How to lose weight after menopause: Nutrition, exercise, and mindset

If you’ve noticed the number on the scale creeping up during or after menopause despite eating the same, moving the same, and doing your best to stay healthy, you’re not imagining it. Losing weight after menopause often feels like playing a game where the rules changed overnight and no one bothered to tell you.

Thanks to hormonal shifts, a naturally slowing metabolism, and changes in muscle mass, many women find that their usual routines no longer cut it [1]. And when those extra kilos settle around the belly, it’s not just frustrating — it can increase the risk of chronic diseases like heart conditions and type 2 diabetes [2].

The good news? With the right combination of nutrition, exercise, and mindset, it is possible to lose weight, maintain a healthy weight long-term, and feel strong and confident in this new chapter.

What causes weight gain during menopause?

There’s no one-size-fits-all answer, but several biological and lifestyle factors make it easier to gain weight (and harder to lose it) during the menopause transition. From shifting hormone levels to changes in body composition, and even the side effects of certain medications, the odds can feel a little stacked. But understanding why this happens is the first step toward finding your footing.

Let’s examine the most common causes of weight gain during menopause.

Changes in body composition and fat distribution

As oestrogen levels decline, the body tends to store more fat — especially around the abdomen. This isn’t just about aesthetics; increased belly fat, particularly visceral fat, is linked to higher risks of cardiovascular disease, insulin resistance, and chronic inflammation [3].

You may also notice:

• A decrease in lean muscle mass
• An increase in total body fat
• A redistribution of fat from the hips and thighs to the midsection

This shift in body composition can make it feel like you’re gaining weight faster, even if the number on the scale hasn’t dramatically changed.

A slower metabolism

A natural part of ageing, metabolism slows as we get older, and especially after menopause [1]. That means the body burns fewer calories at rest, making it easier to gain weight even if your eating and activity habits haven’t changed.

Some key reasons include:

• Muscle mass decline: Muscle burns more energy than fat, so losing it slows your calorie burn.
• Lower oestrogen: This hormone plays a role in regulating body weight and appetite.
• Less physical activity: Daily movement tends to decrease with age, compounding the metabolic slowdown.

While you can’t turn back the biological clock, adjusting your calorie intake and adding strength training exercises can help maintain muscle and keep your metabolism humming.

Hormonal shifts and their impact on weight

The hormonal rollercoaster of menopause affects more than your mood and sleep — it can significantly influence your ability to maintain a healthy weight. Oestrogen, in particular, plays a big role in body fat regulation and appetite signals. As levels drop, the body may store more fat and experience more frequent hunger cues [4].

This drop in oestrogen also affects insulin sensitivity, which can lead to higher blood sugar levels, more frequent cravings, and (you guessed it) weight gain [5]. On top of that, night sweats, hot flashes, and sleep disruptions don’t exactly help with weight loss efforts.

Medications and other contributing factors

It’s not just biology working against you. Certain medications commonly prescribed during or after menopause (or even specifically to treat your menopause symptoms) can also cause weight gain, including [6]:

• Selective serotonin reuptake inhibitors (SSRIs) for anxiety or depression
• Menopausal hormone therapy in some forms or doses
• Medications for high blood pressure or cholesterol
• Corticosteroids or treatments for autoimmune conditions

Add to that the impact of stress, poor sleep, and a naturally more sedentary lifestyle, and it’s easy to see how weight can creep on over time. Understanding these external contributors can empower you to have proactive conversations with your healthcare provider.

Why belly fat after menopause can be risky

Menopause can feel like a seismic shift — not just emotionally, but physically too. One of the most frustrating changes? The increased upper belly fat that seems to appear out of nowhere and clings on for dear life. This is more than a cosmetic nuisance.

Abdominal fat (or hormonal belly), especially the deeper kind known as visceral fat, wraps around internal organs and is more metabolically active than other fat stores [4]. That means it’s more likely to interfere with insulin sensitivity, cholesterol levels, and blood pressure.

Increased visceral fat after the menopause transition has been linked to a higher risk of chronic diseases, including heart disease, type 2 diabetes, and kidney disease [2]. So while your favourite jeans might no longer fit the way they used to, it’s the impact on your overall health that truly warrants attention.

Understanding why this happens — and what you can do about it — is key to tackling menopause weight gain from a place of empowerment, not frustration.

Does menopause belly ever go away?

Short answer: yes — but not without effort.

Menopause belly isn’t a life sentence, though it might take a little more strategy (and a little more patience) to shift. This isn’t about chasing your twenty-something abs, but about reclaiming a healthy weight that supports long-term vitality.

A combination of balanced eating, regular exercise, and lifestyle changes tailored to your body’s new normal can absolutely make a difference [7]. And remember, progress isn’t just measured by the scales — it’s how you feel in your skin, your energy levels, and your health risks going forward.

How to lose weight after menopause

If your weight loss efforts feel like they’re working against a stubborn hormonal tide, you’re not imagining it. The menopausal transition brings about real shifts in estrogen levels, metabolism, and even body composition. But with the right plan, losing weight after menopause is more than possible — it’s sustainable.

Start with realistic goals. Your body has been through a lot, and it continues to show up for you every day. Focus on losing belly fat and building or maintaining muscle mass rather than just chasing a lower number on the scales. Targeted diet and exercise changes, combined with strategies to support mental health, sleep, and stress, all play a role in helping menopausal women achieve long-term success.

Focus on balanced eating and a healthy diet

Healthy eating habits are your most powerful ally when it comes to weight loss during and after menopause [2].  Instead of slashing calories and surviving on sad salads, aim for nutrient-dense foods that support your hormones, metabolism, and digestive health.

Here’s a cheat sheet for what to put on your plate:

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Aim for balanced meals with protein, healthy fat, and fibre to keep you full and prevent blood sugar spikes that lead to cravings and crashes. Avoid ultra-processed foods, sugary drinks, and refined carbohydrates (or empty calories) where you can — they tend to cause weight gain and offer little nutritional value.

Increase physical activity that works for your body

You don’t need to start training for a triathlon, but regular exercise is essential for managing menopause weight gain, preserving muscle mass, and improving mental health. A combination of aerobic exercise, strength training, and flexibility work helps support body composition, heart health, and energy levels.

Here are some exercises to try:

• Brisk walking (aim for 30+ minutes most days)
• Resistance training (weights, resistance bands, or bodyweight)
• Pilates or yoga (to support flexibility and stress reduction)
• Swimming (great for joints and overall conditioning)
• Dancing (fun, social, and cardio-friendly)

Start where you are and build up. The goal isn’t perfection, it’s consistency.

Make lifestyle changes that support sustainable weight loss

If you’re eating well and exercising, but still struggling to lose body weight, the missing piece might be lifestyle-related. Stress levels, sleep quality, and mental health all influence hormone balance and fat storage, particularly around the belly.

• Prioritise sleep: Aim for seven to nine hours a night to support metabolism and reduce late-night cravings.
• Manage stress: Meditation, deep breathing, or even walking in nature can reduce cortisol, which contributes to abdominal fat.
• Mindful eating: Slow down, pay attention to hunger and fullness cues, and minimise distracted eating (yes, even while scrolling TikTok).

When to speak to a doctor or specialist

While lifestyle changes can be powerful, sometimes additional support is needed. If you're struggling to lose weight, dealing with ongoing menopausal symptoms, or concerned about hormonal imbalances, it may be time to consult your GP or a menopause specialist [2].

Medical providers can assess your risk factors, review any medications that might cause weight gain, and discuss evidence-based options such as menopausal hormone therapy or personalised weight care programs. You don’t have to figure it out alone, and you certainly don’t need to suffer in silence.

Managing menopause and weight gain long-term

While losing weight after menopause might feel like an uphill battle, you don’t have to go it alone — and you certainly don’t have to rely on quick fixes or one-size-fits-all advice. At Juniper, we understand that menopause weight gain is driven by complex biological changes, not personal failings.

That’s why our Weight Reset Program is designed by Australian doctors to support long-term weight management through medical care, lifestyle coaching, and sustainable strategies tailored to your body’s needs. With Juniper, you’ll get the tools, science, and support to take back control of your health — and feel strong, confident, and empowered every step of the way.

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