Weight loss during menopause
Many women experience their bodies changing during menopause. Suddenly, the same diet and exercise strategies no longer work. It feels like weight is gained more easily, especially around the stomach, and energy levels feel different.
But that doesn't mean weight loss is impossible. It just means the strategy needs to be adjusted.
What happens in the body during menopause?
Menopause means that levels of, primarily, estrogen decrease. This hormonal change affects:
- Fat distribution (more abdominal fat)
- Muscle mass (decreases more easily)
- Insulin sensitivity
- Sleep quality
- Stress sensitivity
Reduced muscle mass leads to a lower metabolism, meaning the body needs fewer calories than before, even if you eat and exercise as usual.
Many then try to eat even less and exercise even more. This is where the problem arises. Too little food and too much cardio can:
- Increase the stress hormone cortisol
- Worsen sleep
- Further reduce muscle mass
The result is often the opposite of what you want to achieve, and the body becomes more prone to storing fat than burning it.
Keys to sustainable weight loss during menopause
1. Strength training is crucial.
It helps you to:
- Preserve and build muscle mass
- Increase resting metabolism
- Improve insulin sensitivity
- Strengthen bones
2-3 sessions per week make a big difference. Try to train all muscle groups at least once a week.
2. Eat enough protein
Protein becomes extra important when estrogen decreases and, consequently, muscle mass. With sufficient protein intake, it helps the body preserve muscle mass and provides better satiety.
Aim for about 1.6-2 g of protein per kg of body weight per day. If you don't eat animal proteins, add an extra 10% protein, as plant-based proteins are slightly harder for our bodies to absorb.
3. Regulate stress and improve sleep
Stress and poor sleep can counteract weight loss, so it's important to prioritize:
- Regular sleep times
- Winding down in the evening
- Walks in daylight
- Breathing exercises or yoga
4. Adjust calories but avoid starvation
Extreme diets rarely work in the long run, especially not during menopause, as the body becomes more sensitive to stress. A small calorie deficit combined with strength training and sufficient protein yields better and sustainable results.
5. Set a realistic goal
You're not 20 anymore; perhaps you've given birth, which changes the body, so it's important to set realistic goals. Not everything that happens in the body is always reflected on the scale. Muscle weighs more than fat, so we can suddenly weigh more but look completely different in the mirror.
Don't focus everything on the scale, but also on:
- Maintaining muscle mass
- Reducing abdominal fat
- Improving blood sugar balance
- Increasing energy and quality of life
Summary
Weight loss during menopause requires a different strategy than earlier in life. Less focus on "eating as little as possible" and more focus on:
- Strength training
- Protein
- Stress management
- Sleep
- Long-term perspective
When you adapt your strategy to this new period in your life, you can still achieve your goals.
Do you need help finding structure?
If you long to feel at home in your body, I am here.
In my online coaching, you get support, structure, and a plan tailored to the specific phase you are in. We work together, step by step, towards a body that feels strong, confident, and like yours again.
👉 Book a free consultation and let's take the first step together.