To say everything changes in menopause is like saying it’s a bit nippy in the Arctic. Your body, your hormones, your metabolism—they’ve all rewritten the rulebook, but no one thought to hand you the new one. And when it comes to weight loss? The strategies that worked in your 30s now seem about as effective as shouting at the scales.
You’re eating less. Moving more. Saying no to the biscuits. And yet… the scales aren’t budging. In fact, they might even be going up. What fresh hell is this?
If you’ve hit midlife and suddenly find yourself gaining weight in places you didn’t even know could store fat (hello, back rolls), you’re not imagining it. Your body has changed. But here’s the kicker—no one told you the old weight loss rules no longer apply.
The real reason menopause weight loss is so hard
For years, you’ve been sold the idea that weight loss is just about eating less and moving more. And sure, that worked before. But now? Your metabolism has changed. And so has your body’s response to food, exercise, and stress. Here’s why:
1. Your blood sugar is all over the place
Oestrogen used to be your secret metabolic weapon—helping your body handle carbs like a pro. But now? It’s like your metabolism got stuck in first gear. Declining oestrogen means you’re more prone to insulin resistance, which is a fancy way of saying your body can’t process carbs as well as it used to. The result? More fat storage, especially around your middle.
What this means for you: The morning croissant and coffee that once powered you through the day? Now they’re just a one-way ticket to an energy crash and increased belly fat. Blood sugar balance is everything now.
2. Your muscle mass is declining
Muscle is your metabolic engine—it burns calories even when you’re doing nothing. But after 40, you start losing it at a rate of about 1% per year. Less muscle = a slower metabolism. And if you’re still doing the same old cardio-heavy workouts (hello, endless spin classes) without any strength training, you’re making it worse.
What this means for you: Endless treadmill sessions won’t fix this. If you’re not strength training, you’re actively losing the ability to burn fat efficiently.
3. Stress is secretly sabotaging your midlife weight loss attempts
Ever noticed that the more stressed you are, the harder it is to lose weight? That’s because cortisol, your stress hormone, encourages fat storage—especially around your belly. And midlife? It’s stress central. Work, ageing parents, teenage kids—it’s like a full-time job just keeping your head above water. Your metabolism feels that stress and reacts accordingly.
What this means for you: Chronic stress = stubborn weight. Managing stress isn’t just about feeling better—it’s about burning better.
So what actually works when you want to lose weight over 40? (Hint: It’s not another diet)
The good news? You can lose weight in menopause. You just need a new rulebook.I appreciate I am biased BUT I am a specialist menopause nutritionist wtih 10 years in practice - I think you'll find all the answers you need beyond what's in this blog article in my book Everything They Told You About Menopause Weight Loss Is Wrong (https://amzn.to/3R1F9fT) but let's get back to the matter at hand...
1. Eat for your hormones (not just your waistline)
The best way to eat now? A Mediterranean-style diet—but not the kind you find at your local Italian restaurant (sorry, pizza and pasta). Think lean protein, loads of veg, healthy fats, nuts, seeds, and fibre-rich carbs that don’t spike your blood sugar.
Protein is now non-negotiable. It keeps you full and helps prevent muscle loss.
Healthy fats are your friend. Avocados, nuts, olive oil—these help keep hormones balanced.
Fibre slows sugar spikes. More veg, more legumes, more whole grains.
Want a few metabolism-friendly superfoods? Sure. Green tea, dark chocolate, and protein-rich foods all help. But they’re not a magic fix—what matters is getting the whole strategy right.
2. Strength train like your metabolism depends on it (because it does)
Cardio isn’t king anymore. Strength training (lifting weights, resistance bands, bodyweight exercises) is what tells your body, “Hey, we still need this muscle—don’t burn it for energy!” Add in some mobility work (like yoga or Pilates) to keep everything moving well.
Three strength sessions per week = metabolic gold. Your body needs the signal to maintain (and build) muscle.
Bendy work matters too. Yoga and Pilates help with flexibility, stress, and recovery.
More daily movement = better fat burn. Walk more. Stand more. Move often.
3. Get serious about sleep
If you’re not sleeping, your metabolism is suffering. Sleep regulates ghrelin and leptin, the hormones that control hunger. Too little sleep? You’re hungrier, crave sugar, and your body stores more fat. Midlife sleep can be tricky—hot flushes, stress, night waking—but fixing it has to be a priority.
No screens before bed. Blue light messes with melatonin.
Keep your room cool. A hot bedroom = restless sleep.
Stick to a routine. Your body thrives on consistency.
4. Have a stress action plan
Stress isn’t just ‘part of life’—it’s a metabolic disaster. Whether it’s breathwork, walking, journaling, or just not saying yes to everything (revolutionary), managing stress is now non-negotiable.
Daily breathwork = lower cortisol. Just 5 minutes can help.
Walking outdoors = bonus benefits. Nature lowers stress hormones.
Boundaries matter. Saying no is self-care.
So, what next?
You don’t need another fad diet. You need a real strategy—one that actually works with your midlife metabolism, not against it.
And that’s exactly what my book, Everything They Told You About Menopause Weight Loss Is Wrong, gives you—a step-by-step plan to fix your metabolism so you can finally see real results.
Want to stop guessing and start losing weight in a way that actually works? Grab your copy here.
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