How To Lose Weight During The Menopause
Many women find weight begins to creep on after 40 and the usual tricks to shift it simply don’t work anymore. This often happens alongside the onset of perimenopausal symptoms like hot flushes, mood swings, brain fog, shorter or longer menstrual cycles and insomnia. This isn’t a coincidence! Hormonal changes do make weight gain more likely and it can be harder to shift the excess pounds, but it is possible if you know how.
What happens during the perimenopause?
During your 40s you may find your periods are becoming irregular, shorter or lighter than before. This is a sign you are approaching the menopause which is defined as 12 months without a menstrual cycle. The average age of the menopause is 51, however everyone is different and has an individual experience of this natural process of change. During perimenopause levels of progesterone and oestrogen fluctuate and slowly decline.
Why is it so hard to lose weight during the menopause?
This is a period of great change in a woman’s body and hormonal changes impact every body system.
Hormonal changes impact fat storage: Declining levels of oestrogen affect how and where your body stores fat. This typically results in excess fat around the middle which explains why your jeans won’t do up!
Increased insulin resistance: Lower oestrogen levels and increased abdominal fat raises the risk of insulin resistance which means the body struggles to manage glucose as effectively and drives further fat storage.
Slower metabolism: Muscle mass naturally decreases with age, which means your body burns fewer calories at rest. We cannot get away with eating the same way we did in our 20s and 30s!
Sleep issues: Insomnia and disrupted sleep are common in menopause, and poor sleep disrupts your hunger hormones, making cravings worse.
Stress: In midlife we are often under a lot of pressure juggling a career, children, ageing parents and a home. On top of this hormonal changes also impact cortisol, the stress hormone, which promotes fat storage around the middle.
How To Lose Weight During Perimenopause
1. Balance your plate (and your blood sugar)
Perimenopause makes your body more sensitive to blood sugar spikes, which can lead to crashes, cravings, and weight gain.
Fill half your plate with veggies - fibre slows down glucose release and feeds a healthy gut microbiome which helps regulate hormones.
Add protein to every meal - think a palm-sized portion of chicken, fish, tofu, pulses, eggs, or greek yogurt to fill you up and help build muscle.
Add healthy fats - avocados, nuts, olive oil are great sources to help balance blood sugars.
Cut back on refined carbs and sugar – make simple switches to smaller portions of wholegrain bread, pasta and rice and avoid all processed foods.
2. Watch your portion size (but don’t starve yourself!)
As metabolism slows, you don’t need as many calories as before, however, avoid extreme fasting which can disrupt hormones further.
Eat mindfully – eat slowly and chew each mouthful twenty times.
Avoid eating on the go – always eat sitting down at a table, this helps to limit over eating.
Use smaller plates – this can really help to manage portion size! Dinner plates are huge these days so try a large side plate instead.
Eat until you’re satisfied, not stuffed. This helps you get in tune with hunger cues.
3. Avoid snacking
Eat three regular balanced meals every day (at roughly the same time).
Avoid snacking between meals – allow the digestive system to rest to help regulate appetite and reduce insulin resistance.
Get in tune with your appetite - you should feel very hungry for your next meal, this is normal!
Eat a lighter meal in the evening – try to eat a larger main meal at lunchtime and a smaller, lighter meal in the evening to enable to body to metabolise efficiently.
Avoid eating before bedtime – allow at least three hours after eating your last meal before bedtime and allow a 12 hour fasting window overnight (for example from 7.00 p.m. – 7.00 a.m.) to avoid late night weight gain.
4. Get moving - focus on strength training
Maintaining muscle mass is essential as you enter midlife and helps to regulate metabolism. Lifting weights or doing bodyweight resistance exercises helps preserve and build lean muscle mass.
Aim for strength training 2–4 times a week. You don’t need to join the gym – even simple squats, lunges, push ups, and weights at home will do the job.
Cardio exercise is also great to include or try to switch it up. Moderate-intensity cardio like brisk walking, cycling, or swimming 3–5 times a week.
5. Prioritise sleep
Easier said than done, but a simple bedtime routine can make all the difference. Aim for a 7–9 hour window of solid sleep to help manage weight.
Avoid screens 1 hour before bed; trying reading a book or magazine, take a relaxing bath with Epsom salts, or try a guided yoga nidra.
Avoid caffeine after 3.00 p.m. Switch to herbal tea instead.
Keep the room cool and dark, try an eye mask.
Consider a magnesium supplement; magnesium glycinate is recommended to support sleep.
6. Manage stress
High cortisol drives weight gain and can also make other perimenopausal symptoms feel worse. Get on top of your stress and not only will it help you to lose weight, but it will reduce anxiety and aid a good night’s sleep too.
Try meditation (the Calm app is good for guided meditation), deep breathing, walking in nature, journaling, yoga or anything that you can commit to for 10 minutes every day to support your mental health and feel calmer.
Sometimes weight gain isn’t just about food and fitness. Thyroid issues, insulin resistance, nutritional deficiencies or other hormonal imbalances can become apparent during perimenopause.
If you have specific concerns speak to your GP about blood tests or contact me for advice on private testing options offered in clinic, and to find out how I can support you to lose weight and feel better as you transition through this stage of life.
