Menopause Weight Gain — Is It Really Inevitable?
As if the insomnia, anxiety, and hot flashes weren’t enough…
Now the scale is creeping up too.
You’re not imagining it — Dr. Gabrielle Lyon says 70% of women report weight gain during the menopause transition.
But here’s the good news: she doesn’t think it has to be inevitable.
Why It Happens
Lyon, along with Dr. Jamie Baum, says hormonal changes do play a role.
The average woman might gain a couple pounds per year during these years.
But when they looked at the science, they found that when diet and training are on point, weight gain is far from guaranteed.
The Two Big Keys
1. Eat Enough Protein
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Protein keeps you full longer than carbs or fats.
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It helps regulate appetite so you’re less likely to overeat.
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It’s essential for maintaining and building muscle — which keeps your metabolism strong.
Right now, the average woman gets just 13–15% of her calories from protein.
Lyon and Baum say it should be closer to 30–40%.
2. Strength Train Regularly
Protein alone won’t build muscle — you have to use it.
When you train consistently, you hold onto muscle, burn more calories, and keep your body composition in check.
How Empower Helps
We built our programs to do exactly this:
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Strength training designed for women
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Support to help you hit your protein goals
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Coaches who guide you through every rep so you know you’re doing it right
Menopause weight gain isn’t something you just have to “accept.”
You can fight back — and we’re here to help.
