Published 2 November 2025 • Written by the Eve Biology Editorial Team
Many women find that during perimenopause or menopause, weight begins to increase—especially around the abdomen—even though their eating or exercise habits haven’t changed. Understanding why this happens is the first step to reversing it. This guide explains how to lose menopause weight effectively and sustainably, using strategies that support your hormones, metabolism, and energy.
Why Menopause Weight Gain Happens
Weight gain in midlife isn’t simply about eating more or moving less — it’s the result of complex hormonal and metabolic changes that influence how your body stores and burns fat.
1. Hormonal shifts affecting fat storage and appetite
Falling levels of oestrogen and progesterone alter fat distribution and increase insulin resistance, while a decline in testosterone reduces muscle-building capacity. This hormonal trio leads to more fat stored around the abdomen and fluctuations in appetite hormones such as leptin and ghrelin.
2. Loss of lean muscle slows metabolism
From the mid-40s onwards, women naturally lose 3–8% of muscle mass per decade. Less muscle means fewer calories burned at rest — even when diet and exercise stay the same. Resistance training and protein-rich meals are crucial to counter this loss.
**Top Tip** Eve Biology registered nutritionist Claire recommends women in menopause eat at least 1.2g of protein per kg of body weight going up to 2g of protein per kg of bodyweight for women who strength train. The Nutritionists Guide to The Menopause Diet also stresses the importance of balancing blood sugar and healthy fats to support heart health.
3. Reduced physical activity and more sedentary time
Life stage factors — desk jobs, family demands, fatigue, or joint discomfort — can lower daily movement. Over time, fewer steps and less active time contribute to a lower total daily energy expenditure, making weight loss harder to achieve.
4. Poor sleep and stress increase cortisol and hunger
Sleep disruption and chronic stress elevate the stress hormone cortisol, which encourages the body to store fat — especially around the waist. Cortisol can also raise blood sugar and appetite, making you crave sugary or high-carb foods, creating a cycle of stress and overeating.
Nutrition: The Foundation for Losing Menopause Weight
Menopause weight loss isn’t about restriction — it’s about balance. Here’s how to eat in a way that supports your metabolism and hormones:
- Prioritise protein: Include 20–30 g per meal from eggs, fish, beans or lean meat to preserve muscle.
- Eat fibre-rich carbs: Choose vegetables, legumes and whole grains to keep blood sugar steady.
- Add healthy fats: Olive oil, nuts, seeds and avocado help with satiety and hormone function.
- Hydrate well: Aim for 1.5–2 L of water daily; dehydration can slow metabolism.
- Limit sugar, refined carbs and alcohol: They spike insulin and promote fat storage. Learn more menopause diet tips
Support Your Journey with Eve Biology Rebalancing Meal Replacement Shakes
Our scientifically formulated shakes make balanced nutrition simple — ideal for busy women managing midlife changes.
- High protein to support lean muscle and metabolism
- Fibre and prebiotics for gut health and sustained fullness
- Essential fats, Adaptogens, vitamins and minerals tailored for hormonal balance
- Perfect as a balanced meal or smart snack option
Exercise: The Smart Way to Move in Midlife
To lose weight during menopause, the goal is to preserve muscle and boost daily activity.
Strength training (2–3 times per week)
Use weights, bodyweight, or resistance bands to maintain muscle and bone density. Focus on compound movements like squats, lunges, and push-ups.
Cardio and active living
Aim for 150 minutes of moderate activity weekly — brisk walking, cycling, swimming — or 75 minutes vigorous cardio. Add daily movement (e.g., walks, stairs, standing breaks).
Flexibility and recovery
Incorporate yoga, stretching or Pilates to ease tension, improve sleep, and reduce stress.
Sleep, Stress & Hormone Balance
Sleep and stress management are often the missing links in menopause weight loss.
- Sleep: Poor sleep increases appetite hormones and cravings for high-sugar foods. Create a relaxing routine and keep consistent bedtimes.
- Stress: Mindfulness, deep breathing, or short outdoor breaks can reduce cortisol and support healthy metabolism.
- Diet tweaks: For some, nutritional support can help restore hormonal balance and improve fat distribution — discuss with a nutritionist, dietician or menopause specialist. Learn more
Weekly Action Plan for Losing Menopause Weight
| Day | Morning | Afternoon | Evening |
|---|---|---|---|
| Mon | Strength training (30 min) | Protein-rich lunch + short walk | Balanced dinner + early bedtime |
| Tue | Brisk walk (30 min) | Meal replacement shake if busy | Stretch or yoga session |
| Wed | Strength training (40 min) | Veg-heavy lunch | Mindful relaxation, journaling |
Consistency matters more than perfection. Small, steady actions build long-term success.
FAQs: How To Lose Menopause Weight
1. Can you lose weight after menopause?
Yes. Weight loss is possible at any age. It requires combining muscle-preserving exercise, balanced nutrition and stress management to create a sustainable calorie deficit.
2. How long does it take to lose menopause weight?
Expect gradual progress — around 0.5–1 kg (1–2 lb) per week is realistic. Rapid loss can backfire by reducing muscle mass.
3. Does HRT help with menopause weight loss?
HRT isn’t a weight-loss treatment, but by restoring hormonal balance it can make fat loss easier by improving sleep, energy, and metabolism.
4. What’s the best exercise for menopause weight loss?
A combination of resistance training, brisk walking or cycling, and daily movement works best. Strength training is the key to maintaining muscle and metabolism.
5. Are meal replacement shakes good for menopause?
When formulated correctly, they can be helpful. Look for high-protein, low-sugar shakes with added fibre, vitamins, adaptogens and healthy fats — such as Eve Biology’s Rebalancing Shakes.
6. Why does belly fat increase during menopause?
Falling oestrogen shifts fat storage from hips and thighs to the abdomen. Higher cortisol from stress or poor sleep can also promote belly fat accumulation. Read more about hormone distribution and body composition Why You Gain Weight In Menopause
Final Takeaway
Losing menopause weight isn’t about restriction — it’s about balance. Nourish your body, move intelligently, rest deeply, and manage stress. With consistent action and the right tools — including practical options like Eve Biology Rebalancing Shakes — midlife weight loss is absolutely achievable.
