Many of our menopausal clients find that moderate amounts of regular physical activity really supports mental health as well as their physical health. Regulating your blood sugar levels with a nutritionally optimised diet is also key. Levels of the stress hormone cortisol have been found to rise with age and they can impact levels of other hormones. For example, low vitamin D can lead to joint aches and low mood which are also menopausal symptoms. As we mentioned earlier, the menopause can increase your sensitivity to carbohydrates and promote fluctuations in blood sugar levels. When it comes to menopause weight loss, supplements aren’t a magic fix, but they can be a powerful addition when used strategically. It also involves tailoring your plan based on body composition and even genetic factors that may influence how your body stores or loses weight. Successfully addressing this type of weight gain requires more than simple calorie counting - it demands a comprehensive, whole-body approach. Poor sleep increases ghrelin (the hunger hormone) and reduces leptin (the fullness hormone), making weight control harder. #5. Reduce Inflammation with Antioxidants It is possible that our bodies catch on and reply by increasing hunger levels. Your body needs a certain amount of essential vitamins and minerals to function properly. And for those of you on a strict keto diet, know that the most harmless ones carb-wise are macadamia nuts (usually around 5% carbs), or Brazil nuts (4%). When it comes to butter, you don’t need to worry about extra carbs, as butter is almost pure fat. It can also result in changes to the distribution of body fat and mass. During menopause, a change in hormones can alter regular functions like digestion and appetite. "I just want to stay active. I'll try anything. Keeping that healthy lifestyle is what I want. I don't want to go back to where I was." We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat. Join a local strength class, an online menopause-focused group, or a small coaching program. After three months she had a slow decline on the scale but a noticeable reduction in waist measurement and firmer muscles. If you’re experiencing unexpected weight gain or are concerned about your weight, talk to your healthcare provider. For most hormones, having too much or too little of them causes symptoms and issues with your health. If you're already taking menopause hormone therapy, check in with your healthcare professional regularly to reassess your need for treatment. A waist measurement of over 35 inches (88 centimeters) will increase your health risks.6/pullquote Marking the end of your reproductive years, menopause is a time of great change, both physiologically and emotionally. “It’s not uncommon for people to deal with emotional issues by eating, and they often gravitate toward higher-calorie foods. Hormonal changes during menopause significantly affect metabolism. This gradual increase in weight can be attributed to several factors, including hormonal changes, a slower metabolism, and lifestyle adjustments. Millions of shoppers rely on our research to make smarter health-related purchases. "Now I know better." Particia says she always struggled with her weight, but after having brain surgery in 2008, gained an additional 100 pounds. Gaining weight, and putting on fat around your belly, are common symptoms of perimenopause and menopause. Our data revealed that a protein intake similar to the nutritional guidelines (0.82 g/kg) was enough to lose FM and maintain muscle mass in menopause patients. Several studies have demonstrated that women undergoing perimenopause lose lean body mass and more than double their FM, and that this trend continues until 2 years after menopause when the BC stabilizes 3,6,7,20. C. Baracat, “Benefits of soy isoflavone therapeutic regimen on menopausal symptoms,” Obstetrics and Gynecology, vol. M. Douglass, “Reducing cardiovascular risk factors in postmenopausal women through a lifestyle change intervention,” Journal of Women's Health, vol. M. Touvra, “The effects of a combined strength and aerobic exercise program on glucose control and insulin action in women with type 2 diabetes,” European Journal of Applied Physiology, vol. Muscle mass gradually declines if you’re not doing regular strength training, and muscle burns more calories at rest than body fat.Aim for at least eight glasses of water daily and consider replacing sugary drinks with water to aid in weight loss.This study also found that fat stored in the body shifted from the legs to the abdomen between perimenopause and postmenoapuse.When you get enough sleep your body releases leptin, a hormone that controls appetite.Preventing weight gain in the first place is much easier than trying to lose the pounds once they have been gained.Most high-achievers cut their sleep short, thinking they’re “buying time” for themselves, working late on the laptop in front of the TV (maybe with a glass of wine), and using coffee or other “pick-me-ups” to get through the day.Also aim to do strength training exercises at least twice a week.Now that we’ve covered strategies for losing weight during menopause, it’s important to highlight the scientific evidence that supports these recommendations.The FDA has not approved any natural products for treating depression. E. Riesco, S. Tessier, F. Perusse, et al., “Impact of walking on eating behaviors and quality of life of premenopausal and early postmenopausal obese women,” Menopause, vol. Z. R. Cordero-MacIntyre, T. G. Lohman, J. Rosen, et al., “Weight loss is correlated with an improved lipoprotein profile in obese postmenopausal women,” Journal of the American College of Nutrition, vol. Colado JC, Triplett NT, Tella V, Saucedo P, Abellán J. Effects of aquatic resistance training on health and fitness in postmenopausal women,” European Journal of Applied Physiology, vol. A slowed metabolism due to decreased estrogen levels makes it easier to gain weight and harder to lose it. Hormonal changes during menopause often lead to weight gain, especially around the abdomen. Among these changes, weight gain is a typical concern, making it essential for women to understand how to effectively manage their weight at this stage in life. Maintaining a healthy weight before and after “the change” is totally possible. The Center for Women’s Health provides personalized care for women across their lifespans. Don’t be afraid to seek support from your health care provider, your friends and your family. Think of losing weight as an ongoing journey. You might go back and forth between losing weight and then gaining some back. Every pound you lose can cause your blood pressure to drop, decreasing your risk for a heart attack or other condition that affects blood flow to your heart. Analysis of the food diaries shows that the diets had a mean macronutrient composition of about 12% proteins (0.85 gr/kg/day), 32% fat and 56% carbohydrates. Analysis of the food diaries shows that the diets had a mean macronutrient composition of about 0.85 g/kg/day protein, 32% fat and 52% carbohydrates, with three main meals and two snacks spread throughout the day. In a study of women aged 50 to 60 years, fruit, vegetables and wholemeal bread were the most frequently consumed products in the healthy diet group. With learning content on nutrition, exercise, and motivation, you’ll become a weight-loss expert yourself.Talking to a healthcare provider, like a doctor or registered dietitian, can help you identify any obstacles that are holding you back from maintaining a healthy weight.Plus learn how combining hormone therapy with a GLP-1 can maximize weight lossEven with these lifestyle changes, some women find that a deep sense of fatigue lingers.The menopause diet is meant to help you make small changes to your routine that will stick in the long run.I. Castan-Laurell, M. Vitkova, D. Daviaud, et al., “Effect of hypocaloric diet-induced weight loss in obese women on plasma apelin and adipose tissue expression of apelin and APJ,” European Journal of Endocrinology, vol.In fact, Juniper has a whole program dedicated to helping you improve your health through weight loss.Always speak to your doctor about any health concerns you have. This rule applies to anybody out there looking to lose weight, but it has a significant importance to women experiencing postmenopause in regards to the recommended serving size of alcoholic beverages. In women with normal weight status, weight gain maybe mitigated in the peri- to postmenopausal period with increased physical activityand long-term dietary changes 61, 62. In postmenopausal women, bariatricsurgery has been shown to be effective with 60-70% of excess body weight lossachieved at months with RYGB. In addition to these physiological hormonal changes, medications used tocombat the hormonal and physical changes of menopause in women, such asantidepressants like selective serotonin reuptake inhibitors (SSRIs) and serotoninand norepinephrine reuptake inhibitors (SNRIs), and hormone treatments, have beenshown to promote considerable weight gain 4,6, 7. You pick the time for an exercise and you work your life around the exercise. You can’t exercise your way out of a bad diet and you can’t eat your way out of no exercise. It focuses on core strength, which is where menopausal weight deposits. The biggest bang for your effort is weight-bearing exercises, like Pilates. Also, the extra weight on the joints leads to arthritic issues that limit mobility and make it harder to exercise. The decision to try hormone therapy is very personal and depends on your individual health history and risk factors. While protein and regular exercise form the foundation, the overall way you eat matters too. Even small improvements in strength can lead to big improvements in energy, balance, and weight management over time. You can also pair your workouts with that goal of grams of protein afterward to support recovery and muscle growth. Get instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more.The hormonal changes that occur during this time can affect metabolism, making it more challenging to lose weight.RISE works out how much sleep debt you have and keeps track of it as you chip away at it.Menopause often comes with numerous challenges including an increased difficulty in losing weight, especially during the indulgence-prone winter holidays.These changes can lead to your body changing shape and holding more weight.As we age, our bones naturally lose density, which can increase the risk of osteoporosis.Additionally, incorporating strength training twice a week can help maintain muscle mass, which naturally declines with age. “Understand that there will be bodily changes with age, and that’s OK.” Your body has taken you through the decades, and now that you’re entering a new era, it still needs care and nourishment. But you may find your meal more satisfying if you are fully present while enjoying it, a practice known as mindful eating. On busy days, it can be tempting to multitask as you scarf down a breakfast wrap or poke bowl. Elevated cortisol levels can increase appetite and promote fat storage, particularly in the belly area. The end result is your body starts storing fat more readily than it used to, especially around the abdominal area. Melissa McCarthy's approach to weight loss at 55 If you’re dehydrated, it’s possible to mistake thirst for hunger, so it’s crucial to hydrate throughout the day. Some people find that magnesium helps them relax in the evening and fall asleep more easily. Over time, better gut function and more predictable appetite patterns often follow. They work best as one piece of a plan that includes balanced meals, movement, sleep, and stress care. You can find them in foods like salmon, sardines, trout, walnuts, chia seeds, and ground flaxseed. These benefits matter when energy levels shift, or workouts feel tougher, and recovery takes longer. This is a condition where the body doesn’t produce enough thyroid hormone and can lead to a lack of energy and induce weight gain, per the Mayo Clinic. Due to the declining hormones as you undergo these reproductive changes, your body triggers a stress response which can increase insulin resistance and lead to weight gain, she explains. This is often due to a more sedentary lifestyle as women try to maintain a healthy work-life balance and exercise gets put on the back burner, she notes. Thanks to telehealth, getting personalized medical guidance from home has never been easier, opening up a whole new world of options for managing menopausal weight gain. Research has shown that lifestyle factors like poor sleep and stress are direct contributors to the slow, steady weight gain many women see in their 50s. Nutrition This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to release their stored energy and shrink.75 We recommend 1.2 to 2.0 grams per kg of reference body weight per day.82 Check out our target protein ranges to find out how much protein you should be aiming for each day. A keto diet for weight loss should be at least a moderate protein diet. While the effect of exercise on our weight is overrated, exercise can still provide meaningful health improvements, even without weight loss. In this article, we will explore evidence based nutrition strategies for losing weight during menopause, backed by scientific sources. Menopause is a natural phase that every woman goes through, but it can come with a range of challenges, including weight gain. Weight loss during menopause may feel different, but it’s absolutely achievable with the right approach. At Zing Wellbeing, we understand the unique challenges women face during menopause, and we’re here to help. At the same time, reduce consumption of sugary drinks, alcohol, and processed foods, which contribute empty calories without providing nutrition. Read the Nutrition Facts and ingredient list on packaged food labels to choose those with less sodium, added sugars and saturated fat.As you enter the menopausal transition, key hormones like estrogen start to decline, and this sets off a cascade of changes.Instead, it supports weight loss by helping you feel fuller for longer and reducing appetite, making it easier to adjust your diet in a way that works with these changes.These factors can make it more challenging to burn fat during menopause.Stress is one of the reasons women develop high cortisol levels and stress is hard to avoid.Planning your portions and eating mindfully can nurture a more well-rounded relationship with food and your body.Women often find themselves reaching for “Fat-Free” foods because they appear to be a healthy choice.Unsurprisingly, the results showed that nothing had happened to the weight of the women receiving calcium or the placebo. Day Panchakarma Ayurveda, Yoga, and Mindfulness Retreat in UK This can help as you go through fluctuating levels. When eaten, these can have a mild-oestrogen boosting effect on the body. Some foods like soya and linseeds contain phytoestrogens. For example, after dinner, you and your family could take a 30-minute walk every day. On the days you’re not feeling drained, sore and unmotivated, adding a workout into your daily routine will convey a tonne of benefits. But if you keep eating the same way and moving the same amount as before, it becomes really easy to gain weight, especially around your midsection. That’s how many calories your body burns just going about your day. It also triggers more inflammation throughout your body, which makes losing weight even more difficult. This article is going to walk you through what’s really going on with weight during menopause and what you can actually do about it. At QuickMD, we work with many women going through all stages of life, and we see firsthand how confusing and frustrating menopause can be. Traditional hormone replacement treatments have raised fears of increased risks for heart disease, Alzheimer’s, and breast cancer, so the topic is controversial. Lack of sleep also disrupts glucose metabolism, which can lead to insulin resistance and type 2 diabetes. Researchers have found a strong association between this transitional time of a woman’s life and accumulating unwanted extra pounds. Click here to learn more about our women’s nutrition services and here to schedule a complimentary discovery call with one of our nutritionists. While diet and exercise are foundational, other lifestyle factors can significantly impact your ability to manage weight during menopause. This change in fat distribution, combined with a natural decline in muscle mass as we age, can lead to increased body fat and difficulty losing weight. Because of this and my experience working with many women wanting to understand menopause weight loss. “During menopause, it’s much harder for your body to process these foods because it just gets converted to sugar in the body.” At the same time, Dr. Pattimakiel stresses that it’s important not to push your body too hard with any extreme diets. “This individualization is accomplished by considering multiple parameters such as sex, height, weight, age, and level of activity. “Calorie restriction is the most important aspect of any weight-loss program, but the amount of calories should be individualized,” says Dr. Hurtado. If you’re not sure which one works best for your lifestyle, talk to a registered dietitian, who can break down the pros and cons and help you choose one that fits your nutritional needs and goals. As they get older, women may notice that staying at their usual weight becomes harder.RISE predicts your circadian rhythm each day, so you can see when your body naturally wants to wake up and go to sleep.It requires trading breakfast for a cup of coffee (or some other non-caloric fluid) and having lunch as the first meal of the day.On an average day, she’ll have four ounces of salmon, shrimp or chicken, ½ cup of cooked quinoa or whole-wheat pasta and one to two cups of cooked veggies such as roasted broccoli or cauliflower.The Substance Abuse and Mental Health Services Administration (SAMHSA) also has an online tool to help you find mental health services in your area.Other studies claim the average menopausal weight gain is around 2.1kg . Hormones are essential for life and your health. These signals tell your body what to do and when to do it. It’s a broad term that can represent many different hormone-related conditions. Be sure to keep the conversation going throughout menopause. You also might ask your healthcare professional about the prescription medicine ospemifene (Osphena) or prasterone (Intrarosa). Loss of muscle mass is a problem for weight loss; we need muscle to burn fat. Indeed, many women struggle with weight gain during menopause, specifically around the midsection. Once you and your healthcare provider have ruled out any underlying health problems, you can work together to create a nutrition plan that will help you maintain a healthy weight through menopause and beyond. Anytime you experience sudden weight loss, you should talk to your healthcare provider. “However, the loss of these hormones can often cause women to not sleep well, feel fatigued and even irritable, which can indirectly lead to feelings of hunger.”2 Mood Changes If you're struggling, try to go to sleep earlier.During menopause, hormonal shifts make your body less inclined to build and maintain muscle.If one or more of them goes out of whack, it can cause certain symptoms that make you feel like you’re not in control of your body.There's little evidence that most types of HRT make you put on weight.Not getting enough sleep causes you to gain weight and, unfortunately, a lack of sleep is common if you’re battling the symptoms of menopause.Focus on natural carbohydrates such as vegetables and low-glycemic fruits (oranges, apples, cherries, and strawberries), lean protein (eggs, fish, turkey, chicken, and tofu), and whole grain carbohydrates (oats, quinoa, and barley), she explains.After seeing her progress, several of Mary's friends and family members joined the same gym, and they now enjoy working out together on Sunday mornings. During menopause, your ovaries stop producing estrogen and progesterone and your periods stop. Weight gain isn’t just undesirable, it comes with many health risks. And yet another paper states estrogen therapy and estrogen-progestin therapy can help reduce overall fat mass, insulin sensitivity, and lower the rate of development of type 2 diabetes. If this is your only time for physical activity, opt for something gentle — like yoga — and keep the lights low to make sure bright light doesn’t keep you awake. Meal planning can limit your unhealthy food consumption and allow you better control over your portion sizes. Sleep deprivation may greatly impact your appetite and body weight. As per research, aerobics helps reduce extra weight post-menopause . When it comes to menopause, the rule can be quite beneficial in fighting belly fat. “These changes can increase appetite and decrease fat-burning processes, and reduced muscle mass means lower metabolism.” “Women also experience loss of lean muscle mass and changes in sensitivity to insulin and leptin, hormones that regulate hunger response and metabolism,” Janelle explains. Motus by Tonum reported about 10.4 percent average weight loss in human clinical trials over six months while preserving lean mass, which is notable for an oral supplement. Prioritize fruits, vegetables, whole grains, and healthy fats.But menopause symptoms may begin in milder forms during perimenopause, which can start a decade before menopause itself.Before going into menopause, a lot of women are already over their ideal body weight, so the extra pounds they gain around menopause are especially unwelcome.Menopause isn't a dead-end for your weight management goals.You can also be out of sync with your circadian rhythm if you’re living at odds with your chronotype — your natural tendency to go to sleep and wake up earlier or later, or be an early bird or night owl.Losing weight during menopause may be challenging, but with the right strategies and support, it is absolutely achievable.Whether you're trying to lose body fat all over or just belly fat, the last thing you want is to consume more calories.Focus on a balanced diet, strength training to maintain muscle mass, and regular physical activity to support weight loss and overall health. How to manage weight gain in menopause If so, this may be contributing to your menopause weight gain or it can make losing weight even harder It’s easy to gain extra weight if you have sleep apnea due to the poor sleep and hormone changes that come with the sleep disorder. A 2023 study states postmenopausal women have a “substantially higher risk” of sleep apnea. Eating more calories may not be the main reason women gain weight during menopause, but it may still be to blame. Burning fewer calories may be one of the main culprits behind menopause weight gain. Here’s a no‑drama, balanced day to show how the pieces fit together. Repeat weekly, and gradually add weight or minutes. If you drink alcohol, keep it occasional and ≤1 standard drink/day at most; many feel best with less or none. It’s also really important we look after our muscles to aid our posture and balance – whenever I type sentences like these, I always automatically sit up straighter! Even small tweaks, like reducing screentime before bed, or giving yourself permission to go to bed on time, can make all the difference. This is a huge subject in itself and one that I support women with. If you’ve been searching for natural remedies to ease menopause symptoms, it’s likely you’ve run across the mention of wild yam. In some cases, it’s been shown to actually increase estrogen in the body and even relieve symptoms like night sweats and hot flashes. In the protein department, you’ll want to focus on leaner meats and proteins to keep your menopause symptoms as happy as possible. That’s why Dr. Pattimakiel stresses the importance of looking for more calcium-rich foods to help keep your bones strong and healthy. You may notice signs, such as your periods becoming irregular, sometime in your 40s. Women start perimenopause at different ages. They can order tests to help determine the cause of your symptoms. Start incorporating sleep hygiene habits into your day, keeping your sleep debt low, and living in sync with your circadian rhythm as best as you can. It’s the most dangerous kind of fat and, unfortunately, the hardest to lose. Research shows physical activity and protein and fiber intake decrease during menopause. Why does weight gain happen during menopause? Lower levels of oestrogen lead to increased fat storage around your waist, while muscle mass is reduced and your metabolic rate starts to drop, so you burn less fat. Weight gain and changes to your body composition are common symptoms of perimenopause and menopause. Hormone replacement therapy (HRT) replenishes oestrogen lost due to menopause, and can improve a range of other menopause symptoms, including hot flushes, mood changes and sleep problems. It helps you feel full longer, crushes cravings, and gives your body the essential building blocks it needs to hold onto (and build!) precious, metabolism-boosting muscle. It’s true that hormonal shifts practically beg your body to store fat around your middle, but that doesn't mean it has to stay there. Menopausal weight gain is tied to complex hormonal and metabolic changes, so progress often feels slower than it did in your 30s. It’s about using all the tools available to feel strong and healthy. If a prescription is a good fit, it's always part of a bigger plan—one that supports the healthy habits you're already working on. Falling levels of oestrogen and progesterone alter fat distribution and increase insulin resistance, while a decline in testosterone reduces muscle-building capacity. Since menopause symptoms can often lead to poor or interrupted sleep, you may notice that you wake up feeling less rested. Just like everything in life, there's no single easy solution to menopausal weight gain. Creating a regular exercise routine during menopause is easier said than done—especially if you experience joint pain, feel chronically tired, or have other barriers to traditional exercise. During menopause, progesterone decreases, and estrogen levels can fluctuate wildly. You might also notice the shape of your body changing as fat starts to accumulate around your midsection instead of your hips and thighs. We’ll be conducting routine maintenance on Saturday, August 3rd.Our phone system will be unavailable during this time, but you’ll be able to chat with our live agents 24/7 or you can email Support. With consistent action and the right tools — including practical options like Eve Biology Rebalancing Shakes — midlife weight loss is absolutely achievable. Read more about hormone distribution and body composition Why You Gain Weight In Menopause This is where strength training, higher protein intake, and balanced meals become especially powerful. Estrogen remains low, which can shift fat storage toward the abdomen and contribute to a slower metabolism. Over time, consistency matters more than perfection, and those steady habits help soften the impact of hormonal ups and downs. You might notice sudden cravings, unexpected bloating, or changes in sleep that disrupt your routine. One study of postmenopausal women who followed a tailored Mediterranean diet for eight weeks found clear weight loss and better body composition, even without a hardcore exercise plan. Studies in postmenopausal women show that structured lifestyle programs combining diet changes and exercise can lead to meaningful weight loss (often 5–10% of body weight over a year), improved energy, and better quality of life. Evidence from one large higher quality RCT indicates that women should exercise and eat a caloric restricted diet during the menopause transition stage to prevent weight gain and abdominal fat gain. A longitudinal observational study attempting to document the effect of menopause transition in healthy nonobese premenopausal women found no significant weight gain after 5-year follow-up. These shifts affect appetite, mood, and energy, which means some days feel easy while others feel more challenging. Knowing what shifts in your body can help you choose habits that feel realistic and supportive rather than frustrating. This dinner brings together lean protein, antioxidants, and slow-digesting carbs that help you feel comfortably full in the evening. Cottage cheese provides a protein-rich base, and pineapple brings in vitamin C and natural sweetness. Start by sautéing tofu until it’s golden, then add a mix of veggies like bell peppers, broccoli, and snap peas. The muscle tone lost from reduced hormone production is often replaced by fatty tissue deposits. Those fluctuations in hormones, along with other factors, can result in rapid weight gain. These symptoms can start up to seven to 10 years prior to menopause and are due to hormonal fluctuations in the amount of estrogen and progesterone your body is producing. However, it may be changing and accompanied by symptoms like hot flashes, mood swings and weight gain. While all of these symptoms can impact quality of life, one of the most frustrating symptoms is often the weight gain. If you find symptoms or pounds creep back, return to the mini plans to reset. “Most of us don’t get enough fiber and don’t realize how constipated we are,” says Dr. Cabeca, but this fiber-rich plan restores regularity while maintaining the ketosis of a low-carb diet. Some users call it a “pain eraser.” And thanks to the amino acid arginine, found in meat, this plan helps restore muscle tissue lost with age. This approach is also ideal for people who are bothered by aches and pains or autoimmune symptoms. By reducing appetite and overall food intake, Wegovy may help lower insulin levels and support better insulin sensitivity, making weight loss easier. Over time, this can lead to weight gain, especially around the abdomen. Here are some of the most common menopause-related changes that contribute to weight gain, and how Wegovy can support each one. Yes – Wegovy can help with menopause-related weight gain. Think Wegovy could help your menopause weight gain? For example, for the management of menopause symptoms more generally — including hot flushes and night sweats — there is MHT, previously referred to as hormone replacement therapy. Menopausal Hormone Therapy (MHT) also offers a path to managing weight gain and other symptoms. Fad and crash diets should be avoided as these won't help you lose weight and keep it off in the long term. This can be most easily achieved by cutting back on complex carbohydrates, high-fat and high-sugar foods, and following a balanced, nutritious eating regime. If you are instructed to lose weight by a medical professional, you may consider reducing your calorie intake while maintaining a nutritious diet. The American Heart Association Diet and Lifestyle Recommendations It can also improve some of the other factors that contribute to weight gain, like getting better sleep, having fewer hot flashes, and maintaining more stable energy levels. Research shows that women using HRT tend to gain less weight over time, about 4.3 pounds compared to 5.7 pounds over five years for those not using hormones. Diet and exercise can go a long way, but sometimes you need additional support to address the root cause of these changes and menopausal symptoms. You can read more about higher satiety eating in our evidence-based guide. What’s new is that reviews of modern scientific studies have repeatedly shown that low carb is at least as good, if not better, than other approaches to diet.4 At DietDoctor, we believe that’s needless suffering, and likely a waste of your time and precious energy. If you want to lose weight, avoid special “low-carb” products that are full of carbs. Another common mistake when eating a low-carb diet is getting fooled by the creative marketing of special “low-carb” products. Try a low-carb, higher protein approach and see what happens to your hunger levels.15 Multiple other studies demonstrate that adding protein to your diet markedly reduces hunger and food intake.14 Studies demonstrate that people eating a very low-carb, ketogenic diet reduce their feelings of hunger and the amount of food they eat.13 Small stress reduction habits often make weight goals feel more realistic again. This pattern often shows up even when meals look balanced earlier in the day. When cortisol stays high, hunger often increases, and cravings for quick comfort foods become more frequent. It reflects a predictable and measurable shift in how the body uses fuel. You also need fewer calories overall, so portions that once maintained your weight may now lead to slow and frustrating gain. That often can continue through menopause, and sometimes it can be tough to slim down after menopause is over. Starting in perimenopause, women gain one to two pounds a month, on average. You can support more innovations fueling advances across medicine, science, health and wellness by giving today. As we plunge deeper into the digital age, more and more people are turning to digital weight loss programs to reach their goal weight. Semaglutide has become one of the most talked-about medications for weight loss and type 2 diabetes. An autoimmune disease happens when your immune system accidentally attacks a part of your body instead of protecting it. Any kind of damage or injury to an endocrine gland can cause hormone imbalances — usually a lack (deficiency) of hormones. Growths other than tumors and adenomas on endocrine glands can cause hormone imbalances. Many adenomas are nonfunctioning, meaning they don’t produce hormones. Rare endocrine tumors form in glands or in cells that produce hormones and can cause hormone imbalances. Benefits of weight loss 30, no. 4, pp. 426–433, 1990, recruited women matching for age (range 35–70 years of age) (i.e., older group versus younger group), with no details on menopausal status. 10, no. 3, pp. 222–227, 2003, recruited “postmenopausal” women (with no menses for equal to or greater than one year), 57.6+/−7.2 years of age. 15, no. 1, pp. 91–100, 2003, recruited participants, postmenopausal women (with no menses in the past year), 50–73 years of age. Though science provides plenty of good news on soy, there is continued debate in the research on how effective soy is for menopause, so more research is needed. Consider adding shelled edamame as a snack, tempeh as a protein source on salads or miso soup as an appetizer to a meal. While aiming for foods lower on the GI index, studies show that moderating the total amount of carbohydrates you consume may also help. Adding in these lower-GI foods also means limiting higher-GI options. If menopause weight gain has felt stubborn or confusing, you’re far from alone—87% of Midi patients report struggling with it too. Most of the challenge comes from changing hormones, less muscle and lifestyle habits (stress, sleep, food environment). For midlife women, movement is not just about burning calories; it’s about changing what your body is made of. If you don’t have a buddy to join you on your weight loss mission, it may be time to try a group fitness class at your local gym or community center. “Ghrelin and leptin become dysfunctional when you don’t get enough sleep, so good luck trying to lose weight if you don’t fix that problem,” says Peeke. Check out our comprehensive guide on the best supplements for perimenopause to find out which ones can help soothe symptoms and support your overall health. The healthiest fats are the ones that derive from plant sources like olives and nuts, but keep in mind that healthy fats — like those found in avocados — have the same number of calories as the fat found in a hot fudge sundae. Phentermine also is offered combined with topiramate for weight loss (Qsymia). It can help weight loss by making you less hungry. You may gain some weight during the menopause and as you get older, but this often happens whether you take HRT or not. Side effects of HRT can be similar to menopause symptoms, so it might not be your HRT that's causing it. This trend can largely be attributed to differences in age-specific reproductive cycles (pregnancy, lactation, and menopause) in women. Majority of menopausal women seek this counseling from gynecologist, especially in primary care settings due to nonavailability of multidisciplinary teams. Higher waist circumference is an independent risk factor for cardiovascular and metabolic disease in menopausal women. Menopause has been identified as a high-risk stage for weight gain in a woman's lifecycle. Again, this is a decision to be made with your healthcare provider—but it’s good information to know! On this menopause diet plan, your meals contain less than 20 grams of net carbs (total carbs minus fiber) per day. Learn more in our complete guide to weight loss during menopause. Are you struggling to lose weight during menopause or perimenopause due to hunger, cravings, or lack of energy? How a dietitian helped me to lose weight: 26kg in 5 months While it can be harder to lose belly fat during menopause due to hormonal changes and metabolic shifts, it is not impossible. Hot flashes, mood swings, night sweats, insomnia, women going through menopause know these symptoms all too well. Remember, embarking on this journey is about taking control of your health, understanding your body, and creating a lifestyle that truly works for you. Building and keeping muscle is your #1 lever now. It’s a smarter routine that fits real life, protects muscle, calms cravings, and keeps you consistent. Menopause changes a lot—including how your body uses energy. Small activities can add up to big health benefits. Yoga, lifting weights, gardening, and using resistance bands are just a few examples. Muscle strengthening activities make your muscles work harder. Moderate-intensity exercise, also known as cardio or aerobic exercise, includes anything that gets your heart rate up. 34, no. 2, pp. 309–318, 2010, recruited participants, postmenopausal women (greater than one year without menses), 48–70 years of age. 30, no. 4, pp. 275, 2010, recruited participants, “postmenopausal women,” with no additional details on menopausal status. 15, no. 8, pp. 962–974, 2006, recruited participants, women “postmenopausal,” 50–62 years of age with menopausal status being undefined. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. “I eat an ounce of dark chocolate every day—not some low-fat or fat-free chocolate substitute,” says Ward. “I firmly believe that you have to include the foods you love for weight management success,” Ward recommends. Don’t eliminate joy from your diet—it’ll only make you more prone to overeating. Overall, participants randomized to a 12-week circuit training exercise program only decreased their waist-to-hip ratio. The third study evaluated endurance exercise using a Nordic walking program over 12 weeks . Another study evaluated a 12-week exercise intervention with participants randomly assigned to a circuit training program or control group . There's no one-size-fits-all diet for menopausal weight loss, but a diet low in processed foods and high in fruits, vegetables, lean proteins, and whole grains is recommended.Following a keto diet appears to be safe for most people.5These symptoms typically occur in women ages 40 to 65 years and are more prevalent in obese women 9, 10.Having these convenient options on hand makes it much easier to include these health-boosting veggies in your diet regularly.Composition and % breakdown of meals of the basal dietary intake and differences between groups. Don’t miss out on the chance to learn more and take control of your health during this significant life stage! It’s packed with valuable insights to help you manage perimenopause smoothly. Navigating perimenopause can be quite the adventure, especially with a busy career, life, and family to juggle. These habits, known as daily movement or non-exercise activity, play a bigger role in weight regulation than many women realize. Activity levels often shift during menopause, and these subtle changes can influence weight in ways that surprise people. Stress affects weight in powerful ways, especially during menopause when the body becomes more sensitive to hormonal shifts. 289, no. 3, pp. 323–330, 2003, recruited participants, “postmenopausal women for at least 24 months, aged 50 to 74 years.” Wing, et al., in “Program to reduce incontinence by diet and exercise, investigators. 295, no. 1, pp. 39–49, 2006, reported no menopausal status, women 50–79 years of age. 38, no. 2, pp. 231–239, 2006 reported no menopausal status, women 50–75 years of age. Auneau, in “Follow up of an active walking program on sedentary and moderately obese postmenopausal women,” Climacteric, vol. Exercise isn’t necessary for weight loss (yep, you read that right). In fact, studies suggest that tracking your food intake actually aids with weight loss. Small, sustainable lifestyle changes—like eating a handful of chips instead of an entire bag—make a big difference over time. By recognizing the trigger (stress), you can head off that unhealthy behavior. Menstrual cycles are often irregular; once you go 12 months without one, you are officially in menopause. Patient preference, accessibility issues and physical limitations areimportant considerations when discussing an exercise regimen; options may includewater aerobics, dance, targeted resistance training, physical therapy,cardiopulmonary rehab and non-exercise activity thermogenesis (NEAT) 31, 44. Higherdoses of exercises are recommended for patients with obesity due to the metabolicand cardiopulmonary benefits, and the attenuation of lean mass often lost withconcomitant caloric reduction 36, 39-43. This maybe achieved by reduced consumption of fat and processed food, smaller portion sizes,and increased energy density. In addition, 60%reported the negative effect of personal weight concerns on their lives . In addition, higher satiety eating can help you lose excess weight with minimal hunger, and it is compatible with low carb and keto eating. Study after study shows that low carb works for weight loss and that on average it improves important health markers.10 Recently, an even larger and more carefully conducted study confirmed this metabolism-sparing effect, with different groups of people who had lost weight burning an average of between 200 and almost 500 extra calories per day on a low-carb maintenance diet compared to a high-carb or moderate-carb diet.9 A 2012 study also showed that people who had lost weight experienced far less reduction in total energy expenditure (the number of calories burned within a 24-hour period) when they followed a low-carb diet compared to a low-fat diet during weight maintenance — a 300-calorie difference, in fact.8 207, no. 2, pp. 530–533, 2009, recruited women 45–75 years, no further details on menopausal status. 19, no. 8, pp. 870–876, 2012, recruited women with “no menstruation for more than 1 year” and no additional details on menopausal status. 54, no. 2, pp. 138–144, 2009, recruited “postmenopausal women” ages 56.2+/−6.5 years, last menses 3+ years before study. Higgins, in “Effect of advice to increase carbohydrate and reduce fat intake on dietary profile and plasma lipids,” Annals of Nutrition and Metabolism, vol. Sleep and stress management are often the missing links in menopause weight loss. Use weights, bodyweight, or resistance bands to maintain muscle and bone density. Menopause weight loss isn’t about restriction — it’s about balance. Sleep disruption and chronic stress elevate the stress hormone cortisol, which encourages the body to store fat — especially around the waist. Over time, fewer steps and less active time contribute to a lower total daily energy expenditure, making weight loss harder to achieve. Many women do well focusing on balanced eating, steady protein intake, and simple movement goals rather than strict plans. Perimenopause is marked by hormone fluctuations that can make symptoms feel inconsistent from one week to the next. This bowl gives you fiber from the oats and healthy fats from the nuts and seeds. This dinner offers plant-based protein, fiber, and vitamins that support hormone health and digestion. Apple slices offer natural sweetness and fiber that supports digestion, and almond butter adds healthy fats that help you stay satisfied. These elements combined make weight loss more complex during this stage of life. These low-impact workouts and diet tweaks will counter the stiff joints, sore muscles, and metabolism shifts of middle age. Remember, gaining weight during menopause is common. One change is a decrease in muscle mass, resulting in fewer calories being burned. The decrease in estrogen and progesterone, along with aging in general, triggers metabolic changes in the body. During perimenopause, you will still have a menstrual cycle.