The Menopause

How to maintain a healthy weight during menopause

Struggling with weight gain during the menopause? While this transition doesn’t directly cause weight gain, it can be a contributing factor.

Changing hormone levels during perimenopause and the menopause may change the way we store fat and we may be more likely to store fat around the stomach rather than on our hips. This can come with its own set of risks for our health, such as heart disease and diabetes. Plus, we naturally lose muscle mass as we age.

Stressful jobs and growing family demands can often mean we don’t make our health a priority at this time, also leading to weight gain.

So, what can we do about it? We share some advice for maintaining a healthy weight or weight loss during the menopause.

How to maintain a healthy weight during menopause

Get moving

Exercise is a great way to maintain a healthy weight, and you don’t have to spend hours in the gym.

A quick 20-minute HIIT (high intensity interval training) can help to burn fat, according to lots of experts.

Weight training and walking can all help to burn fat during perimenopause and menopause too while maintaining muscle mass.

Sneaking in extra movement during the day, whether that’s taking the stairs two at a time or doing squats while the kettle boils, can all help to increase your calorie burn through the day.

Eat smart

Starting the day with a high protein breakfast can positively impact your metabolism for the whole day.

Eggs with grilled vegetables over sugary cereal, toast and juice will help to keep you fuller for longer and less likely to graze between mealtimes.

While low-fat foods were seen as healthier as they are lower in calories, the tide is now turning. These foods tend to be higher in sugar to make them taste better compared to their full fat counterparts. Full fat will also keep hunger pangs at bay.

Prioritise protein and healthy fats at mealtimes. If you need a snack, opt for healthy fats, such as a small handful of seeds or nuts, a few olives or a boiled egg.


Sleep is one of the best tools for healthy weight management. Whether you need seven hours or nine, getting enough quality sleep every night is so beneficial.

Sleep directly impacts our food choices the next day. If you’re feeling tired, you are often more likely to opt for high-sugar foods to keep you going. And, in excess, these can contribute to weight gain.

The link between sleep quality, hunger, and metabolic health has been highlighted by many recent scientific studies.

That said, hormone fluctuations during menopause can make sleep tricky. Read our guide to creating the best sleep environment here.


Walking outsideStress has many negative outcomes for our health, so it’s important to keep it to a minimum (which is often easier said than done).

Prolonged stress, and therefore elevated cortisol levels, can also lead to extra weight around the middle.

Finding time for self-care, whether that’s taking up a new hobby or some weekly pampering, can help with stress-busting, as well as taking a deeper look at what’s causing the stress.

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