Video: Weight gain with menopause: 5 things to know By Mayo Clinic Staff Share Facebook Twitter Print details Gaining weight during menopause — it's definitely a real thing that many women deal with. Focusing on a few habits can help you and your body through the change. Watch to learn what you need to know about menopause and your weight. Show transcript Weight gain with menopause: 5 things to know #1: The average woman gains 1 to 2 pounds a year through menopause. Try: Double down on workouts. Focus on frequency and intensity. You may need to work harder just to maintain your weight. #2: Cooking for 1 or 2 may change your grocery shopping and dining out habits. Try tracking your eating and exercise. Remember: Habits influence midlife weight more than hormones. #3: Lean muscle mass declines with age. That means fewer calories burned. Try strength training ASAP. Aim for 20-30 minutes several times a week to preserve and enhance muscle mass. #4: Less estrogen signals your body to stockpile abdominal fat. Accept a little midlife thickness. Know that postmenopausal women who eat fruits, veggies and whole grains manage body weight best. #5: Extra weight means more risk of diabetes, cancer and heart disease. Strive for healthier habits. Focus on smaller portions and media-free meals. Try limiting eating to a 12-hour daily window. Guidance from the experts at Mayo Clinic.Get more healthy action tips delivered daily when you download the Mayo Clinic App. Show references Weight gain in women at midlife: A concise review of the pathophysiology and strategies for management. Mayo Clinic Proceedings. 2017;92:1552. Faubion, S. Mayo Clinic The Menopause Solution. Birmingham. Ala.: Oxmoor House; 2016. Strength training: Get stronger, leaner, healthier. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670 The Mayo Clinic Diet. https://www.mayoclinic.org/search/search-results?q=mayo%20clinic%20diet Hensrud DD (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 14, 2019. VID-20466725