Why Weight Loss Can Be Challenging During Menopause (And How to Overcome It)
If you’re in menopause or approaching it, you may have noticed that losing weight feels harder than ever before. You’re not alone. Many women find that the strategies that once worked for them—whether it’s a specific diet, exercise routine, or lifestyle—don’t seem as effective anymore.
The truth is, menopause brings unique changes to your body that can make weight loss more challenging, but not impossible. With the right understanding and approach, it’s absolutely possible to shed those extra kilos and feel like your best self again.
And if you do need some extra help to lose weight in menopause, have a look at Rhian's story who has just had her menopause weight loss story featured in the Daily Mail - and you can see the story here
Why Is Weight Loss So Hard During Menopause?
Several factors contribute to the difficulty of losing weight during menopause:
1. Hormonal Shifts
As estrogen levels decline during menopause, your body’s natural fat distribution changes, often leading to an increase in abdominal fat. This hormonal shift also affects metabolism and can make it harder to burn calories.
2. Slower Metabolism
Aging naturally slows down metabolism, meaning your body burns fewer calories at rest. Combined with hormonal changes, this makes it easier to gain weight and harder to lose it.
3. Loss of Muscle Mass
With age, women lose muscle mass, which directly impacts metabolic rate. Since muscle burns more calories than fat, less muscle means fewer calories burned throughout the day.
4. Sleep Disruptions
Many women experience poor sleep during menopause due to hot flashes, night sweats, or insomnia. Lack of quality sleep can disrupt hunger hormones like ghrelin and leptin, leading to increased appetite and cravings.
5. Increased Stress
Menopause often coincides with life stressors, such as career changes, family responsibilities, or health issues. Chronic stress raises cortisol levels, which can promote fat storage, particularly around the midsection.
Tips to Lose Weight During Menopause
While menopause presents challenges, there are practical steps you can take to lose weight and improve your overall health:
1. Prioritise Strength Training
Building and maintaining muscle is crucial during menopause. Strength training exercises, such as resistance bands, bodyweight workouts, or weightlifting, help preserve muscle mass, boost metabolism, and support bone health. Aim for at least two sessions per week.
2. Adopt a High-Protein Diet
Protein is your best ally during menopause. It supports muscle repair, keeps you full for longer, and helps stabilise blood sugar levels. Incorporate lean proteins like chicken, fish, eggs, tofu, legumes, and low-fat dairy into every meal.
You can also see our high protein meal plans and organic protein powder here
3. Focus on Anti-Inflammatory Foods
Inflammation can make weight loss harder, so include plenty of anti-inflammatory foods in your diet. Think fatty fish (like salmon), leafy greens, berries, nuts, seeds, olive oil, and spices such as turmeric and ginger. These foods also promote heart health and overall vitality.
You access our anti inflammatory meal plans in our membership
4. Stay Active Every Day
Consistency is key when it comes to exercise. Beyond strength training, aim for 30 minutes of moderate activity most days, such as walking, yoga, swimming, or cycling. Find activities you enjoy to stay motivated and make movement a regular part of your routine.
5. Get Quality Sleep
Poor sleep can sabotage your weight loss efforts. Create a bedtime routine to improve sleep hygiene, such as avoiding screens before bed, keeping your room cool and dark, and practicing relaxation techniques like meditation or deep breathing.
6. Manage Stress Levels
High stress can lead to overeating and weight gain, so stress management is essential. Techniques like yoga, mindfulness, or even journaling can help reduce cortisol levels and improve your mental well-being.
7. Hydrate and Avoid Empty Calories
Drinking plenty of water helps with digestion, energy levels, and curbing unnecessary snacking. At the same time, reduce consumption of sugary drinks, alcohol, and processed foods, which contribute empty calories without providing nutrition.
8. Be Patient and Consistent
Menopause weight loss takes time, and results may come more slowly than before. Stay consistent with your efforts and focus on how you feel rather than just the number on the scale. Small, sustainable changes add up to big results over time.
Zing Wellbeing: Menopause Plans to Support Your Journey
At Zing Wellbeing, we understand the unique challenges women face during menopause, and we’re here to help. Our menopause-focused weight loss plans are designed to support your changing body and help you feel strong, healthy, and confident.
Our plans include:
- Balanced Meal Plans: High in protein and fibre, low in refined carbs, and packed with anti-inflammatory foods to support weight loss and overall health.
- Exercise Guidance: Strength-building and low-impact workouts tailored to your fitness level.
- Holistic Wellness Support: Tips for stress management, sleep improvement, and creating sustainable habits.
- Community Support: A welcoming group of like-minded women who understand what you’re going through.
See Jac's weight loss menopause story
Embrace the Journey
Weight loss during menopause may feel different, but it’s absolutely achievable with the right approach. By focusing on nourishing your body, staying active, and managing stress, you can create lasting changes that improve not only your weight but your overall quality of life.
At Zing Wellbeing, we’re here to support you every step of the way. Together, we can navigate menopause with strength, positivity, and confidence. Your journey to feeling amazing starts today.
And you can access our menopause plans in our membership
