How to Lose weight during Menopause

Last Updated: February 2025

Disclaimer: This content is provided for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet or lifestyle.

Wondering how to lose weight during Menopause? You’re not alone. As hormones shift and metabolism slows, what worked before doesn’t seem to work anymore.

But here’s the good news: sustainable weight loss during menopause is possible—no extreme diets or exhausting gym sessions required. With a few simple shifts in how you eat, move, and manage stress, you can navigate menopause and lose weight in a healthy, sustainable way.

This guide will walk you through how to lose weight during menopause without restrictive dieting or feeling overwhelmed.

Understanding Menopause and Its Impact on Weight:

Quick breakdown of the Menopause Stages:

• Peri-menopause: Often described as the phase when you “start going through” menopause. During this stage, fluctuations in reproductive hormones may cause irregular periods and early menopausal symptoms.

• Menopause: Defined as 12 consecutive months without periods, signaling the end of natural fertility. This usually occurs between ages 45–55, with an average around 51.

• Post-Menopause: This stage follows menopause; while some symptoms may lessen, an ongoing focus on heart, bone, and metabolic health remains important.

Why Is It Harder to Lose Weight During Menopause?

Menopause doesn’t just bring hot flashes and mood swings—it also affects your metabolism, appetite, and body composition.  Here’s why:

🔥 Hormonal Changes: Lower oestrogen levels affect where fat is stored, often leading to more weight around the midsection.
🍽️ Increased Hunger & Cravings: Fluctuations in appetite-regulating hormones can make cravings stronger.
🩺 Muscle Loss: As we age, muscle mass naturally declines, slowing metabolism, especially without strength training.
😴 Sleep Disruptions: Poor sleep can increase hunger hormones and impact weight regulation.
😣 Stress & Cortisol Levels: High stress raises cortisol, which research suggests may contribute to increased fat storage, particularly in the abdominal region.

Understanding these factors makes it easier to adjust your approach and learn how to lose weight during menopause effectively.

For more evidence-based advice, consider checking resources by Dr Louise Newson or Dr Naomi Potter, and discussing any concerns with your GP.

How to Lose Weight During Menopause: Practical Strategies 

Follow a Mediterranean-Style Way of Eating

A Mediterranean-style diet is backed by research for weight management, heart health, and can aid menopause symptoms.  Some of its key benefits include:

• Reduced risk of cardiovascular diseases, including heart disease and stroke [British Heart Foundation]
• Potential to lower the risk of developing type 2 diabetes.  
• Some studies suggest a decreased risk of certain cancers.
• Growing evidence supporting its role in cognitive health and reducing the risk of conditions such as Alzheimers. 
• Improved mood and energy, as shown by studies like the SMILES trial. [Smiles Trial]
• Supports a healthy gut.

It’s important to note that individual factors such as genetics, lifestyle, and overall dietary patterns may also influence health outcomes. 

What does a Mediterranean Way of Eating Look Like?

🍅 Base meals around whole, plant-based foods – vegetables, legumes, whole grains, nuts, and seeds.

🥑 Include healthy fats – extra virgin olive oil, nuts, and avocado.

🐟 Prioritise lean proteins – seafood, fish, poultry, eggs, tofu, and legumes.

🧀 Include fermented dairy – Greek yogurt, kefir, or small amounts of cheese.

🌿 Use herbs and spices – instead of relying on salt for flavour.

Bone Health: Why it Matters During Menopause [NHS]

As we age, our bones naturally lose density, which can increase the risk of osteoporosis. The good news? A diet rich in calcium and vitamin D can help keep your bones strong and reduce the risk of fractures as you age.

• Calcium:  Public Health England (PHE) recommends 700mg per day for adults. Great sources include dairy (milk, cheese, yoghurt), green leafy vegetables, soya (tofu, tempeh), nuts, and fish with edible bones (like sardines and mackerel). Many plant-based milks and some breakfast cereals are fortified with calcium, making them useful alternatives.

• Vitamin D:  This nutrient helps your body absorb calcium, yet most people don’t get enough from food alone. Since our bodies produce vitamin D through sunlight exposure, PHE recommends a 400 IU supplement daily—especially in autumn and winter. You can also find small amounts naturally in oily fish, egg yolks, fortified foods, and red meat.

Heart Health & Weight Management in Menopause [British Heart Foundation]

After menopause, oestrogen levels drop, which affects cholesterol levels, blood pressure, and how your body processes fat—all of which increase the risk of heart disease.

A heart-healthy diet can help manage these changes:

Reduce salt intake:  Aim for no more than 6g per day (about a teaspoon), including salt already present in food. Experiment with herbs and spices for added flavour.

Replace saturated fats:  Swap saturated fats like butter for heart-healthy options such as extra virgin olive oil.

Increase fibre:  Choose whole grains, lentils, and pulses. Incorporate foods like oats and brown rice, and aim for at least five servings of fruits and vegetables daily.

Include oily fish:  UK guidelines recommend two portions of fish per week (one portion being 140g of oily fish such as salmon, mackerel, or sardines).

Limit red/processed meat:  If you typically consume more than 90g of red or processed meat a day, consider reducing it to around 70g, as advised by UK guidelines.

Other lifestyle factors—avoiding smoking, regular exercise, quality sleep, and moderating alcohol intake—also play a vital role in heart health.

The role of Protein for Weight Loss & Muscle Health during Menopause

Losing muscle as we age isn’t inevitable, but it does take a little more effort to maintain. From around age 50, your body processes protein less efficiently, meaning it’s important to consume enough protein throughout the day to maintain muscle strength.

Why it matters:

✔️ Prevents muscle loss – Keeping metabolism higher
✔️ Keeps you full – Reducing snacking and cravings
✔️ Supports fat-burning – Especially when combined with strength training

📌 Best Protein Sources:
🐟 Lean meat, fish, eggs, dairy
🌱 Legumes, tofu, quinoa, nuts & seeds
💪 Whey, soy, or pea protein supplements (if needed)

Food & Mood: Eating for Energy & Mental Well-Being

What we eat doesn’t just fuel our bodies—it also influences our mood and mental well-being. The SMILES trial, for example, showed that a Mediterranean-style diet may help protect against low mood and fatigue.  Read more about the SMILES trial here

• Omega-3 fatty acids: Found in oily fish (like salmon and mackerel), nuts, and seeds such as flaxseed and chia seeds, these can boost energy and mood while reducing inflammation.
• Antioxidants: Present in plant-based foods like olives, olive oil, and green leafy vegetables, antioxidants contribute to mood regulation and overall well-being.
• Phytoestrogens: Found in soybeans, pulses, and flaxseed, these plant compounds can mimic oestrogen in the body and may help alleviate some menopausal symptoms (though research is mixed).
• Polyphenols: Found in dark berries, dried herbs, cocoa, nuts, seeds, tea, and coffee, polyphenols offer additional mood-boosting benefits.

Weight Loss & Long-Term Health: Key Takeaways

Learning how to lose weight during menopause isn’t about restriction—it’s about nourishing your body with foods that support hormones, metabolism, and energy levels.

✔️ Follow a Mediterranean-inspired way of eating
✔️ Prioritise protein & fibre to stay full
✔️ Strength train to maintain metabolism & muscle mass
✔️ Support heart & bone health through nutrition
✔️ Improve sleep & manage stress to reduce cravings & fatigue
✔️ Avoid extreme diets—sustainable habits lead to long-term results

If you’re still unsure how to lose weight during menopause, focus on small, sustainable changes—because it’s not about perfection, it’s about what works for your body long term.

You don’t have to do this alone! If you want personalised support, let’s build a realistic plan that works for YOU.

📩 Book a free, no-pressure call today!

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About the Author

Debbie Hartin is a qualified nutritionist and menopause wellness coach dedicated to helping clients navigate the challenges of weight management during midlife and beyond. With a passion for evidence-based nutrition and a friendly, supportive approach, Debbie provides clear, actionable advice that empowers readers to take control of their health.

FAQ: How to Lose Weight During Menopause

❓ Why do I gain weight more easily during menopause?
👉 Lower oestrogen levels, slower metabolism, and muscle loss all contribute—but adjusting nutrition & lifestyle can help.

❓ What’s the best way to lose weight during menopause?
👉 The Mediterranean way of eating is linked to better weight management, heart health, and hormone balance.

❓ Can I lose weight without exercise?
👉 Yes, but strength training + walking + good nutrition = best results.❓ How long does it take to lose weight during menopause?
👉 Everyone is different, but slow, sustainable changes lead to long-term success.