Why menopause changes your body and what you can do about it?
Menopause and body changes is a natural stage of life, but for many women it comes with some frustrating change to body composition. One of the most common concerns is a shift in where your body stores fat.
This is because as your estrogen levels decline, your body starts redistributing fat to different areas, even if your total weight doesn’t change much. Understanding why this happens and where it goes can help you take proactive steps toward better health and confidence.
Where are the common areas for women to store fat during menopause?
Women often notice fat accumulating during and after menopause in the abdomen (belly fat), waist, back, upper torso, hips, thighs, face and neck.
What is causing this fat accumulation?
Menopausal weight and fat gain is not about willpower, it’s physiological. Here’s why it happens:
What else do you need to be aware of?
What can you do about it to ensure you thrive during and post menopause?
Menopause doesn’t have to mean giving up on feeling fit, strong, confident and looking great. You can manage these changes effectively with the right guidance. Here’s 5 tips to get you started:
Lift weights
Do strength training because that will help you build lean muscle and boost your metabolism.
Just 2–3 sessions a week can make a big difference.
Prioritise protein
Consume a healthy amount of protein because that helps to preserve muscle mass and keeps you feeling full for longer (which helps to reduce the chances of unnecessary snacking).
Cardio counts
Keep doing cardio activities such as brisk walking, swimming, and cycling because that’s good for your heart and will help with fat loss.
Manage stress
Try to keep your stress levels to a minimum. Things like doing yoga and mindfulness classes, and making sure you get adequate sleep can help regulate hormones and reduce belly fat.
Choose consistency over perfection
Make sure you are consistent with your approach. Small, consistent changes are more effective than extreme diets.
Final Word
Menopause changes your body, but remember you still have control. With the right strength and exercise training, nutrition, and support, you can maintain a strong, healthy body well into your next chapter. If you would like expert help and support as you navigate your menopausal journey, we offer a special “Thriving Through Menopause” Strength Class. If you are interested in joining this supportive group of women click here to join now or give Alex a call/text on 021 808 210 or email info@bodytorque.co.nz. Your future self will thank you.
Not at all! In fact, your 40s, 50s and beyond are the perfect time to start training. We work with people of all fitness levels and will tailor your program to your body, your goals, and any injuries or concerns you may have.
Yes. We specialise in training around pain or injury with an ultimate goal to correct any imbalances you may have to help alleviate you from pain. Our coaches are experienced in creating safe, effective programs that will help you to build strength, increase your energy levels, and get you moving better.
We often hear our customers say they join for personal reasons, but they stay for the friendships, the motivating community vibe and the high level of expertise. Furthermore, our services also include 3D body scanning and integrated MyZone technology to help keep you motivated and track your results. It’s not about looking a certain way at Body Torque — it’s about feeling strong, confident, and supported.
Absolutely. Many of our members felt the same way when they started. We’re a welcoming, non-intimidating space. Minimal mirrors, no ego — just good people working to feel their best.
Your MyZone belt tracks your heart rate and effort in real time. You earn points based on how hard you’re working, and can see your stats on our gym leaderboard or via the app. It’s a great way to stay motivated — and a little friendly competition never hurts!
Yes — our online coaching service means you can train anywhere anytime under our guidance.
Our 3D body scanner gives you a detailed, accurate snapshot of your body’s shape, measurements, posture, and progress over time — far beyond what a scale or mirror can show. It’s a private, quick, and non-invasive way to track fat loss, muscle gain, and changes in posture or balance. It helps you stay motivated with real results you can see, not just feel.
Book a free 15-minute intro session. We’ll chat about your goals, assess where you’re at, and build a plan that works for your life if you wish to proceed. No pressure, no contracts — just a chance to see if Body Torque is right for you.
Drop us a line at info@bodytorque.co.nz or call Alex on 021 808 210
