Have you had the same old eating plan for years? Is it still effective? You might have realized that no matter how hard you try, your weight just keeps piling up.

Weight gain in menopause is a common problem for countless women. Around 30% of women[1] in their 50s are overweight or obese.

According to studies[2], menopause can cause drastic changes in body composition and lead to a buildup of fat around the abdomen, especially visceral fat. Further, the more extra pounds you gain, the higher your risk of acquiring metabolic diseases and heart problems.

However, it is still possible to achieve the desired weight loss after menopause. You just need a proper strategy and effective planning. We compiled some practical weight loss tips for post-menopausal women that can get the job done.

What Does Weight Gain Post Menopause Mean?

Menopause may lead to more fat accumulating around the abdomen and the internal organs. Before learning how to achieve a successful weight loss after menopause, you must understand how much extra weight you can tolerate.

The National Library of Medicine[3] reports that women typically gain around 1 pound yearly during menopausal shifts. However, about 20% of women put on 10 pounds or more during this time.

About 2 years after your final monthly period, the speed at which you gain more fat increases while the amount of muscle or lean mass in your body decreases. Generally, women put on around 5% to 8%[4] of their baseline body weight.

So, let's say you weigh 100 pounds. On average, you might gain 5 pounds in two years after your final menstrual cycle. If you currently weigh 200 pounds, your expected weight gain during this period may be around 10 pounds. Of course, real weight gain varies from person to person.

The weight gain typically starts a couple of years before menopause. It is also known as perimenopause. Carrying excess weight can have a profound impact on your quality of life and sexual function.

What Are the Menopause Weight Gain Causes?

Weight loss after menopause can be difficult because of the hormonal shift, a natural occurrence in a woman’s body. The hormones may impact how your body stores fat.

As you transition through menopause, your body tends to store a fat which is similar to how you accumulated "puppy fat" during your puberty. This results in what's called "insulin resistance," causing your body to store calories instead of burning them.

The body also starts processing the food differently. Before menopause, if you take 1,000 calories, you might burn around 700 and store approximately 300. However, you may end up storing 700 calories and burning only 300 post-menopause.

Another cause for weight gain is that women lose muscle mass at about 8% per decade[5] after reaching age 40. Since muscle is more metabolically active and burns more energy even when at rest, having less muscle means you burn fewer calories.

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What Are the Risks of Post-Menopausal Weight Gain?

60% to 70%[6] of women may experience midlife weight gain as a symptom of menopause. Changes in body composition and fat distribution during the menopausal transition can increase the odds of metabolic and cardiovascular diseases.

These risks include increased low-density lipoprotein (LDL), unstable blood pressure, and obesity. Also, women with excess visceral fat could be at risk of developing inflammation, insulin resistance, and high LDL “bad” and low HDL “good” cholesterol.

How Can I Avoid Gaining Weight During Menopause?

There is no magic pill that works for achieving the ultimate weight loss after menopause. Highly restrictive diets, like crash diets, lose their efficacy and don’t work well in the long run. It is best to eat whole foods, balanced, and nutritious meals.

Multiple studies[7] have shown that the Mediterranean diet positively affects weight control and weight loss. Since this diet involves antioxidants and anti-inflammatory foods, it provides plenty of nutritional benefits for metabolic and cardiovascular diseases. This diet can reduce the risk of metabolic conditions, heart problems, and obesity.

Why Can’t I Lose Weight After Menopause?

Many factors can make it incredibly challenging for you to achieve successful weight loss after menopause. These can include:

  • Hormonal changes: A drop in estrogen can cause abdominal fat gain.
  • Thyroid dysfunction: An underactive thyroid can slow down your metabolism and make you put on a few extra pounds.
  • Medications: Some of your medicines, such as antidepressants, corticosteroids, diabetes drugs, etc., can cause weight gain.
  • Medical conditions: Health problems, like PCOS (polycystic ovary syndrome), are known to cause weight gain and hormonal imbalance. Other underlying medical conditions, such as s sleep apnea and depression can make it harder to lose weight.

Consult with a healthcare provider if you are struggling to lose weight. They can evaluate your overall health and identify the best methods for you to stay fit.

Can I Use a Calorie Deficit to Lose Weight?

Want to know how to lose weight after menopause? The type of meals you consume is key to achieving healthy weight, explains the Journal of Obesity & Metabolic Syndrome[8]. During and after menopause, a woman's natural ability to burn calories while at rest decreases.

Many women want to lose weight fast. So, they resort to a low-calorie diet. However, this diet might make it even harder to achieve the desired results. When you severely cut calories from your diet, you can experience a loss in muscle mass[9] and a further drop in metabolic rate.

Very low-calorie diets may lead to short-term weight loss. However, because your body is not getting enough calories, it impedes your metabolism to preserve energy.

To top it all off, insufficient calorie intake and reduced muscle mass might contribute to bone loss, which may increase the risk of osteoporosis[10]. A consistent healthy lifestyle is what you need for good post-menopause weight loss.

Lifestyle Changes to Beat the Menopause Weight Gain

Shedding those extra pounds after menopause is possible. However, your tried-and-tested techniques may not be as effective now that you’re getting older. You will get more benefits if you take a complete overhaul of your daily routines.

Your supplement options can also help you stay healthy. The NUU3 Keep Calm Gummies contain powerful nutrients that can help you maintain optimum physical and emotional health. This product is packed with fast-acting, all-natural ingredients with calming effects in as little as one hour. This is an excellent option if you want to get rid of the emotional backlash of weight gain.

1. Get restful, quality sleep

Want to know how to lose weight after menopause? Have you been getting enough sleep? The hormonal fluctuations can disrupt your sleeping patterns. What you need is 7 to 8 hours of quality sleep every night.

A good night’s sleep allows the body to heal and repair, rejuvenate, boost leptin levels, and curb cortisol levels. When the hormones are stable, it will be easier for you to manage your appetite and avoid overeating.

2. Do regular physical activity

Engaging in healthy physical activities during menopause is crucial.

According to recent studies[11], you need to do moderate exercises (i.e. walking, jogging, hiking, etc) at least 2 hours and 30 minutes a week. Once you improve your stamina you can extend your workout sessions.

To achieve weight loss after menopause, however, your body might require you to exercise 4 or more hours every week. Consistency is crucial. You can include balance exercises, strength training, aerobics, etc.

3. Quit Smoking

Based on reports from the University of Queensland[12], women who were active smokers and obese or overweight had higher chances of experiencing severe hot flashes during menopause. Night sweats can interrupt your sleep and affect your energy during the day.

The NUU3 Nature's Superfuel can make an excellent ally on your fitness journey during menopause. This nutritional supplement can boost your overall health and well-being and can help you attain healthy weight loss. It promotes physical performance providing you with much-needed energy and mental clarity.

4. Limit Alcohol

Another way to achieve healthy post menopause weight loss is to cut back on alcohol. Alcoholic beverages can be another source of empty and additional calories.

Diet Changes for Weight Loss After Menopause

The food you eat is a predominant factor in how you lose weight. Developing a healthy eating habit and following the tips below can help you get on the right track.

1. Eat Less Sugar and White Flour

Does menopause make you tired? Fatigue is a common symptom of menopause. Overindulging in added sugar and processed carbs might make you feel tired rather than providing you with the expected energy boost.

After eating a chocolate bar, for example, you might experience a quick burst of energy. But this “sugar high” is typically short-lived and is soon followed by a “sugar low” and insulin release, which can leave you feeling lethargic and exhausted.

2. Eat More Protein

For beneficial post menopause weight loss results, you need good lean protein to keep you satiated longer. The best protein sources are beans, fish, turkey, chicken, and legumes.

According to a clinical trial[13], maintaining a good amount of protein can help older women retain muscle while trying to lose weight. Adequate protein intake can prevent the loss of lean mass.

3. Eat More Fruits and Vegetables

Veggies and fruits add volume to your dishes. They are packed with nutrients, vitamins, and minerals, all of which are beneficial to your weight loss after menopause.

Based on studies, the best fruits for losing weight are blueberries, pears, apples, strawberries, prunes, and avocados. Vegetables that can also help include peppers, broccoli, brussels sprouts, cauliflower, etc.

If you want to take your diet to a whole new level, try the NUU3 Apple Cider Vinegar Gummies. They are a popular option for burning stubborn fat while enjoying a healthy treat.

4. The low-carb diet

A study found that following a low-carb diet could reduce the risk of weight gain after menopause more than other diet types.

In this particular research, however, the low-carb diet restricted the intake of carbohydrates to 163g per day. The ketogenic diet, however, is far more limiting in carbs, setting the limit to below 50g per day.

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The Effect of Stress on Weight Gain in Post-Menopause

Want to learn how to lose weight after menopause? Then you need to know how stress affects your body.

When you experience a drop in estrogen, your body tends to get it from other sources like fat cells as they are capable of producing estrogen. This can cause you to have cravings for foods high in sugar and carbs.

To answer the question does menopause make you tired - yes, it can. Menopause can also affect stress levels and insulin resistance, both of which are influenced by estrogen. An increase in cortisol prompts the body to release glucose as an energy source. When the body doesn’t use this energy, it gets stored as fat.

Plus, when you are stressed all the time, you are more likely to turn to “comfort foods” which can fall into stress eating. This will urge you to crave food even if you’re not hungry. As a result, it will be difficult to achieve proper post menopause weight loss results.


What is the average weight gain after menopause?

Women in their 50s or 60s often gain around 1.5 pounds every year. But, this can vary from person to person.

How do I reset my hormones to lose weight?

Eat a hormone-balancing diet. Opt for whole foods, and nutritious meals high in fiber and protein. Regular physical activity can also help.

How can I speed up my metabolism during menopause?

Want to know how to lose weight after menopause? Try to use a mix of moderate and vigorous exercises. For example, you can go walking, swimming, jogging, strength training, etc.

Does menopause weight gain go away?

Yes, the extra weight can go away. But, you need to adhere to consistent lifestyle changes to ensure that you achieve your weight loss goals.


Weight gain after menopause is usually a byproduct of old age. As you grow older, your body may not work as well as it used to. Aging is a factor that could lead you to various health issues such as reduced metabolism, muscle loss, and hormonal fluctuations.

Aging also means that you may be prone to other health problems which can make weight loss even harder to achieve. But, with lifestyle changes, a balanced diet, and a regular intake of health supplements, you can lessen the impacts of menopausal weight gain, and enjoy life while aging gracefully.


1] https://www.webmd.com/menopause/menopause-weight-gain-and-exercise-tips
2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8569454/
3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8373626/
4] https://www.liverpoolwomens.nhs.uk/media/3538/menopause-and-weight-gain-patient-information-leaflet.pdf
5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9258798/
6] https://pubmed.ncbi.nlm.nih.gov/32329636/
7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/
8] https://www.cambridge.org/core/journals/journal-of-nutritional-science/article/lower-resting-and-total-energy-expenditure-in-postmenopausal-compared-with-premenopausal-women-matched-for-abdominal-obesity/AE8AD0A864F72A9B5D34D482A714E6CA
9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4274553/
10] https://public-health.uq.edu.au/article/2019/11/women-encouraged-maintain-weight-and-quit-smoking-reduce-menopausal-symptoms
11] https://pubmed.ncbi.nlm.nih.gov/18810296/
12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399879/
13] https://www.medicalnewstoday.com/articles/keto-and-menopause

Amna Eltawil

Amna Eltawil

Amna Eltawil is an Egyptian journalist who grew up on the coast of the Mediterranean in Alexandria, Egypt, before moving to Cairo and getting her bachelor's in journalism. From there, she went on to cover new stories and entertainment news for several local and international platforms. Amna enjoys visiting cities on the Mediterranean reminiscent of her childhood city Alexandria, like Barcelona, and she can never have enough of Paris, where she simply likes to walk the streets of the city and enjoy a simple Parisian crepe or have a chill picnic.

Written by Amna Eltawil

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