The quiet truths of menopause weight loss no one wants to hear...

(but honestly? You kind of need to)

If you’ve been Googling “menopause weight loss” and wondering why none of it seems to work, I see you. You're not lazy. You're not doing it wrong.You're just in a chapter of life where everything – from your metabolism to your mindset – has shifted… and no one gave you the manual.

Most advice out there is either outdated (“just eat less and move more!”) or overly simplified (“take HRT and you'll be fine”). And while both of those ideas might’ve worked once – or helped someone you follow on Instagram – they’re probably not cutting it anymore. That’s because menopause is a full-body, hormone-driven plot twist. One that demands a different approach.

And here’s where it gets tricky: the real solutions are often the ones no one wants to hear. They’re not flashy or quick. They require change – sometimes uncomfortable change – and that can be hard when you’re already tired, overwhelmed, and carrying the mental load for everyone around you.

So I’m saying the quiet truths out loud. The things I sometimes whisper to clients. The things I wish weren’t true – but absolutely are.

1. You can’t just eat less and move more to lose weight in menopause

Remember when cutting back a bit and hitting the gym a few times a week actually made a difference? Yeah, midlife changed the rules.

Your hormones (especially oestrogen, insulin, and cortisol) now play a huge role in how your body stores fat, uses energy, and responds to stress. That old “calories in vs calories out” model is no longer your best friend – in fact, it might be making things worse.

This isn’t about willpower. It’s about biology.

2. HRT might help – but it won’t fix everything (and it's not that helpful for menopause weight loss)

I take it. I believe in it. It can be life-changing but it's very personal thing. Some women don't want to take it and some women cannot take it (and, believe it or not, there are still some women who want to take it but are being denied it for no logical reason by their doctor - these women exist) . Whether you do or don't take it, let’s not pretend it’s magic.

If you’re still running on stress, fuelling yourself with caffeine, sugar and toast, crashing mid-afternoon, and pouring wine to unwind – HRT is only doing part of the job. It's not a hall pass to ignore the rest of your health. My personal and professional view is that HRT can help with mood and brain fog - plus a whole host of other things you cannot see (like reducing risks of cardiovascular disease, Alzheimers and osteoporosis). Menopause weight loss? Not so much.

HRT can help – but it won’t undo a lifestyle that’s hurting you.

3. Alcohol is wrecking your menopause symptoms (and keeping you stuck with your weight)

This is the one I wish I could shout from the rooftops. But let’s be honest – it’s the one most gals like you really don’t want to hear.

Alcohol disrupts blood sugar, sleep, mood, liver function, and hormone balance. It’s linked to increased belly fat, brain fog, hot flushes, anxiety, and poor sleep – basically a greatest hits list of menopause symptoms. It feels like it's helping you unwind after the day and, while you've probably already noticed the hangovers are worse if you go overboard, even “just one glass” can make a difference, and not in the way you hope. It's not only a thing for midlife women but it hits worse now. Alcohol, in spite the humungous marketing budgets convincing everyone it's the antidote to life, will help you sparkle more, have more fun, be more fun, and throw better parties, is secretly sabotaging your wellbeing.

Wine might feel like self-care – but it’s costing you more than you realise.

4. You need to eat differently than the rest of your family

You love your people. You’re the one feeding them. But what they eat? Probably isn’t serving you. Your hormonal needs are different. Your metabolism is different. And your goals are different. Trying to eat the same as your teenager or carb-loving partner will keep you stuck. This can feel like a huge pain in the arse and the very last thing you need to navigate at the end of a long day. There is always something you can do, and this is something I help my private clients naviage.

Some basic ideas including serving courgetti for yourself with a Bolognese (or else 'thinning' your own pasta by weaving these spiralised veggies through it, reducing any blood sugar spike). Or, instead of making chicken pasta bake, make pasta bake with the sauce, then griddle the chicken breast portions and serve the side with (for you at the very least) a serving of veggies - this way you are having more protein, you can go easy on the starchy part and fill up on veggies. Neither involve cooking multiple dishes like a short order chef.

Their plate isn’t your plan.

5. You need protein at every meal

Yes, even breakfast. Yes, even if you’re not “a big eater in the morning.”

Why it matters: Protein helps stabilise blood sugar, support muscle mass, regulate mood, and keep you feeling full – which means fewer cravings, crashes, and emotional snack attacks. Most women in midlife aren’t getting enough, and it shows.

I know it might feel like I'm suggesting you turn into one of those people who preps 20 chicken breasts like a regular gym bunny but I'm not. It's worth thinking how you can get more into each meal - you're aiming for about 30g a meal. If all the weighing feels like a chore, think palm-size animal protein (or 3 eggs) at each meal or 1.5 x palm of veggie protein (eg tofu, lentils) - and ensure you have protein with a snack, if you have one.

No protein = no progress.

6. You need to lift heavy things

Sadly, walking alone isn’t enough (though I love a good walk too). And cardio like running, spin and HITT- although it's what women gravitate to when they want to lose weight over 40 because they burn calories are not the most important kind of exercise at this stge of your existence.

From your 40s onwards, you naturally lose muscle and bone. Resistance training is one of the only ways to reverse that. It supports your metabolism, hormone balance, and strength – and helps prevent midlife weight gain and long-term frailty.

Muscle is metabolic gold.

7. You need to go to bed earlier

I get it – the evening is finally your time to breathe after the work, cooking for the family and whatever else is on your plate . But those late nights come at a cost to you in menopause - not just your weight but pretty much every symptom you can think of.

This is why: Sleep is when your body resets its hormones, detoxes the brain, and repairs itself. Poor sleep means higher cortisol, more cravings, worse mood, and slower metabolism. You’re not being dramatic – you’re being human.

Sleep is the hormone reset button – and you’re pressing snooze.

8. You have to do more than just one or two things

This is the hardest one. It’s tempting to just tweak your breakfast, or cut back on snacks, or do Dry January and expect big results. But it’s not enough and this might be the single worst piece of news for you. I get it, you thought menopause weight loss should be a simple formula like 'eat less, move more'. Just focus on two things and get good and these two things and eventually the magic would happen.

I feel like I should apologise on behalf of your biology. Menopause is a multi-system shift. That means you need a joined-up, whole-body strategy – not just one or two wellness hacks. And while that might feel overwhelming at first, the results are so worth it.

There’s no magic fix – but there is a strategy.

So… what now?

These truths might feel confronting.You might be thinking, “But I’m already so busy.”I know. You are. And that’s why this isn’t about doing everything perfectly, but about understanding what actually moves the needle – so you can stop wasting energy on stuff that doesn’t work.

This is why I wrote Everything They Told You About Losing Weight in Menopause Is Wrong – it’s your honest, science-backed, zero-BS manual for feeling like yourself again.

And if you want the personalised plan – someone to help you figure out what your version of these truths looks like – my Midlife Method programme is where we do the real work, together.

You don’t have to do this alone. But you do deserve to know the truth – even if it’s not what you hoped to hear.