Does Menopause Affect My Weight?

Hormonal changes can make losing weight tough (or seemingly impossible) — but there’s hope. Keep reading to discover how menopause affects your weight and what you can do to reach your goals.

Menopause takes a significant toll on your metabolism, hormones, and body composition — all of which can make shedding pounds feel more challenging and stall your usual weight loss methods.

The good news? You’re not alone. As you read this, over 75 million women are currently in menopause, perimenopause, or post-menopause, and 2 million join them every year.

Understanding these changes helps you adjust your approach to weight and achieve your goals despite your changing hormones.

In this blog, Meridith Womick, MD, and our team of doctors and health coaches at the Metabolic Medical Center cover everything you need to know about menopause and its impact on weight loss.

Menopause and you

During menopause, your body goes through hormonal shifts that can affect your weight in several ways.

The primary culprit is your hormones. Estrogen plays a key role in regulating body fat. As estrogen levels drop, your body stores more fat, especially in the abdomen.

The next domino to fall is your metabolism. The aging process and the gradual decline in estrogen levels slow your metabolism, resulting in fewer burned calories.

Adding insult to injury, decreased muscle mass, sleep disturbance (like night sweats), and mood changes all contribute to steady weight gain and difficulty shedding extra pounds.

Losing weight during menopause: A fool’s errand?

There’s no reason why you can’t lose weight during menopause. This phase of life may make it more difficult, but it’s certainly not impossible. Here’s how to get it done.

Prioritize strength training

Since muscle loss slows your metabolism, building your muscle back up can help your body burn more calories — even at rest.

Incorporate resistance exercises like weightlifting, bodyweight workouts, or yoga 2-3 times a week. Focus on major muscle groups like your legs, back, and core.

Up your protein intake

Protein helps maintain muscle mass, keeps you feeling full longer, and supports your metabolism. Your diet should include lean protein sources like chicken, fish, eggs, tofu, and Greek yogurt in your meals and snacks.

Keep an eye on your portions

With a slower metabolism, portion sizes that worked for you before may now be too large. You can help your metabolism by consuming smaller, more mindful portions. Try using smaller plates, avoiding distracted eating, and listening to your body’s hunger cues.

Manage stress

Did you know that mental health issues may be quietly making your hold on to fat? Stress hormones like cortisol can promote fat storage, especially around your midsection. Meditation, deep breathing exercises, being with loved ones, and spending time in nature can help reduce stress and improve overall well-being.

Sleep well

A lack of quality sleep can throw off your hunger hormones, making you more likely to overeat. Aim for at least 7-9 hours of sleep per night — some studies suggest that women need more sleep than the standard recommendation of 7-9 hours.

You can support restful sleep by establishing a calming bedtime routine and avoiding screens before bed.

Move often

You don’t need to run a 5k or start CrossFit — you just need to move your body. While cardio burns calories, you can lose weight through strength training, flexibility exercises, and even low-impact activities like walking.

The best thing to do is to find an activity you enjoy, whether it’s walking, dancing, hiking, or swimming, and aim for at least 150 minutes of moderate exercise per week.

Be patient with yourself

Menopause can feel like an uphill battle (and it often is), but lasting weight loss is about sustainable habits, not quick fixes. Celebrate progress over perfection, and give your body grace during this stage of life.

Talk with an expert

Our team is stacked with health and wellness coaches, medical providers, and weight loss experts. It’s safe to say we’ve seen it all, and we can help you overcome any challenge. Some of our services include:

If you’re making healthy lifestyle changes but still struggling to manage your weight, it may be time to consult with one of our providers or weight loss specialists. We can evaluate you, perform labwork, discuss medication options if necessary, and create a tailored plan that fits your body’s changing needs.

Yes, menopause can affect your weight, but it doesn’t mean you’re stuck. When you’re ready to take control of your health, call the Metabolic Medical Center location closest to you or request an appointment online. We proudly serve patients in Mount Pleasant, Charleston, Murrells Inlet, Columbia, and Bluffton, South Carolina.