Cravings and Weight Gain in Menopause: It’s Not Just Willpower
If you're in perimenopause or menopause, and wondering “Why can’t I stop snacking?” or “Why am I gaining weight, no matter what I eat?”, you’re not alone. And you’re definitely not weak.
These changes aren't just about willpower. They’re about biology: fluctuating hormones, stress, sleep disturbances, and the emotional rollercoaster that often comes with midlife.
Read on to find out what’s really going on and, more importantly, how you can begin to feel more in control again.
What’s Driving the Cravings?
During menopause, levels of oestrogen and progesterone drop. These hormones don’t just regulate your cycle, they influence your appetite, mood and metabolism too.
Here’s how they play havoc with your hunger signals:
Lower oestrogen can increase ghrelin (your hunger hormone), making you feel hungrier more often.
Less progesterone means higher cortisol (stress hormone), which can trigger cravings, especially for sugar and carbs.
Blood sugar becomes harder to regulate, so you might notice more energy crashes (and more cravings for something sweet!).
So if you’re feeling ravenous, tired, moody, or just off, it’s not your imagination, and it’s not a lack of discipline.
Why Weight Gain Feels Inevitable
Weight gain around the tummy, hips or thighs is one of the most common complaints I hear from midlife women. I get that it’s really frustrating, especially if you’re still eating fairly well or exercising.
Here’s why it happens:
Slower metabolism: You naturally burn fewer calories as you age.
Muscle loss: Lower hormone levels = less lean muscle, which means less calorie-burning power.
More insulin resistance: Your body may start storing more fat, especially around the belly.
Stress and sleep disruption: Cortisol encourages fat storage (especially visceral fat), and poor sleep throws hunger hormones off balance.
Sound familiar? Again, it’s not your fault!
Why Willpower Isn’t the Answer
Trying to “just eat less” or “cut carbs” when your body is screaming for energy can feel like a daily battle.
But here’s the truth: you don’t need more willpower, you need support, understanding and the right strategy for this phase of life.
What Actually Helps?
Here’s what makes the real difference for my clients going through perimenopause and menopause:
1. Balancing blood sugar
Start with protein, healthy fats and fibre at each meal to avoid those blood sugar crashes that lead to cravings.
2. Supporting your hormones
A nourishing diet, gentle movement, and stress-reducing habits like walking or breathwork can help regulate hormones.
3. Eating enough (yes, really!)
Under-eating can backfire – it stresses the body, messes with hormones, and can actually cause more cravings.
4. Prioritising sleep
Sleep is where your body resets, and poor sleep throws off leptin and ghrelin, your hunger/fullness hormones.
5. Emotional support
This stage of life brings a lot: family changes, career pressure, health worries. You're allowed to need help with the emotional side too.
You’re Not Lazy — You’re in a Transition
Midlife is a biological, emotional and psychological shift, and your body is calling for a different kind of care now.
That doesn’t mean giving up or putting up with symptoms. It means working with your body, not against it.
Need Support?
If you’re nodding along thinking “This is me”, then know this – you don’t have to figure it out alone.
My 1-to-1 programme, The FREEDOM Method, is designed specifically for midlife women like you – to help you feel better in your body, ditch the guilt, and get back to you again.
Want to chat about where you’re at?
Then please book a free call with me HERE – I’d love to hear your story.
And remember that cravings and weight gain during menopause aren’t a personal failure, they’re a normal response to changing hormones. With the right support and tweaks, you really can feel better.