How to lose weight during menopause

The menopause is a natural transitional period in women’s lives when the menstrual cycle permanently stops. It is a normal part of ageing and is typically experienced between the ages of 45 and 55.

The body goes through a lot of changes during menopause, many of which can cause weight gain.

Hormonal changes

Weight gain can occur due to the changes in hormone levels made by the ovaries. Both oestrogen and progesterone gradually decrease during perimenopause and menopause. Research suggests that decreased levels of oestrogen contribute to obesity because oestrogen helps to regulate key features of metabolism including:

• food intake
• body weight
• body fat distribution
• insulin sensitivity

Many women notice that they gain weight, especially in the abdomen (on the belly and around the waist) during menopause rather than the hips and thighs because menopause causes the body to store fat differently.

Hormonal changes during menopause can also cause the body to increase stores of visceral fat, which is fat inside the body that surrounds important organs and can lead to health problems like diabetes, heart disease, and stroke.

Research estimates that visceral fat deposits can increase from 5% to 8% of total body fat during perimenopause up to 15% to 20% during menopause.

Slowed metabolism

Our metabolism (the way our body processes food) decreases in efficiency and slows down as we age. For women experiencing the menopause, lower levels of oestrogen also contribute to a slower metabolism.

Many women gain weight during menopause because a slower metabolism means you no longer burn as many calories so, to counteract this, you’d need to eat fewer calories. This also means your body is likely to store fat instead of burning it.

Muscle mass reduction

With age, muscle mass naturally declines while fat mass increases. Muscle mass uses more calories than fat, so a reduction in muscle mass slows the rate at which the body uses calories and this leads to weight gain.

Oestrogen is also believed to play a significant role in the function and composition of muscle mass, so lower levels of oestrogen during menopause contribute to muscle wastage and weight gain.

Lifestyle and behavioural changes

Menopause usually occurs later in life for most women. Getting older brings changes in lifestyle and behaviour that often cause weight gain when combined with menopause.

As we age, we generally have less energy which can lead to a less active lifestyle. Being more sedentary and doing less exercise contributes to muscle wastage and weight gain from burning less fat.

How to lose weight during or after menopause

Gaining weight during menopause is normal. However, if you are looking to lose weight, here are some tips that could help with weight loss during or after menopause:

1 - Exercise regularly and stay active

Exercising more, especially with aerobic activities like walking, cycling, or swimming can help with weight gain during menopause. Swimming in particular is a good choice as we age; it is easier on the joints and can help to maintain bone strength and to ease arthritic symptoms.

Add or increase physical activity in your daily routine even when not actively exercising. This can be as easy as standing up while working or taking the stairs instead of a lift or escalator whenever you feel up to it.

2 - Focus on strength training

As we spoke about earlier, menopause and ageing can reduce your muscle mass, so it’s important to keep on top of it in the ways that you can. There are plenty of ways to train your muscles and lose weight, such as:

• yoga or pilates
• lifting weights
• using resistance bands
• doing bodyweight exercises, like squats, crunches, or knee raises

Doing any of these resistance exercises at least 2 to 3 times per week will improve your strength and mobility, help to combat muscle loss during menopause, and increase calorie burn which may result in weight loss.

A study of 141 participants found that resistance exercises, aerobic exercises, or a combination of both led to a 9% decrease in body weight in obese older adults.

3 - Follow a balanced diet

Eating well goes a long way in maintaining and losing weight during menopause. To improve your diet, we recommend:

• prioritising a balanced diet that contains plenty of whole foods, like fruits, vegetables and whole grains
• eating more healthy fats like nuts and avocados, and fewer saturated fats
• avoiding processed foods as much as possible
• limiting added sugars and alcohol

4 - Manage your stress levels

Menopause can cause high levels of stress. Stress increases cortisol levels, which often leads to cravings for salty, sweet and fatty foods, contributing to weight gain.

You can reduce and manage stress levels by incorporating mindfulness, meditation, or therapy into your day-to-day life.

You may also benefit from joining a support network or community for emotional well-being. It can also help to talk to others who are experiencing menopause. Certain charities offer advice, support groups and forums, such as:

• Menopause Matters Women’s Health Concern.

If you are experiencing unmanageable changes in mood since starting menopause, reach out to a healthcare professional such as your GP, a nurse, a licensed therapist, or a pharmacist who can offer advice. Some menopause treatments can help with low mood by replacing your declining hormone levels, such as hormone replacement therapy (HRT).

5 - Sleep well

Getting good quality sleep helps the metabolism work effectively and prevents appetite changes. However, lack of sleep and weight gain is often associated with menopause because of changes in mood and symptoms like hot flushes and night sweats.

You can try to improve your sleep during menopause by trying the following tips to see what works for you:

1 - Stick to a sleep schedule – a consistent bedtime will help you get the recommended 8 hours of sleep.

2 - Try CBT (cognitive behavioural therapy) methods to help with mood changes that may be disrupting your sleep.

3 - Find quick and effective ways to recover from hot flushes if they are disturbing your sleep. This includes:

• having cool water and a cold compress by your bed
• trying cool pillows and bed linen
• using a fan or air conditioner to keep the room temperature low while you sleep
• trying a medication that can help with hot flushes, such as HRT or Veoza tablets

4 - Use sleep supplements such as melatonin if necessary and appropriate.

If your menopause symptoms are affecting your sleep most nights, speak with your doctor to discuss all of the treatment options available.

Diet can play a big role in helping you to lose and manage weight during the menopause. However, Asda Online Doctor recommends that dieting during menopause should be more about nourishing your body with certain foods rather than limiting how much you eat.

Changes in the body during menopause are normal. Certain foods can naturally counteract these bodily changes and may also help with weight loss.

Calcium and Vitamin D

Menopause can increase the risk of osteoporosis so it is important to prioritise calcium as it helps to maintain bone density (the amount of minerals in your bones) while vitamin D helps calcium to be absorbed in the body.

Vitamin D also contributes to general good health and many people in the UK are lacking in this vitamin, as we do not get as much sun. Calcium and vitamin D can be found in foods such as:

• dairy products, like yoghurt and milk
• nuts, such as almonds and brazil nuts
• fish with edible bones, like sardines
• firm tofu
• dark green leafy vegetables

You can also take supplements to improve your levels of these vitamins alongside healthy lifestyle changes.

If you have any specific concerns about osteoporosis and menopause, speak to your GP for advice. HRT can prevent and treat low bone density and may be recommended if you’re at risk of osteoporosis.

Phytoestrogens

Phytoestrogens are a natural compound that has many health benefits and may help to balance hormones in menopausal women because of their similarity to oestrogen produced by the ovaries.

Lower oestrogen levels during menopause has been linked to weight gain so it follows that consuming phytoestrogens could help the body regulate and lose weight gained during menopause.

Phytoestrogens can be found in:

• soy products like tofu, edamame, and tempeh
• legumes and beans, including chickpeas, lentils, kidney beans, and mung beans
• flaxseeds

Healthy fats

Eating more healthy fats is a great way to help your body absorb the nutrients it needs and may reduce the severity of menopause symptoms. Choosing healthy fats instead of saturated fats can also help you lose weight. Healthy fats are found in:

• rich omega-3 sources like salmon, tuna and mackerel
• walnuts
• chia and hemp seeds
• avocado

Omega-3 supplements are also available.

Antioxidant-rich foods

Foods that are rich in antioxidants work to combat inflammation, help maintain bone density and are very beneficial to the metabolism. Incorporating these foods into your diet along with exercise should ease symptoms of menopause and help you to lose weight. Antioxidant-rich foods include:

• berries
• dark leafy greens, which also contain vitamins C and E
• carrots
• potato

Foods to avoid

To lose weight during and after menopause, you could also try to avoid certain foods, such as:

• processed and refined foods, including white bread and sugary cereals
• sugary drinks, such as soda, and fruit juices
• alcohol
• fried and fatty foods, like french fries and takeaways
• high-sodium foods, including canned soups and frozen meals
• foods with artificial sweeteners, like diet sodas and sugar-free sweets
• trans fats, such as margarine and baked goods with hydrogenated oils

Remember that gaining weight during menopause is normal. Do not be too hard on yourself after gaining weight during menopause and do not try to restrict your food intake too drastically or follow unrealistic diets.

Try focusing on habit-forming and making sustainable lifestyle changes. Small, gradual changes are the easiest to make, such as opting for whole-grain options instead of processed and refined foods. Start with 2 to 3 changes and once these become a habit, you can try to add more.

If you have gained weight during menopause and you feel as though you need extra help on top of diet and exercise, there are medical treatments that can help with weight loss.

The most common medical treatment for menopause symptoms is HRT which can also help with weight management. There are also specific weight loss medications that can help you lose and maintain a healthy weight.

HRT

HRT is the most common treatment prescribed to women experiencing the menopause. It helps with many symptoms of menopause like hot flushes and muscle mass reduction because it replaces your falling oestrogen levels.

HRT can improve your metabolism, rates of fat storage, and insulin sensitivity, helping you to lose or maintain your current weight, rather than putting it on.

Although HRT is an effective tool for weight loss during and after menopause, it does contain active ingredients that need to be prescribed by a doctor and comes with the chance of side effects. If you have other menopause symptoms that are disrupting your life, HRT can be a great solution. However, if weight loss is the only menopause symptom you need help treating, trying to lose weight naturally or with weight loss medication may be a more suitable option.

Weight loss treatments

Alternative medical weight loss treatments to HRT are available for women during or after menopause (postmenopause). The most effective type is weight loss injections, also known as GLP-1 agonists, such as Mounjaro or Wegovy.

Like HRT, GLP-1 agonists improve blood sugar control. Stable blood sugar and good insulin sensitivity are key to weight loss but they might also help with menopause symptoms like fatigue, hot flushes and mood swings. GLP-1 agonists also work by reducing your appetite and increasing the time it takes to digest food, so your stomach feels fuller for longer.

Other weight loss treatments include tablets like orlistat (Xenical and alli) which prevent around one-third of the fat you eat from being absorbed, which comes out through your stool instead. Alternatively, Mysimba can be obtained with a private prescription, and this also works to reduce your appetite and cravings, so you can follow a healthy, balanced diet without hunger being an obstacle.