Losing weight during menopause: a guide to lasting results

What is menopause?

Menopause is a natural part of life that marks the end of menstrual periods and fertility in women. It happens when the ovaries gradually reduce their production of hormones, mainly oestrogen and progesterone. The process unfolds over several years and is usually described in different stages:

• Perimenopause: periods often become irregular and hormones start to fluctuate more strongly, which can cause typical menopause symptoms.
• Menopause: the final menstrual period. It is not really a stage but a point in time that can only be confirmed afterwards, once 12 months have passed since the last period. By this point, the ovaries’ production of oestrogen has dropped significantly. For most women, menopause happens in the early 50s, although it can occur earlier or later.
• Postmenopause: the time after menopause, when hormone levels have settled at a new, lower level.

Common symptoms

Hormonal changes during menopause can affect the body in many ways, both physically and emotionally. Some women experience clear symptoms, while others notice very little change. Common symptoms include:

• Hot flushes and night sweats
• Sleep problems and tiredness
• Mood swings and low mood
• Urinary incontinence
• Joint pain
• Vaginal dryness
• Changes in body fat distribution

Weight gain during menopause

When oestrogen levels fall, the way the body stores fat often changes. Before menopause, fat is more commonly stored around the thighs, hips and buttocks. During menopause, it tends to collect more around the stomach and inside the abdomen, often called abdominal fat. At the same time, muscle mass gradually decreases, which changes body composition.

Research suggests that the weight gain many people notice in midlife is usually linked more to ageing itself than to menopause alone. On average, weight increases by around 0.5 kg per year during midlife. Weight often begins to rise slowly even before menopause and continues at a similar pace through the transition. What changes most is the distribution of fat, with more fat around the stomach and less muscle mass. This can make the body feel different, even if the number on the scales does not change dramatically.

Why it can feel harder to maintain your weight

Even though research does not show that menopause itself causes large weight gain, many women feel their weight slowly creeping up during this stage of life. Experiences can vary a lot from person to person.

One reason is that lower muscle mass means the body uses less energy, even at rest. When energy needs drop, it becomes easier to gain weight even if daily habits stay roughly the same.

Research also shows that everyday movement often decreases during menopause. Sleep problems, hot flushes and fatigue can make it harder to stay active. Poor sleep also affects hunger and fullness hormones and can increase cravings for high-fat, sugary and energy-dense foods. Many women also experience higher stress levels during this stage of life, often with more responsibilities and less time to care for themselves. When several of these factors occur together, energy balance can shift and contribute to weight gain.

Health effects of weight gain

Even if the scales do not show a big change, the risk of conditions such as heart disease, type 2 diabetes and other related illnesses can increase. If you already live with overweight or obesity, this risk may already be higher. During menopause, the shift towards more fat around the stomach can increase that risk further, especially if weight continues to rise.

The encouraging news is that supportive habits around food, movement and sleep can make a real difference during this stage of life.

Other health effects during menopause

• Higher risk of osteoporosis: lower oestrogen levels weaken bone tissue, which increases the risk of osteoporosis and fractures.
• Changes in blood lipids: as oestrogen levels fall, protective HDL cholesterol tends to decrease while LDL cholesterol and triglycerides often increase. This combination, together with more abdominal fat and low-grade inflammation, raises the risk of cardiovascular disease.
• Reduced insulin sensitivity: lower oestrogen levels and more abdominal fat can reduce the body’s sensitivity to insulin, which increases the risk of type 2 diabetes.

How you can support both weight and health

Regular physical activity and a varied diet are important throughout life. During menopause, they can have an even greater impact on wellbeing and long-term health.

Weight loss always requires a calorie deficit over time, but the way you create that deficit matters. It can influence how you feel, how sustainable the changes are and how well you maintain muscle mass.

Strength training: the foundation for preserving muscle

Physical activity, especially strength training, becomes particularly important during menopause. Muscle mass tends to decrease more quickly while fat mass often increases. This means the focus should not only be on the number on the scales, but also on improving body composition.

Muscle plays an important role in maintaining metabolism. When muscle mass decreases, the body uses slightly less energy overall, which can make weight gain more likely.

Muscle is also important for overall health. It helps regulate blood sugar, reduces the risk of insulin resistance and type 2 diabetes, and supports the skeleton. When you do strength training, the bones are placed under load, which stimulates bone tissue and may help reduce the risk of osteoporosis. This becomes particularly important after menopause. Strength training can also lower the risk of falls and injuries and help you stay active as you get older.

Aim to do strength training two to three times per week and work the body’s major muscle groups. This could involve machines or free weights at the gym, or exercises at home using resistance bands and movements such as squats, lunges and push-ups. Adjust the exercises to your level and increase the load gradually over time.

Protein: for muscle and fullness

Protein is the nutrient that tends to keep you full for the longest time, which can make it easier if you are trying to lose weight. Research shows that meals higher in protein stimulate hormones linked to fullness. This can help you feel satisfied sooner and stay full for longer after eating.

Protein is also important for maintaining muscle mass, especially if your goal is weight loss. When people lose weight, it is normal to lose both fat and muscle. During menopause, hormonal changes can also increase the breakdown of muscle tissue. If you are going through menopause and trying to lose weight at the same time, muscle loss can therefore be more pronounced.

Because of this, a slightly higher protein intake is often recommended during menopause. Good sources of protein include chicken, lean meat, fish, seafood, beans, lentils, eggs and low-fat dairy products.

Nutrition that supports both weight and health

• Healthy fats and fibre: focus mainly on unsaturated fats found in foods such as olive oil, rapeseed oil, nuts, seeds and oily fish. These can help support healthier blood lipids and cardiovascular health, which becomes especially relevant as oestrogen levels fall. Fibre from vegetables, fruit, pulses and whole grains also supports heart health, can help lower cholesterol and supports more stable blood sugar levels. Fibre is also filling, which can make it easier to eat appropriate portions when you want to lose weight.
• Calcium and vitamin D: after menopause, the risk of osteoporosis increases. Calcium and vitamin D therefore become especially important. Calcium is found mainly in dairy products and fortified plant-based drinks. Vitamin D is found in foods such as oily fish, eggs and fortified foods and helps the body absorb calcium. During the winter months in the UK, supplements may be helpful for some people.
• Regular, nutrient-dense meals: reducing portion sizes may help with weight loss, but it is still important to eat foods that provide enough nutrients. Aim for meals that are satisfying and balanced, including protein, fibre and healthy fats.

Sleep and recovery

Sleep problems are common during menopause, often linked to hot flushes and night sweats. Studies show that short or disrupted sleep is associated with increased appetite, stronger cravings for energy-dense foods and a higher risk of weight gain.

If poor sleep continues over a longer period, it can make it harder to maintain or lose weight. Good sleep habits can help, such as keeping regular sleep times, maintaining a cool and dark bedroom and limiting screen use in the evening.

HRT (hormone replacement therapy): does it affect weight?

Hormone replacement therapy (HRT) is mainly used to relieve menopause symptoms such as hot flushes and sleep problems. It is not a treatment for weight loss and does not in itself cause weight reduction.

However, some research suggests that HRT may influence body composition in certain individuals, including how fat is distributed in the body and, to some extent, fat-free mass such as muscle. If you are considering HRT, it is a good idea to discuss it with a doctor based on your symptoms, overall health and individual risk factors.

Modern weight-loss medications and menopause

For some people, changes to eating habits and physical activity are not enough to achieve lasting weight loss. If you live with obesity, or overweight together with weight-related health conditions, medication may sometimes be considered as part of treatment.

Newer weight-loss medicines known as GLP-1 receptor agonists have shown positive results in studies, including among women in peri- and postmenopause. They may reduce both overall body weight and abdominal fat, which can be particularly relevant during menopause when fat distribution often shifts.

Some studies also show improvements in blood lipids and other cardiometabolic risk markers. Treatment should always be assessed individually and monitored together with a doctor, and is intended to support lifestyle changes rather than replace them.

Losing weight after menopause: a long-term approach

After menopause, the focus is often on finding a new balance. Try to prioritise health, strength and overall wellbeing rather than quick fixes. Maintaining a healthy weight after menopause is absolutely possible.

At Yazen, we work with a whole-person approach that includes a doctor, dietitian and psychologist to help support you in reaching your goals.

Are you ready to take control of your weight during menopause? [Complete a free health assessment with Yazen here]

Conclusion

Losing weight during menopause is possible, but for many people it means adjusting your approach to match the changes happening in your body. The foundation remains the same: a sustainable calorie deficit over time.

At the same time, body composition becomes especially important. Strength training and adequate protein intake can help you maintain muscle while losing weight, which supports both metabolism and overall health. Aim for meals that are nutrient-dense and satisfying, with protein, fibre-rich foods and healthy fats.

If your weight is affecting your health, or if you feel unsure about the right next steps, it can be helpful to speak with a healthcare professional. In some cases, HRT may help relieve symptoms. For people living with obesity, or overweight together with related health conditions, medication may also be considered alongside lifestyle changes, in consultation with a doctor.

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