Menopause and Weight Loss

Hormonal changes

During menopause, oestrogen levels drop significantly, affecting how your body stores fat. This hormonal change often leads to an increase in abdominal fat, even if your overall weight remains stable.

Slowed metabolism

As you age, your metabolism naturally slows down, making it harder to burn calories. This slowdown can contribute to gradual weight gain over time.

Loss of muscle mass

Ageing is associated with a loss of muscle mass, which further slows your metabolism. Muscle tissue burns more calories than fat tissue, so maintaining muscle mass is crucial for weight management.

Lifestyle factors

Changes in lifestyle, such as reduced physical activity and increased stress levels, can also contribute to weight gain during menopause.

• Increased appetite. Hormonal fluctuations can lead to increased appetite and cravings for high-calorie foods, making it difficult to maintain a healthy diet.
• Emotional eating. Mood swings, anxiety, and depression are common during menopause, often leading to emotional eating and weight gain.
• Sleep disturbances. Hot flushes, night sweats, and insomnia can disrupt sleep patterns, which can negatively impact metabolism and increase cravings for unhealthy foods.
• Physical discomfort. Joint pain, stiffness, and decreased energy levels can make regular exercise challenging, contributing to weight gain.

Balanced diet

Focus on a balanced diet rich in whole foods, lean proteins, healthy fats, and complex carbohydrates. Prioritise nutrient-dense foods that provide essential vitamins and minerals.

Portion control

Be mindful of portion sizes to avoid overeating. Eating smaller, more frequent meals can help control hunger and stabilise blood sugar levels.

Protein intake

Increase your protein intake to support muscle maintenance and promote a feeling of fullness. Include lean meats, fish, eggs, dairy products, legumes, and nuts in your diet.

Fibre-rich foods

Consume plenty of fibre-rich foods like fruits, vegetables, whole grains, and legumes to aid digestion and keep you feeling full longer.

Healthy fats

Include healthy fats from sources like avocados, nuts, seeds, and olive oil to support your overall health and hormone balance.

Hydration

Stay hydrated by drinking plenty of water throughout the day. Adequate hydration can help control your hunger and support metabolic functions.

Limit added sugars

Reduce your intake of added sugars and refined carbohydrates, which can contribute to weight gain and increase the risk of metabolic disorders.

Mindful eating

Practise mindful eating by paying attention to your hunger and fullness cues. Avoid distractions while eating and savour each bite.

• Strength training. Incorporate strength training exercises into your routine to build and maintain muscle mass. Aim to perform strength training exercises at least twice a week, focusing on all major muscle groups.
• Cardiovascular exercise. Engage in regular cardiovascular exercise to burn calories and improve heart health. Activities like walking, jogging, cycling, and swimming are excellent options. Aim for at least 150 minutes of moderate-intensity cardio per week.
• Flexibility and balance exercises. Include flexibility and balance exercises like yoga and pilates to improve joint mobility, reduce the risk of injury, and enhance your overall wellbeing.
• High-intensity interval training (HIIT). Incorporate HIIT workouts into your routine to boost your metabolism and burn calories. HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise.
• Consistency. Consistency is key to achieving and maintaining weight loss. Find activities you enjoy and make them a regular part of your routine.

Stress management

Practice stress management techniques like meditation, deep breathing exercises, and mindfulness to reduce your stress and prevent emotional eating.

Sleep hygiene

Establish a regular sleep routine to improve sleep quality. Avoid caffeine and electronic devices before bedtime, and create a comfortable sleep environment. Ensure the temperature of the room is adequately low.

Social support

Seek support from friends, family, or a support group to stay motivated and accountable. Sharing your journey with others can provide encouragement and valuable insights.

Regular health checkups

Schedule regular health checkups to monitor your overall health and address any issues that may arise. Discuss your weight loss goals with your healthcare provider for personalised advice.

Hormone replacement therapy (HRT)

Consult your healthcare provider about the possibility of hormone replacement therapy (HRT) to alleviate menopause symptoms and support weight management.

Breakfast

Start your day with a balanced breakfast that includes protein, fibre, and healthy fats. Examples include Greek yoghurt with berries and nuts, a vegetable omelette, or oatmeal with chia seeds and fruit.

Lunch

Opt for a nutrient-dense lunch that includes lean protein, vegetables, and whole grains. Examples include a quinoa salad with grilled chicken, a turkey and avocado wrap, or a vegetable stir-fry with tofu.

Dinner

Choose a light yet satisfying dinner that balances protein, vegetables, and healthy fats. Examples include baked salmon with roasted vegetables, a chickpea and vegetable curry, or a spinach and feta stuffed chicken breast.

Snacks

Keep healthy snacks on hand to curb hunger between meals. Examples include raw vegetables with hummus, a handful of nuts, Greek yoghurt with honey, or a piece of fruit with nut butter.

An alternative approach is to practise intermittent fasting. This involves eating only during an 8 hour window during the day. For example, from 12pm to 8pm. The rest of the time you can drink water or black decaf coffee. If you wish to try this form of diet you should always consult with your doctor to ensure it is safe to do so.

Is it harder to lose weight during menopause?

Yes, hormonal changes, a slower metabolism, and loss of muscle mass can make weight loss more challenging during menopause. However, with the right strategies, it is possible to manage your weight effectively.

Can hormone replacement therapy (HRT) help with weight loss?

HRT can help alleviate menopause symptoms and support weight management by balancing your hormone levels. Consult your healthcare provider to discuss if HRT is suitable for you.

How much exercise is needed to lose weight during menopause?

Aim for at least 150 minutes of moderate-intensity cardiovascular exercise per week, combined with strength training exercises at least twice a week.

What are the best foods to eat for menopause weight loss?

Focus on a balanced diet rich in lean proteins, fibre, healthy fats, and complex carbohydrates. Include plenty of fruits, vegetables, whole grains, and legumes.

How can I prevent emotional eating during menopause?

Practice stress management techniques, mindful eating, and seek social support to prevent emotional eating. Identify and address emotional triggers that lead to overeating.

Menopause can bring unique challenges to weight management, but with the right strategies, it is possible to achieve and maintain a healthy weight.

By focusing on a balanced diet, regular exercise, and lifestyle changes, you can effectively manage menopause-related weight gain and improve your overall wellbeing.

Remember to be patient with yourself, stay consistent, and seek support when needed. Embrace this new phase of life with confidence, knowing that you have the tools and knowledge to stay healthy and fit.

Disclaimer

This article is for general information only and should not be used for the diagnosis or treatment of medical conditions. Medic Spot Limited has used all reasonable care in compiling the information but makes no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. In the event of an emergency, please call 999 for immediate assistance.

There is no guarantee of a specific weight loss medication being prescribed. Clinicians will review your online questionnaire and will recommend the most appropriate weight loss treatments for you based on your answers. In some cases the clinicians may contact you for additional information. See our Terms of Service for more information.