How to Lose Weight During Menopause

It’s common to gain some weight during the perimenopausal and menopausal years–about 60% of women are above their ideal weight during the menopause transition (MT). It’s no wonder thousands of women turn to the internet for advice on how to lose weight during menopause. 

Here’s the thing: weight gain isn’t a fault or personal failure. Declining estrogen, age-related muscle loss, and a slower metabolism all change how your body stores fat, causing more weight around the abdomen in particular–the most stubborn weight to lose. 

That doesn’t mean there aren’t strategies you can employ to help with weight management. Instead of restrictive dieting, focus on supporting metabolism, preserving muscle, and stabilising hormones. This approach is the most effective way to lose weight during menopause, specifically belly fat, without burning yourself out or fighting your body.

Why Menopause Changes How Your Body Stores Weight

Weight gain is a common perimenopause symptom, but it isn’t just about excess calories. It’s driven by real physiological shifts that change how your body uses energy and stores fat.

The primary culprit? Hormones. Declining estrogen and increased follicle-stimulating hormone (FSH) levels redirect fat storage toward the abdomen, increasing visceral (deep belly) fat. This type of fat is more metabolically active and more resistant to loss.

Additionally, as we age, our resting metabolic rate (BMR) declines, and the rate of muscle loss accelerates. Muscle is metabolically active tissue; when you lose it, you burn fewer calories at rest—even if your habits haven’t changed.

Another facet of aging is a decrease in insulin sensitivity, leading to more frequent blood sugar spikes. In turn, this can lead to increased fat storage and stronger cravings, especially for carbs and sugar.

Next, cortisol levels often rise due to sleep disruption, hot flashes, and chronic stress. Elevated cortisol signals the body to store fat around the midsection, AKA “cortisol belly.”

Finally, thyroid function may decline with age, increasing fatigue and making weight loss feel nearly impossible. Taken all together, you can see that perimenopause weight gain is a multifactorial issue that isn’t always as easy to solve as “eat less, work out more.”

Common Weight-Related Symptoms During Menopause

Many women notice a cluster of signs and symptoms that go hand-in-hand with menopause-related weight changes:

• Increased belly fat
• Slower metabolism
• Stronger sugar cravings
• Persistent fatigue
• Poor or fragmented sleep
• Mood changes and irritability
• Loss of muscle tone and strength
  

Recognising these symptoms helps you shift from self-blame to a more supportive, strategic approach.

Dietary Requirements for Losing Weight During Menopause

Nutrition is the foundation of menopause weight loss. The goal isn’t restriction—it’s metabolic support. A well-structured menopause diet helps stabilise blood sugar, preserve muscle, and reduce inflammation, which can better support a stable weight during and after menopause.

A diet for menopause-related weight loss should prioritize protein, fiber, healthy fats, and micronutrients that support hormonal balance and metabolism. And it isn’t just what you eat; the right combination of nutrients can help unlock serious metabolic gains.

Highly processed foods, added sugars, and refined carbohydrates worsen insulin resistance and inflammation, making belly fat harder to lose. In contrast, whole foods support satiety and energy, helping you eat consistently without extreme hunger.

Timing and balance are equally important. Skipping meals or eating carb-heavy meals without protein can spike blood sugar and cortisol, driving cravings later in the day. Instead, aim for balanced meals that keep energy steady.

When deciding what to eat during menopause, prioritize nourishment. This approach not only supports weight loss but also improves sleep, mood, and long-term health.

Increase Protein to Preserve Muscle & Boost Metabolism

Protein needs increase during menopause to help combat age-related muscle and bone loss. Aim for 1.2–1.4 grams of protein per kilogram of bodyweight per day.

Good protein sources include:

• Eggs
• Fish and seafood
• Tofu and tempeh
• Greek yoghurt
• Chicken and turkey
• Beans and lentils
  

Don't be afraid to add some fun and new protein-rich recipes to the mix to shake things up and try new flavors. Prioritizing protein during menopause is one of the most effective ways to counter muscle loss and support sustainable weight loss.

Eat for Blood-Sugar Stability

Nutrient-dense, well-balanced meals are critical for managing cravings and belly fat. Each meal should include:

• Protein
• Fiber
• Healthy fats
  

Replace refined carbohydrates with whole grains like quinoa, oats, and brown rice. Stabilised blood sugar reduces insulin spikes, lowers cortisol, and makes menopause belly fat easier to lose.

Choose Healthy Fats That Support Hormones

Healthy fats are essential for hormone production and inflammation control. Make it a priority to get an adequate daily supply of Omega-3s (salmon, walnuts, flaxseed) to reduce inflammation and support metabolic health.

One easy switch is to use olive oil for cooking, or add an avocado to a meal to support heart health and satiety.

Prioritize Fiber & Gut-Supporting Foods

Fiber is a super nutrient that’s just now getting its time to shine alongside protein. It improves fullness, insulin sensitivity, and gut hormone signalling.

Include these in your diet to meet your daily intake goals (HINT: Less than 5% of adults get enough fiber!):

• Vegetables
• Lentils and beans
• Berries
• Oats and flaxseed

The USDA’s universal guideline is 14 grams of fiber for every 1,000 calories you eat, so make it a point to eat high-fiber foods like beans and oats every day. Fermented foods like yoghurt, kefir, and sauerkraut support gut health, which also plays a role in menopause weight regulation.

Key Micronutrients for Metabolic & Hormone Support

Your nutrient needs will change as you approach menopause, both as a woman undergoing this life change and as part of normal aging. Certain nutrients are especially important during menopause:

• Calcium + Vitamin D: bone strength and muscle function
• Magnesium: sleep quality, cortisol regulation, blood sugar control
• B vitamins: energy and metabolism
• Iodine + Selenium: thyroid support, critical for weight regulation

Tips to Lose Weight During Menopause

The most effective menopause weight loss plan works with your physiology—not against it. Combining effective physical, mental and nutritional techniques creates a consistent strategy that shows the strongest results. 

Strength Train 3-4 Times Per Week

Strength training is the single most powerful tool for menopause weight loss. From the age of 30, muscle mass decreases anywhere between 3% to 8% each decade. Decreased muscle mass can increase the risk of fractures and weight management problems.

Regular strength training can be a huge help, as it:

• Preserves and builds muscle
• Boosts resting metabolism
• Improves insulin sensitivity
• Reduces menopause belly fat
  

For the best outcomes, focus on compound movements like squats, deadlifts, rows, and presses. Also, ensure you use proper forms to avoid injury.

Improve Sleep to Reduce Cortisol & Cravings

Emerging research suggests that sleep disruption may contribute to weight gain during menopause. Aim for 6–8 hours of consistent sleep so you feel your best mentally and physically. 

Add some nighttime habits to your routine to help, such as:

• Keeping the bedroom cool
• Limiting caffeine and alcohol
• Considering adding a magnesium supplement before bed

Manage Stress to Deal With “Cortisol Belly”

Chronic stress elevates cortisol, which directly promotes abdominal fat storage. Beyond cortisol belly, chronic stress can have other dire effects, like an impaired immune system and premature aging.

Helpful tools include:

• Mindfulness or meditation
• Journalling
• Breathwork
• Yoga or gentle stretching

Women in the early stages of perimenopause report higher levels of stress, depression, and anxiety. Getting a handle on stress sooner in the transition can be a tremendous support.

Support Thyroid Function

An underactive thyroid can completely stall weight loss. If you experience fatigue, dry skin, or unexplained weight gain, talk to a clinician about having thyroid markers tested.

Supplements That May Support Menopause Weight Management

Supplements should support, not replace, diet and exercise. When used correctly, they can make weight loss during menopause easier.

Protein Powder or Collagen

Protein powder for menopause can be a helpful tool for meeting higher protein needs and supporting muscle preservation. A collagen peptide can also help skin, joint and bone health–all major concerns during the menopausal transition. 

Omega-3 Fatty Acids

Omega-3’s are essential nutrients that support metabolic health, reduce inflammation, and improve mood.

 Magnesium

Improves sleep quality and stress response, indirectly supporting weight regulation.

Vitamin D + Calcium

Bone loss is a serious concern for menopausal and post-menopausal women. The combination of vitamin D and calcium supports bone density, muscle function, and overall metabolic health.

Probiotics

We cannot stress the importance of a balanced gut microbiome enough. In addition to adequate fiber intake, taking pre/probiotics may improve gut-driven metabolic processes and insulin sensitivity.

When to Turn to The Professionals

Lifestyle changes, diet and supplements can make a significant difference in weight management. There are times, however, when you need additional support from a healthcare provider.

Hormone Replacement Therapy (HRT)

HRT helps replace some of the hormones lost during menopause and may help reduce abdominal fat and support metabolism for some women. It should always be personalised and prescribed by a clinician.

Thyroid Evaluation

If weight loss stalls despite strong habits, consider one of the following tests to determine if it’s a thyroid-related issue:

• TSH (Thyroid Stimulating Hormone): Measures the difficulty in signaling the thyroid gland.
• Free T3 (Triiodothyronine): Measures the active triiodothyronine hormone in your blood.
• Free T4 (Thyroxine): Measures how much of the active, unbound form of thyroxine hormone is in your blood. This tells your provider how well your thyroid gland is working to control metabolism.
• Thyroid Antibodies (TPO & TgAb): These tests detect autoimmune activity (such as Hashimoto’s disease).

The active thyroid hormone your body actually uses for energy and metabolism. An underactive thyroid (hypothyroidism) can contribute to fatigue, weight gain, and a slowed metabolism.

Work with a Clinician or Dietitian

Personalised plans are especially helpful for insulin resistance, thyroid dysfunction, or metabolic syndrome. Look for menopause-informed Registered dietitians who are knowledgeable about the physiological changes that occur during menopause.

Foods to Prioritize & Foods to Limit 

As your metabolism and hormones shift during this transition, nutrition should be a primary focus. The right combination of macro- and micronutrients can help manage your weight and even alleviate some symptoms. Conversely, sugars and refined carbs can make things worse.

Foods to Prioritize

• Lean protein
• Colourful vegetables
• Whole grains
• Healthy fats
• Legumes and fibre-rich foods
• Fermented foods
• Adequate hydration

Foods to Limit

• Added sugars and refined carbs
• Ultra-processed foods
• Trans fats
• Excess caffeine
• Alcohol (disrupts sleep and blood sugar)

Frequently Asked Questions 

Why is it so hard to lose weight during menopause?

A combination of hormonal changes, muscle loss, insulin resistance, and higher cortisol all work against traditional dieting approaches.

How can I lose belly fat during menopause?

Strength training, adequate protein, blood sugar control, sleep, and stress management are key.

Can I lose weight fast during menopause?

Rapid weight loss often backfires. Sustainable fat loss is safer and more effective in the long term.

Does HRT help with weight loss?

It may support body composition for some women, but it isn’t a weight-loss solution on its own.

What’s the best exercise for menopause weight loss?

Strength training combined with daily movement delivers the best results.

How do I know if my thyroid is affecting my weight?

Persistent fatigue, cold sensitivity, and stalled weight loss may signal thyroid issues—testing can clarify.