What experts say about menopause weight

At 52, Heidi Klum has once again shown the importance of sharing her experiences. The German supermodel, who is used to living under the spotlight, responded clearly to rumors circulating about a possible pregnancy. “I am not pregnant. I’m just a little fatter now. It’s the menopause,” she said

The model, 52, spoke openly in the new docuseries On & Off the Catwalk, where she reflects on how her body has changed over the past few years. The comment came after speculation sparked by one of her outfits at the Venice Film Festival in August 2025, when some social media users hinted at a possible pregnancy. 

Her response was clear. There is no pregnancy, just hormonal changes typical of this life stage. Rather than hiding it, Heidi Klum speaks openly about this phase of life and how the transition affects metabolism, fat distribution, and the way women perceive their own bodies.

What Heidi Klum has done is give words to a reality millions of women experience in silence. Because yes, the body changes. And it’s not always about neglect or lack of discipline. 

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¡HOLA! spoke with an expert about why weight gain happens during menopause, what to pay attention to so that extra pounds don’t harm health, and why dieting is not the best strategy for women who want to lose weight.

Weight gain during menopause:

Nutritionist Salena Sainz, from Naturae Nutrición, explains that “menopause is not synonymous with weight gain, but it is a moment of metabolic reprogramming where the body changes priorities. Understanding this reduces frustration and allows the process to be approached with health in mind.”

In other words, this isn’t simply about “eating more and moving less.” The drop in estrogen promotes the increase of visceral fat, especially around the abdomen, and reduces insulin sensitivity. 

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These changes can begin even before menopause is fully established, during perimenopause. There’s also another key factor, loss of muscle mass. 

After age 40–45, if muscle isn’t actively stimulated, it begins to decline. And less muscle means a lower basal metabolic rate. As a result, the body burns fewer calories at rest. And that reality doesn’t depend on motivation.

Appetite, sleep, and cravings also change:

Many women notice that, suddenly, it becomes harder to feel full or control certain cravings. This is because hormonal shifts influence hormones such as leptin, ghrelin, and GLP-1, which regulate hunger and satiety.

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According to Sainz, cravings may increase, especially for fast carbohydrates, and food choices, food combinations, and cooking methods also play a role.

In addition, sleep often worsens, and stress increases. Elevated cortisol promotes abdominal fat and insulin resistance. If we add today’s lifestyle, many women go through this stage while managing teenage children and intense professional responsibilities, and the hormonal mix can become complex.

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“It’s not that there is a lack of willpower to do things right; it’s that the environment and hormonal changes can have more weight than everything we want to do,” says the nutrition expert.

How much weight gain is “normal” during menopause?

Evidence shows that many women may gain between 2 and 5 kilos during the menopausal transition.

In clinical practice, the focus isn’t even on weight. “We evaluate inflammation levels, body volume, abdominal fat, muscle percentage, and many other factors. Weight doesn’t define you; we aim for a healthy body that aligns with personal goals,” the expert explains.

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The problem isn’t so much the number on the scale, but the type of fat that increases and the associated muscle loss. A woman can gain three kilos and still be healthier if she maintains muscle and a good metabolic profile.

That’s why, instead of watching the scale, it’s more useful to monitor waist circumference (ideally under 88 cm), muscle strength, metabolic blood tests, and daily energy levels.

How to eat during menopause:

The strategy is about adjustment, not punishment. Prioritizing protein at every meal, roughly 1.2 to 1.5 g per kg of body weight per day, through foods such as eggs, fish, legumes, tofu, or dairy, helps reduce sarcopenia and improve satiety.

Healthy fats shouldn’t be feared either. Extra virgin olive oil, nuts, seeds, and fatty fish are necessary for hormonal synthesis and inflammation control.

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For carbohydrates, it’s better to choose vegetables, legumes, root vegetables, and whole fruits, while reducing refined flours that worsen insulin resistance.

Gut health also becomes important, including plant fiber, fermented foods (used cautiously in cases of intestinal sensitivity), and polyphenols found in berries, pure cocoa, or green tea, which can influence inflammation and metabolism.

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Movement must also be strategic. Strength training two to three times per week, low-impact bone-friendly exercise, and zone 2 cardio for metabolic health.

Sleeping well and regulating cortisol is just as important as diet. Often, what is called “menopausal weight” is actually accumulated stress and fragmented sleep.