Posted on August 27, 2025 by Kate Halsall
Menopause is a natural stage of life, but the hormonal changes that come with it can make weight management feel more challenging. Shifts in oestrogen, progesterone, and even testosterone levels can affect metabolism, body composition, energy, and even mood.
But here’s the good news: with the right strategies, you can feel strong, energised, and in control of your health during this phase of life. Below are my top tips for managing weight during menopause, backed by both science and practical experience.
1. Prioritise Protein 🥩
As we age, we naturally lose muscle mass — a process known as sarcopenia — which can slow your metabolism. Eating more protein helps preserve lean muscle and keeps you feeling fuller for longer.
💡 Tip: Aim for around 25–30g of protein per meal, and choose high-quality sources like lean meats, eggs, Greek yoghurt, tofu, or legumes.
2. Lift Weights Regularly 🏋️♀️
Strength training is a game-changer during menopause. Building and maintaining muscle not only boosts your metabolism but also supports bone health — crucial as the risk of osteoporosis increases with age.
💡 Tip: Start with 2–3 resistance training sessions per week, focusing on compound movements like squats, rows, and presses.
3. Sleep Is Your Secret Weapon 😴
Hormonal changes can impact sleep quality, which in turn affects hunger and satiety hormones like ghrelin and leptin. Poor sleep can lead to increased cravings and make weight management harder.
💡 Tip: Build a calming bedtime routine, avoid screens before bed, and keep your sleep environment cool and dark.
4. Watch Your Alcohol and Sugar Intake 🍷
Alcohol and high-sugar foods can spike blood sugar, interfere with hormones, and contribute to fat storage — particularly around the midsection.
💡 Tip: Enjoy in moderation, but be mindful. Swap sugary drinks for water or herbal teas, and keep alcohol for occasional treats.
5. Reduce Stress Levels 🧘♀️
High cortisol levels from chronic stress can increase fat storage, especially around the belly area. Stress management isn’t a luxury; it’s a necessity.
💡 Tip: Try yoga, walking, meditation, or even just scheduling regular downtime to support your mental and physical health.
The Bottom Line
Menopause may change how your body responds to exercise and diet, but it doesn’t mean you can’t achieve your health and fitness goals. By combining a balanced approach to nutrition, strength training, recovery, and stress management, you can not only manage your weight but also thrive during this new phase of life.