Weight Gain After 45 in menopause

Weight gain after 45 is common in perimenopause and postmenopause. Causes: estrogen loss shifts fat to abdomen, muscle mass loss (sarcopenia) lowers metabolism, high cortisol promotes abdominal fat storage. Effective strategies: resistance training 2-3x weekly, protein 1.2-1.5g/kg, low refined sugar, 7-8h sleep. Supplements like soy isoflavones help slightly; exercise and diet are primary.