19 Ways to Lose Stubborn Menopausal Weight

Weight is a common challenge for women going through the menopause transition. Many of the hormone changes you experience as part of menopause are actually significant contributors to weight struggles. Hormone replacement therapy, if it’s the right course of treatment for you, has the potential to set you up for success by improving symptoms that make it easier to gain weight and harder to lose it. Remember: Any approach to sustained weight loss should be multifaceted, encompassing various elements that contribute to your overall well-being. So, while diet and exercise are important, so are addressing hormones, reducing stress, and prioritizing sleep.

Dietary Changes for Weight Loss During Menopause

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To effectively manage your weight during menopause, you’ll need a diet that serves your body’s new normal. By making informed dietary decisions, you can look and feel your best. Before starting any new diet, always check with your doctor.

Nutritional Needs for Menopausal Women

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Focusing on nutrition becomes crucial during menopause to align with your body's changing energy needs, especially on a weight loss journey. “If you’re losing weight, you’re losing muscle mass,” says Dr. Jordan. “As you eat less, what you eat matters even more because you still need to feed your entire body—from your bones to your skin—with healthy nutrients.”

Focus on Nutrient Dense Foods

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Focus on nutrient-dense foods that offer the most bang for their buck, and avoid empty calories from processed snacks and added sugars. If you haven’t already, learn about macronutrients and their role in nutrition, because while most of us turn to calorie counting as the go-to method for tracking intake, focusing on your macros is often more effective. Carbohydrates from whole grains, proteins from lean sources, and healthy fats from foods like avocados and nuts can help you sustain your energy levels and maintain muscle mass.

Get Enough Vitamin D and Calcium

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A diet rich in vitamin D and calcium is also important during this time to help preserve bone health. Osteoporosis is common among postmenopausal women and can lead to fractures and breaks, if not addressed.

Consume These Foods

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A plant-centric diet rich in fruits, vegetables, and whole grains provides vital nutrients and fiber. These foods help support digestive health, regulate blood sugar levels, and contribute to a feeling of fullness, making them valuable tools for maintaining a healthy weight. Lean proteins, such as poultry, fish, tofu, and legumes, are excellent choices to preserve muscle mass and stabilize your iron levels.

Avoid These Foods‍

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Processed foods and added sugars, on the other hand, can contribute to weight gain. That doesn’t have to mean constantly depriving yourself (sometimes, a scoop of ice cream can be exactly what you need after a hot flash). Just be conscious about the meals you choose and stock up on healthier snacks, like carrot sticks, hummus, guacamole, and whole fruit, so you’ve always got a feel-good option to grab when you’re hungry.

The Role of Portion Control

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Another vital facet of nutrition during menopause is being more mindful of when and how much you eat. Many of us eat out of boredom or to self-comfort—and while this can feel good in the moment, it can also compound hormonal weight gain. Planning your portions and eating mindfully can nurture a more well-rounded relationship with food and your body.

The Role of Mindful Eating

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Mindful eating involves being fully present during meals, savoring each bite, and paying attention to hunger and fullness cues. This practice also helps you to eat slower, enjoy your food more, and prevent overeating by giving your body more time to signal to you that you’re full. If you’re prone to emotional eating, learning to differentiate between actual hunger cues and emotional triggers will be important. Your body may react to stressful situations with a phantom appetite, even if you don’t need any nutrients at that time. Talk to your doctor, a nutritionist, or a Midi clinician about recognizing and overcoming these triggers and what to do when the emotional urge to eat strikes.

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Exercise and Physical Activity

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Staying active is important when you’re going through menopause. And it’s about more than just weight loss. By staying active and exercising regularly, you’re investing in your future mobility. Even if you haven’t been much of a gym-goer before now, this is the perfect time to explore new fitness routines.

Best Exercises for Menopausal Women

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Aerobic exercise and strength training are important throughout life, especially during menopause, thanks to their cardiovascular benefits. From brisk walking to running to cycling, any activity that gets your heart rate up counts. And regularly engaging in exercises with weights or resistance bands helps keep your muscles strong and limber. Building and maintaining muscle supports metabolism and contributes to your overall strength and energy.

Stretching

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Incorporate some flexibility exercises into your routine, too. Stretching helps stabilize your joints and prevent aches and pains as you age. Yoga and Pilates, for instance, not only improve flexibility, but they also enhance balance, stability, and overall joint health.

Overcoming Exercise Barriers in Menopause

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Creating a regular exercise routine during menopause is easier said than done—especially if you experience joint pain, feel chronically tired, or have other barriers to traditional exercise. Your doctor may recommend physical therapy before starting a new fitness routine, especially if you have prior injuries or conditions that could make working out unsafe.

Joint Pain

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Joint pain is common during menopause, but you can mitigate some discomfort by easing into high-impact exercises, such as weight lifting, running, or HIIT, once your body is strong enough. If you’re experiencing aches and soreness, make sure you’re stretching consistently and safely. Even if you just do some yoga on your living room floor, stretching and expanding the muscles around your joints helps alleviate soreness and improves mobility.

Hormone Replacement Therapy

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Hormone replacement therapy (HRT) may also bring relief from joint pain. That’s because estrogen plays a key role in overall joint health, so when levels drop during midlife, you might notice that once-supple spots feel tight and sore. If you’re a good candidate for HRT, it can often improve that stiffness and discomfort, making it easier to exercise.

Mental Obstacles‍

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And let’s face it: Another common hurdle to building a menopausal fitness routine is not physical, but mental. It’s not always easy to feel motivated to exercise. Don’t beat yourself up. Instead, focus on creating a routine you actually look forward to. Maybe that means inviting a friend to meet you for a workout class or scheduling a weekend walk with a neighbor. Buddy up and you’ll start looking forward to fitness dates (and stop canceling on yourself).

Lifestyle Modifications for Weight Loss During Menopause

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Just like everything in life, there’s no single easy solution to menopausal weight gain. Effectively managing your weight through menopause and beyond requires a comprehensive and holistic approach. Exercise and diet are two important components, but they aren’t the only ones.

Sleep

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Quality sleep is integral to overall health, and its impact on weight during menopause is significant. Since menopause symptoms can often lead to poor or interrupted sleep, you may notice that you wake up feeling less rested. What’s more, disrupted sleep patterns can influence hormones, potentially leading to increased cravings and weight gain. Prioritizing good sleep hygiene, which includes maintaining a consistent sleep schedule and creating a peaceful sleep environment, can help ensure quality sleep and, as a result, better weight management. If your menopause symptoms are causing regular insomnia, ask your doctor or a Midi clinician for guidance.

Medical and Professional Support

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Many women simply accept their menopause symptoms, including weight gain, as one more non-negotiable part of aging. In fact, according to some studies, less than 30% of women seek help for their symptoms at all. At Midi, we encourage the opposite: consulting actively with healthcare providers while going through menopause..

When to Seek Medical Advice

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It’s important to recognize if weight gain becomes a health concern during menopause. Putting on pounds can lead to other health issues and shouldn’t be ignored. Talk to your doctor if you gain significant weight, especially if it happens within just a few months.

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Conclusion‍

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Even if your weight gain is more gradual and not an immediate medical concern, it’s still a good idea to loop your doctor in. Tracking and identifying your symptoms throughout menopause empowers your provider to give you the most personalized and practical recommendations and treatments. They may refer you to a nutritionist or physical therapist or recommend a fitness regimen tailored to your needs.

💪🔥Body Booster: If you are gaining menopausal weight, take a comprehensive look at your health – not just the food you are eating.

Kathleen Jordan, MD, is a specialist in midlife weight management for women and a Chief Medical Officer of Midi Health.

Louise Corrans is an influencer who regularly shares tips on how to stay in shape past age 40. In one viral video, she reveals how, at 45, she lost 7 pounds in three weeks. “It's not a huge difference, admittedly, but you can see a tightening up in my abs,” she says, adding that her “butt's a little bit smaller” and “ tummy is a lot flatter.” And, “I'm 45, so I think that's pretty awesome for weight loss,” she says. “So I can hear you asking, what have I done differently? Why, all of a sudden, in the last three weeks, have I lost the weight?”

Tip One: Change Your Diet

“Number one, I've changed my diet,” she says. “I went from eating whatever I wanted whenever I wanted, just following my cravings and just eating crap, some healthy food, some crap, whatever. I wanted to be very strict and adhere to a calorie-controlled, fat-controlled diet plan. She adds that the diet involves “clean” and “healthy” eating. “There is no processed junk food.”

Don’t Cheat on Your Diet

“I haven't been cheating on that diet at all. And so I am seeing the results. And ladies, I just have to say, I don't give a flying F what you weigh. I don't care if you lose weight or not. I love you just the same. But I do know that a lot of people want to lose weight, and this is the no BS way that I did it,” she says.

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Tip Two 2:. Be More Consistent with Strength Training

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“Number two is I definitely started to be far more consistent with exercise,” she says. “I have been going to the gym five days a week, adding a little bit of cardio as well. So that's five days of weight training.”

Also, Do More Cardio

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She also does two days of cardio, “although I'm not strict with that. I go for a run when I feel like it,” she says. “I've been very consistent with exercise, and I've done it five to six days a week following the strict plan as well.”

Tip Three: Make Sure Your Hormones Are Balanced

The final “important part” is that she’s in a rhythm with her hormone replacement therapy. “I was on bioidentical HRT. I'm now on the birth control pill with my little bit of testosterone gel cream because, of course, the pill doesn't contain testosterone, but it's the hormonal support that is making me feel good, not depressed anymore, not low on energy. I'm now full of energy. My brain is functioning well, and I have the energy, the mental capacity to sustain dieting and to get my butt to the gym without feeling like, ‘Oh, I'm just going to die and collapse with fatigue. And so HRT is also the secret to my weight loss,” she says.

However, If Your Hormones Are Balanced, Exercise

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“if you have the hormonal support or your hormones are fine, and you're not in perimenopause, you may be over 40, but your hormones are still good, lucky you, then I do recommend you exercise because exercise is going to just help you burn those extra calories, keep you fit and strong and healthy,” she explains.

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You Can Exercise On or Off HRT

“And as a side note, I just have to clarify what I meant about being on HRT and exercising. You can exercise on or off HRT. That doesn't matter. It depends on your age and stage. What I meant was that on HRT, you'll be able to repair and recover much better. And so you'll be able to sustain five days a week, 40 minutes to an hour's worth of training, weight training or cardio, or some form of exercise,” she says.

If You Are Younger, You Can Do Any Training

“Without HRT, you can do it if you've got the youth on your side, if you're still closer to 40 if your hormones are good, maybe you haven't got any perimenopausal or menopausal symptoms, then you can train any style you like. I was just clarifying that it does get harder the more towards menopause you get without the HRT for repair and recovery,” she says.

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Estrogen Lubricates Joints

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“Estrogen is lubrication for our joints, ladies, and it really does help us with so many functions,” she says. As for testosterone, if you are low, “it is worth using a testosterone gel cream as well. And that's really it, ladies. It's HRT, diet, and exercise. It's very simple. It's always the basics. Always, always, always go back to basics. There are no quick fixes.”

You Can Lose One to Two Pounds a Week

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“Yes, this was quick weight loss in that they recommend a pound a week. So I've lost, on average, two pounds a week, but I was eating absolute crap, absolute junk, not really sticking to an exercise program. So the minute I changed it, yes, the weight loss is a little bit faster,” she says.

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Just Remember to Change Your Diet

“Diet is so important, ladies,” she concludes. “When we're doing any kind of weight loss journey, it is all about what you're putting into your mouth. It's really critical. You've heard the cliched saying abs are made in the kitchen, and that really is true. I found it to be true throughout my whole life. The minute I watch what I eat in some form, you've gotta restrict it. You have to follow a diet and stick with it. And that really is the key, as they say. You cannot out exercise a bad diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you want to lose weight and look younger? Dr. Fay Kazzi is a registered dietician with an extensive background in nutrition and dietetics who has a PhD in rehabilitation science. “From the age of 35 and on, when it comes to stubborn weight, the usual weight loss fixes like caloric deficit and exercise might not be as helpful as they used to be, which is why I'm here to help you guys out,” she says at the start of the clip. As part of her “Age Gracefully Nutrition” series, she goes on to explain why you need to change your approach to weight loss as you get older and reveals her top three “weight loss hacks.”

Weight Management Gets Challenging As You Age

“You have that one friend that always seemed to have been on the heavier side, and then some time goes by, you don't see them for a while, and then you see them again. But something has changed. They've lost a significant amount of weight like we're talking about 15 or 20 pounds, and then the first thing that you notice is, wow, they look so much younger. So yes, weight loss not only improves your metabolic health, but it also makes you appear younger, healthier, and more vibrant,” she says in the post. “Why does weight management get a bit more challenging after 35? Here are three possible reasons,” she says.

You Experience Metabolic Decline at 35

“Number one, natural metabolic decline around the age of 35,” she reveals. “A woman's metabolic rate tends to slow down due to natural changes in muscle mass and hormonal shifts. The lean muscle mass, which burns more calories than fat tissue, naturally declines with age. A 2021 study in the Journal of Science found that the metabolic rate slows down approximately one to 2 percent per decade after the age of 30, meaning fewer calories are burned at rest than when you're younger. So you could basically just sit around and do nothing, and your body would burn calories when you were a teenager and in your twenties. This gradual reduction makes it easier to gain weight and harder to lose it without adjusting caloric intake and increasing our physical activity, which is another reason why building muscle is so important in your late thirties.”

You Also Experience Hormonal Changes

“Number two reason, hormonal changes, and insulin sensitivity,” she continues. “Hormonal fluctuations, especially around perimenopause, which can start as early as your late thirties, can significantly impact your weight loss. So estrogen, which influences where the body fat is stored, starts to decline, often resulting in more abdominal fat storage. I know it's the worst, and as we all know, it's harder to lose. So additionally, a decline in estrogen can contribute to reduced insulin sensitivity, which can lead to higher blood sugar levels and then increased fat storage. Research in the Journal of Clinical Endocrinology and Metabolism highlights that even slight changes in estrogen levels can increase body fat, particularly, unfortunately, again in the abdominal area.”

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And, Lifestyle Demands and Stress Levels Usually Increase

“Number three reason is lifestyle demands and stress levels,” she continues. “Women in their late thirties often juggle careers and family responsibilities and other social demands, which can lead to increased stress and disrupted sleep patterns. So, both stress and lack of sleep can raise your cortisol levels, a hormone that's associated with increased appetite and fat storage. Again, it goes to the abdominal area. A 2018 study in the Journal of Obesity found that higher cortisol levels were linked to weight gain, especially in midlife women, due to the stress of balancing various life demands. So this can make weight loss especially harder despite the diet restrictions and exercise efforts.”

However, There Are Things You Can Do to Mitigate the Effects

However, there are things you can do. “Even though these factors combined can make weight loss after 35 more challenging with targeted strategies, it is possible to mitigate these effects. There are ways, and there are paths. There are three things you can start doing today to lose weight and keep it off,” she says.

First, Increase Your Protein Intake

“Number one, increase your intake of protein per meal,” she suggests. “This is such a game changer. If you're a woman and you're in your late thirties, you absolutely have to start building all of your meals around protein, not carbohydrates. Depending on your activity level, you need about 0.8 to 1.2 grams of protein per kilogram of weight. So if you're, say, 125 pounds, that's about 57 kilograms, so roughly about 45 to 50 grams of protein, you want to split that throughout the day. So about 20 to 25 grams of protein per meal, and this is totally doable.” She points out that one cup of Greek yogurt is 20 grams, half a cup of ground turkey is about 20 grams, half a cup of tofu is about 20 grams, and one cup of lentils is about 20 grams. “The reason increasing protein helps is because it boosts the metabolism. It preserves lean muscle mass, and it makes you feel full, reducing your appetite. So how does that work? Protein increases the production of satiety hormones, glucagon-like peptide one cholecystokinin, while reducing, reducing the production of hunger hormones such as ghrelin.”

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Second, Narrow Your Eating Window

“Number two, narrow your eating window,” she suggests. “By now, for sure, you've probably heard a lot about intermittent fasting, time-restricted eating, and chrononutrition. Let me distill it for you. We really don't need to have three large meals spread throughout the day. Narrowing your eating window gives your body the ability to rest, rejuvenate itself, and set all of its metabolic ducks in order, so to speak. When you don't eat for a longer period of time, your body runs out of sugar and starts to burn fat for energy. This process is called metabolic switching. If you don't have any other underlying medical conditions, the general rule of thumb is to eat your day's calories within an eight-hour window, so have a late breakfast, let's say around 11:00 AM, and try to have your last meal before 6:00 PM. Also, when you stop eating earlier in the day, this is going to improve your sleep, which is also going to increase your metabolic health.”

Third, Increase Intake of High Quality Fat

Number three, increase your intake of high-quality fat. “I know this sounds so counterintuitive, but there's so much evidence right now that high-quality organic fats like cold pressed olive oil, grass-fed butter, raw nuts and seeds, the fat in free-range eggs, the fat and avocados, coconut cream, and kinds of milk are extremely satiating and nutrient dense and actually do not contribute to obesity,” she says. “It's been well established in research for decades now that one of the outcomes for epileptic patients who are put on a strict high fat, low carb diet as part of their treatment plan to manage their epileptic episodes is that these patients also lose weight by significantly reducing the carbohydrates. The body switches to burning fat for energy, which can result in weight loss, especially with that stubborn fat, but let's not get carried away. The recommendation for a generally healthy woman is to reduce the carbohydrates and increase the high-quality fats moderately.”

However, do not confuse this with overly processed, poor-quality fats like seed oils and their hydrogenated byproducts. “These include canola oil, corn oil, safflower oil, vegetable oil, soybean oil, and margarine, which are all in most processed foods such as your pastries, your chips, and your canned soups. Yes, they are hiding in your canned soups, crackers, cookies, breakfast cereals, mixed nuts, and even some of the bread brands out there. These kinds of fats do the opposite. They have no nutritive value, and they're loaded with empty calories. They actually contribute to inflammation, which increases the retention of fat,” she says.

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See Results in Just a Few Weeks

“These are three recommendations that you can start applying today to see a dramatic and sustained difference in your weight loss journey in just a few weeks. Of course, practices like regular exercise, decreasing your intake of, let's say, sugary beverages, and decreasing your stress levels will also assist with healthy and maintained weight loss,” she concludes. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.