Are you prioritising healthy eating but are still putting on weight? Menopause is a natural time of transition, and an opportunity for women to move from a role of child bearer to a role as a community and spiritual leader. At the same time, physical transitions are taking place and your body may start using and storing energy differently, so among many symptoms it’s not uncommon for one to be weight gain.
Key Takeaways: Menopause & Weight Loss
- Hormonal changes during menopause can slow metabolism and change fat distribution.
- Muscle is key to maintaining a healthy metabolism, resistance training helps preserve it.
- Balanced, wholefood eating supports blood sugar, energy, and weight stability.
- Prioritising sleep and managing stress are just as important as food and exercise.
- Consistency matters more than perfection.
What’s Happening to Your Body
During perimenopause and menopause, oestrogen levels decline. This shift affects not only your hormones but also your metabolism, muscle mass, and the way your body stores fat. Studies show oestrogen appears to have a protective effect on insulin sensitivity, increasing insulin resistance, which explains the increase in risk of type 2 diabetes at this time.
You might notice your body shape changing with weight gathering more around your middle rather than your hips or thighs. At the same time, muscle mass naturally decreases with age, which slows metabolism and means your body burns fewer kilojoules at rest.
Combine that with disrupted sleep, stress, and busy schedules, and it’s easy to see why many women feel frustrated when their usual weight loss and fitness routines stop working.
Why It Matters
These changes aren’t just about how clothes fit, they can also affect your energy, mood, and long-term health.
Increased visceral (belly) fat is linked to higher risks of insulin resistance, diabetes, and heart disease. But the good news is that these changes are reversible with the right lifestyle habits. By understanding what your body needs now, you can support your metabolism and feel stronger, lighter, and more energised.
Common Challenges in Menopause
- Gaining weight, especially around the waist, despite eating well
- Feeling less motivated to move. Lower oestrogen means lower dopamine, which can lower your drive to move and be active.
- Following generic advice that is misguided and not suitable. We are surrounded by information, unfortunately not all of it is correct, and it’s not specifically targeted to your circumstances.
- Doing more cardio but seeing fewer results – cardio increases stress on the body, if you overdo the cardio it can lead to weight gain
- Believing weight gain is inevitable in menopause – you can make changes to your lifestyle and eating habits to avoid it!
- Competing priorities leave little time to focus on your needs. We all lead busy lives, and it’s all important but don’t forget to prioritise your health and longevity.
This could be you
When Lisa * 48, came to see me, she was walking every day and eating what she thought was a healthy diet, yet couldn’t shift the weight around her middle.
Using the Metabolic Balance Program we increased her protein intake, stopped fasting and added breakfast, and made small changes to improve sleep. Within weeks, her energy lifted, and her body composition began to change, less around the middle, more muscle tone, and a noticeable confidence boost.
Practical Tips to Support a Healthy Weight during Menopause
- Prioritise protein: Include a quality source at every meal (eggs, fish, legumes, chicken, tofu, or lean red meat).
- Lift, push or pull: Add resistance training 2–3 times per week to maintain lean muscle which burns more energy, even at rest.
- Choose wholefoods: Focus on vegetables, quality proteins, healthy fats, and high-fibre carbs.
- Balance blood sugar: Avoid refined carbs and eat 3 balanced meals a day to steady energy and cravings.
- Sleep well: Create a calming evening routine and aim for 7–8 hours of rest. Poor sleep impacts hunger hormones and metabolism.
- Avoid extreme diets: Quick fixes can cause muscle loss and slow metabolism further.
- Manage stress: Chronic stress increases cortisol, which can promote abdominal fat storage. Try short breathing breaks, mindfulness, or gentle stretching.
- Eat breakfast: skipping breakfast disrupts metabolism, increasing obesity and cardiovascular risk factors
Take One Step at a Time
Choose one small change to focus on this week, perhaps adding protein to breakfast or swapping one walk for a short resistance session. Sustainable habits built step by step will bring lasting results. Review what worked and didn’t work at the end of the week, determine what to do differently next week and when ready add another change.
FAQs
1. Is weight gain inevitable during menopause?
No. While hormonal changes can make it easier to gain weight, it’s not unavoidable. By supporting muscle, balancing blood sugar, and managing stress, you can maintain a healthy weight and metabolism. Having someone to keep you accountable helps you stick to your goals.
2. Why do I gain more around my belly during menopause?
Lower oestrogen levels change how your body stores fat, often shifting it to the abdomen. High stress and disrupted sleep can make this worse. Fat around the belly is known as visceral fat as it surrounds our organs. Visceral fat is strongly associated with insulin resistance and metabolic disturbances so for longevity I recommend creating healthy habits that decrease visceral fat and balance blood sugar and metabolism.
3. What kind of exercise works best for menopause bell fat?
A mix of strength training and moderate cardio is ideal. Strength training builds muscle and supports metabolism, while walking or other gentle movement supports cardiovascular health and stress relief. Some studies have shown High intensity interval training (HIIT) to be effective. Possibly the most important factor is to find something you enjoy, that makes it easier to keep going!
4. How much protein do I need?
Most midlife women benefit from around 1.2–1.6 grams of protein per kilogram of body weight per day (depending on activity levels and goals). Spread your intake evenly across meals. You can download my free guide One step to a nourishing plate which has a handy guide to how much protein, vegetables, healthy fats and starch to include on your plate to support energy, digestion and a healthy weight.
5. How long does it take to notice changes?
You may feel more energised within a few weeks, though body composition changes take longer. Focus on consistent habits as small shifts add up over time. Set yourself a goal, write it down and measure your progress towards this, reviewing it weekly and making adjustments as required.
Ready to Take Action on Menopause and Weight Gain?
If you’ve noticed changes in your weight, energy, or body shape, personalised support can help you understand what your body needs now.
Book a consultation and let’s create a plan that helps you feel comfortable, confident, and energised again, one step at a time.
* Name changed for privacy reasons.
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Kim Healey
Nutritionist | Metabolic Balance Coach
Whole food. Whole life. One Step at a time
Guiding you to a healthy weight and calm gut with clear steps to nourishing, supporting habits