
2. Muscle Maintenance
Muscle loss is a primary reason why your metabolism slows down. If you are not lifting weights, your “engine” is getting smaller every year, meaning you burn fewer calories even while resting.
Three Steps to Reclaiming Your Progress
So, if calorie counting is not the whole answer, what is?
- Prioritise Protein and Fibre: Instead of focusing on what to “cut out,” focus on what to “add in.” High protein supports muscle, while high fibre (from plenty of vegetables and whole grains) helps manage insulin levels and keeps you full.
- Lower the Stress, Raise the Weight: Swap one of your high-intensity runs for a heavy strength training session. Focus on slow, controlled movements that build muscle without over-stressing your nervous system.
- Audit Your Recovery: Are you taking rest days? Are you prioritising a wind-down routine to help with sleep? Recovery is where the actual “toning” and fat loss happen.
Our Advice: Work With Your Body, Not Against It
Weight gain during menopause is not a sign of failure. It is a sign that your body is changing and requires a new set of instructions. By shifting your focus from “punishing” yourself with cardio to “nourishing” yourself with strength and recovery, you can find a balance that feels sustainable.
At RunMoveTone, I specialise in helping women navigate these changes with a realistic, science-based approach. You do not need to spend hours in the gym; you just need to do the right things for the body you have today.
Would you like to discuss a tailored plan for your midlife fitness journey? Book a zero-obligation, non-judgemental consultation with me today – contact me on 07767 608462 or via runmovetone@gmail.com.
Symone x
Reference materials
Mayo Clinic: Menopause weight gain: Stop the middle-age spread
British Menopause Society: Nutrition and lifestyle in the menopause
