What Is The Best Way To Lose Weight During Menopause?

By Lily •  Updated: 06/24/21 •  8 min read

Menopause is a natural part of aging during which the body’s hormones fluctuate. Unfortunately, many women struggle with extra weight during menopause.

While it may seem like you have tried everything to lose weight, there are some simple changes you can make that will help your body stay healthy and happy as you go through this life change.  

What is the best way to lose weight during menopause? In this blog post, we’ll discuss how menopause affects your metabolism and what you need to do to start shedding pounds!  

What Is The Best Way To Lose Weight During Menopause

What Causes Weight Gain During Menopause?

As a woman ages, several things about her body begin to change. Estrogen levels drop, and muscle tissue is gradually lost. Both of these factors influence your energy levels. Your diet may start to change as well.

Hormone changes within the body can lead to one of the most common causes of weight gain during menopause. If you didn’t have a regular exercise schedule before menopause, it will be difficult to establish one once menopause hits.

Stress is also a factor in menopause-related weight gain. During menopause, most excess weight tends to be deposited around the abdomen. 

This type of weight is sometimes associated with stress and can be the most difficult to lose, especially during menopause.

Is It Possible to Lose Weight During Menopause?

Contrary to what many people believe, you can lose weight during menopause. However, what might have worked for you in the past will most likely not work for you now. You have to find a new way to perform an old trick.

If you eat as a way of comforting yourself, this is going to pose a problem. Because of the changes in your hormone levels, your body chemistry is constantly changing, trying to maintain a new normal. This can wreak havoc on your energy levels and how you feel mentally and emotionally.

Managing Your Weight During Menopause

Managing your weight during menopause means dealing with fluctuations in the numbers on the scale. 

You may find that you have lost a few pounds only gain it back, plus a few extras for good measure!

Creating a list of dedicated steps will help you establish a daily routine conducive to managing your weight.

Some of these things may not seem weight-related, but they all go together to improve your mental and physical well-being.

What Is the Best Diet for Menopause?

No two people are the same. Losing weight during menopause does not follow a cookie-cutter routine when it comes to diet or exercise. 

Learn about your body. A plant-based diet is the best option for foods that give you energy and which ones tend to make you sluggish.

A plant-based diet is the best option for those who want to establish long-term, healthy eating habits. 

Smaller portion sizes with adequate amounts of protein thrown in for good measure will also be needed to maintain muscle mass and prevent gradual loss.

Keeping your diet simple is the best way to manage your weight gain during menopause. Eat food in the right combinations to promote balance in the body.

If you like to enjoy your foods to the fullest, try the rainbow method of dieting. This involves eating fresh fruits and vegetables that are colorful. Foods rich in color are also known to be rich in vitamins and minerals as well.

Don’t forget to increase your fiber! Fiber actually attracts fat cells and attaches to them. This helps in flushing them out of the body and helps to manage your cholesterol levels as well. More fiber also helps the digestive tract to function as efficiently as possible.

When it comes to the many different diets you see being promoted by celebrities are paid endorsements. They may not provide you with the same benefits that others receive. It is up to you to find the proper “diet” for you. Create your own if you have to!

Are There Natural Remedies for Weight Gain During Menopause?

Some herbal supplements containing wild yam, black cohosh, and red clover are believed to help balance out your fluctuating hormones. They may lessen the severity of your symptoms and help you regain control over your weight.

However, there have not been enough studies to prove these claims. It’s up to you if you want to give them a try. 

(I recommend that you at least take a good-quality multivitamin. I personally use a brand called Ritual. It’s plant-based, non-GMO, and has no synthetic fillers. Try their Essential for woman 50+)

Women experiencing menopause also commonly request a deep tissue massage (Swedish massage) or an aromatherapy massage to relieve their symptoms. Now, who can say no to that!

Finally, remember to go outside for fresh air. Go for a hike. Visit the lake and go swimming with your family. Take a few minutes to practice yoga outside in the backyard. Enjoy the small pleasures life has to offer! 

Why Is It More Difficult to Exercise During Menopause?

With the hormone changes during menopause, it can be challenging to find the motivation to lose weight. If this is the case, then find ways to trick yourself into becoming more active. It’s easy to do if you think about it and can actually be fun if you are creative and look for new opportunities.

Going shopping? Choose a parking spot at the far end of the parking lot. Only driving a few blocks? Park the car and walk. The exercise will actually seem more like a necessity than a chore.

One of the best ways to exercise is to dance. When you get ready to clean the house, turn up the music and put your dancing shoes on. Reach for that top shelf and vacuum the top of the curtains. Before you know it, your house will be clean, and you will have put in a decent workout.

Try out Zumba or golf. Pick your favorite activity, something you will enjoy so it doesn’t feel like an exercise, and get moving!

Does the Weight You Gain During Menopause Last?

It doesn’t have to, but the weight you gain during menopause can last a long time unless you take the ncessary steps to correct the situation. 

Making healthy lifestyle changes before you enter perimenopause will make it easier. You can still make healthy changes during menopause, but you may have to work a little harder to keep the pounds from becoming a problem. 

Diet and exercise should be top priorities at all times. Managing your diet and exercise routines will make it easier to manage your weight gain during menopause.

As you begin to look at areas of your health that need improvement, take an inventory of what is good and what isn’t. Look at your strengths and weaknesses to get an accurate picture of your physical health and emotional well-being.

The Best Ways to Manage Your Weight Before and After Menopause

Before and after menopause, your hormone levels are pretty constant. It’s the roller coaster ride during menopause that gives many of us problems. Establishing healthy habits early is the best way to prevent weight gain during menopause.

After menopause, you will need to continue to find your balance. Your estrogen levels will continue to drop as you age. This means finding ways to keep them where they need to be to maintain a healthy weight for the rest of your life. Click the link for more information on how to lose weight after 50.

Understanding how your body changes through the various stages of menopause will help you maintain a healthy weight no matter how old you are. Be flexible and remember to try new things. It may give you the incentive you need to maintain control of your weight.


Menopause is an intense time of life for many women. It can be difficult to lose weight during this period, but it is not impossible!

So, what is the best way to lose weight during menopause? Start out by eating a healthy plant-based diet. This will ensure that your body has all the nutrients while also keeping you feeling full. 

Alongside these dietary changes, consider adding in an activity such as walking or participating in some type of fitness class for at least 30 minutes each day. By exercising regularly, you’ll feel more energized.

What are some ways that you have found success in losing weight during this tough life stage?


Hi, I'm Lily! Like you, I have struggled with my weight. It was not an easy journey but I was able to lose 40 pounds and have kept it off for 14 years. My goal is to share with you all the research, tips, and tricks that I have learned over the years to help you lose weight also.

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