How to Lose Weight During Menopause—A Doctor Reveals What Works

Yahoo

07-02-2025

The bad news/good news of menopause weight gain: It's a real thing, but it can be reversed or avoided with the right strategies. One main culprit for menopause-related weight gain is estrogen, says Robin Noble, MD, FACOG, a Yale-educated ob-gyn and the Chief Medical Advisor of Let's Talk Menopause.
'Estrogen plays a critical role in counteracting fat mass accumulation caused by [the stress hormone] cortisol and insulin,' she explains. 'As estrogen levels decline during menopause, central fat mass tends to increase.' The result: Weight seems to come on more easily, shows up around the midsection and is harder to shed than before.
But while menopause—officially diagnosed after 12 consecutive months without a menstrual cycle—plays a role in gaining weight, this natural part of the aging process is rarely the sole reason for it. 'It's important to note that ongoing weight gain of approximately 1.5 lbs per year typically occurs in the 10 years before and after the menopause transition. This pattern is more closely tied to chronological aging than menopause itself,' Dr. Noble says.
We tend to lose muscle mass with age, which can cause metabolism to slow and trigger an increase in belly fat or excess weight around the hips and thighs. We also become less physically active over the years, which makes warding off weight gain tricky.
There's nothing inherently wrong with carrying a few extra pounds, especially if your doctor hasn't flagged any concerns. But Dr. Noble says that in some people, menopause weight gain can increase the risk of chronic conditions such as type 2 diabetes, hypertension, heart disease or high blood pressure. If you're interested in how to lose weight during menopause, or want to prevent menopause weight gain before it even starts, there strategies can help.
Increasing your physical activity level is a must for everybody, but if your goal is to lose weight or prevent weight gain during menopause, incorporating strength training and high-intensity interval training (HIIT) is key. Both have been shown to aid with muscle growth post-menopause, and more muscle mass can increase metabolism—but if you're short on time, prioritize HIIT, a type of cardio that involves alternating quick periods of all-out effort with rest intervals. Dr. Noble recommends two to three strength training sessions weekly and at least 150 minutes of aerobic exercise—about 22 minutes per day.
A 2019 study in the journal Medicine & Science in Sports & Exercise found that doing three, 30-minute HIIT workouts per week over an eight-week period helped menopausal women increase their muscle mass. While the study involved indoor cycling, HIIT can also be done on a treadmill, rower or with bodyweight exercises.
Not sure where to get started? Check out a 20-minute HIIT workout for menopause belly fat here.
Rather than stressing about counting calories—which can be at best ineffective and at worst creates anxiety around eating—focus on adding filling, nourishing nutrients to your diet. Dr. Noble recommends moving toward eating habits that follow a 'green Mediterranean diet,' which emphasizes whole grains, legumes, fruits, vegetables and healthy fats and prioritizes fish and plant-based protein sources over red meat.
Lean protein- and fiber-rich foods like beans and tofu and healthy sources of plant fats such as nuts and avocado should replace foods high in saturated fats, animal fats and refined sugars, as well as ultra-processed foods.
If probiotic-rich yogurt or kefir (a fermented yogurt drink) isn't already part of your diet, it may be worth adding it in. A 2023 study in the Journal of Nutrition found that people who ate the most yogurt tended to gain the least weight during menopause.
Eating at least two servings of yogurt a week reduced the risk of obesity by 31 percent. The study authors theorize that both calcium and probiotics may play a role in helping mitigate menopause weight gain. Interested in giving kefir a try? Consider Lifeway Probiotic Smoothie + Collagen Kefir Drink, which contains collagen for an added metabolism boost.
Hot flashes and the hormone changes that cause them can disrupt sleep during perimenopause and menopause. And poor quality sleep contributes to weight gain by reducing the body's ability to use fat for fuel throughout the day, according to research presented at ENDO 2021. Check out our tips for getting sound sleep here.
Some medications can help reduce menopause weight gain or help you maintain a healthy weight. For instance, hormone-replacement therapy (HRT) may have benefits. 'However, it's not a cure-all and should be a personalized decision made with your healthcare provider,' Dr. Noble says. 'Avoid unregulated compounded hormone products sold via subscription programs—they are neither safer nor more effective.'
Some people may also meet the criteria for GLP-1 medications such as Wegovy. 'Emerging data shows that hormone therapy may enhance weight loss when combined with GLP-1 medications,' Dr. Noble says. She suggests speaking with an obesity medicine specialist before trying these medications to make sure they're the right fit for you.
Too often, weight can become a point of negativity for people. But fixating on the numbers on a scale can hamper your mental health in the long-run. 'Be patient and kind to yourself. Focus on making small, sustainable changes,' Dr. Noble says. 'Remember, this is a long-term journey, not just about the menopausal transition.' Adopt lifestyle habits that support your mind, body and spirit and good health is sure to follow.
More ways to manage menopause:
Frozen Shoulder During Menopause? Treat Pain and Stiffness With These Easy Remedies
Expert-Approved Solutions for Bad Breath During Menopause: What You Can Do Today to Feel Fresh
Does Menopause Make You Tired? Simple Tips for Better Sleep and More EnergyThis content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.