How to Lose Weight During Menopause

eileencrawford
Oct 27
3 min read

Menopause marks a major transition — one that goes far beyond hot flashes and mood swings. Hormonal changes during this stage can slow metabolism, affect sleep and even change how your body stores fat, making it harder to manage weight.

If you’ve been wondering how to lose weight during menopause, the answer starts with understanding what’s happening inside your body. This phase isn’t about giving up — it’s about adjusting, learning and finding balance again.

What is Menopause

Menopause is a normal part of aging that signals the end of your menstrual cycle. It happens when your body naturally makes less estrogen and progesterone — the hormones that control your period and affect many other systems in your body.

Most women reach menopause between ages 45 and 55, but changes can start a few years earlier. As hormone levels drop, you might notice things like hot flashes, mood shifts, sleep changes or a slower metabolism.

What Causes Weight Gain During Menopause?

Weight gain during menopause is largely driven by changes in hormones, metabolism and muscle mass.

Many women notice a change in where their body stores fat during menopause — typically around the midsection. This is often called “menopause belly,” and it’s typically linked to shifting hormones.

As estrogen levels drop, your body becomes more likely to store fat in the abdomen instead of the hips and thighs. At the same time, metabolism slows as muscle mass (metabolically active tissue) naturally decreases, which means your body burns fewer calories at rest.

This shift lowers your resting metabolism, meaning you may gain weight even if your eating and exercise habits haven’t changed. Add in other changes like worsening sleep, increased stress and shifting appetite cues, and it’s easy to see why managing weight can feel harder during this stage.

How to Lose Weight During and After Menopause

The key for how to lose weight during menopause — and after — isn’t restriction. It’s about supporting your metabolism with habits that get your body working for you, not against you.

Prioritize protein. Eating enough protein helps preserve muscle, which keeps your metabolism active and supports fat loss.

Pro tip: Space protein consumption evenly throughout the day. Include a source of lean protein (like chicken, fish, eggs, tofu or Greek yogurt) in every meal to stay satisfied and keep your metabolism humming.

Add strength training. Lifting weights or doing resistance exercises helps maintain and rebuild muscle.

Pro tip: Start with two sessions a week focusing on major muscle groups, and gradually increase intensity as you get stronger.

Move more throughout the day. Walking, yoga and light cardio help balance hormones and improve energy.

Pro tip: Set a reminder to stand, stretch or take a quick walk every hour. Everyday actions like taking the stairs, cleaning, or gardening can help overall health and well-being. Every step (and stretch) counts toward your daily movement goal.

Get enough sleep. Hormonal shifts can disrupt sleep patterns — and poor sleep makes weight loss harder by disrupting healthy eating and lifestyle habits and metabolism.

Pro tip: Set a consistent bedtime and wake-up time — even on weekends. A steady routine helps regulate your hormones, making it easier for your body to rest, recover and stay in sync with your metabolism.

Practice mindful eating. Slowing down and tuning into hunger cues can help prevent overeating and reduce bloating.

Pro tip: Put your fork down between bites, savor the flavor and give yourself 15–20 minutes before reaching for seconds.

Small, steady changes — not quick fixes — can lead to real progress. When you focus on consistency over perfection, your body responds with better energy, strength and balance.

How OPTAVIA Can Help You Navigate Menopause

Menopause brings change — but it doesn’t have to bring confusion. OPTAVIA offers a clear, structured approach that helps you stay grounded when your body’s shifting.

Our system is clinically proven to activate a strong and targeted fat burn that not only reduces visceral fat but preserves lean mass and protects healthy muscle — the metabolically active muscle your body needs before, during and after menopause.

Our science-backed nutrition provides structured, balanced support with protein, fiber and key nutrients to help you feel nourished and energized. Beyond nutrition, our program emphasizes building healthy habits across all areas of your life — from how you eat and move to how you sleep and recharge.

With a dedicated OPTAVIA coach and a supportive community, you’ll have accountability and connection — the kind that helps you stay consistent, even when motivation dips.

Menopause may mark a new chapter, but it doesn’t define your story. With the right knowledge, structure and support, you can move through this stage feeling stronger, more aware and more in tune with your body than ever before.