Evidence shows that eating healthily and exercising regularly can help to manage menopause symptoms, sustain lean muscle, maintain our metabolism, prevent menopause weight gain and support weight loss at this time in life. <\/p>\n\n\n\n
When you join Slimming World, you get all the tools and support you need to follow a healthy, balanced diet through our flexible eating plan, Food Optimising \u2013 and to gradually increase your levels of activity, too. We\u2019ll help you to lose weight and maintain that weight loss long-term for ongoing health benefits. <\/p>\n\n\n
![\"Feel](\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2025\/01\/Group-Feel-Real-Good-Food-Small-CTA.jpg\")
<\/a><\/figure><\/div>\n\n\nHow to lose menopause weight<\/strong> <\/h2>\n\n\n\nIf you\u2019re worried about menopause weight loss being more difficult, rest assured that the Slimming World Food Optimising plan is an effective, simple-to-follow way to lose weight \u2013 and it works for all life stages. In our survey of 2,472 members who were either going through the perimenopause or who had already experienced the menopause, 79% said they’d successfully lost weight by following our plan.<\/p>\n\n\n\n
Read more about our menopause research here<\/a><\/strong><\/p>\n\n\n\nDo we recommend a menopause diet plan?<\/strong> <\/h2>\n\n\n\nA healthy, balanced diet is important at every stage of life, and our flexible Food Optimising plan<\/a> makes it easy to get the nutrients you need while still enjoying the foods you love. There are some foods that can be especially helpful in supporting your health and managing your symptoms during menopause, and they\u2019re all very much a part of our plan. They include: <\/p>\n\n\n\n\n- calcium-rich foods, such as milk and yogurt, to future-proof your bones <\/li>\n\n\n\n
- oily fish and small amounts of other foods containing healthy fats (such as nuts, seeds and olive oil) to support your heart health <\/li>\n\n\n\n
- foods rich in phytoestrogens, such as tofu and soya, which can help to alleviate certain symptoms for some women if eaten regularly and in sufficient quantities <\/li>\n<\/ul>\n\n\n\n
Can hormone changes cause menopause weight gain? <\/strong> <\/h2>\n\n\n\nThe perimenopause and menopause are linked to a drop in reproductive hormones as women get older, and that can influence where we store body fat. Slimming World dietitian Jennifer Kent explains: <\/p>\n\n\n\n
\u201cBefore the menopause, women generally store fat around their hips, legs and bottom, whereas afterwards, they may carry more weight around their waist due to changing hormones. This shift can influence a woman\u2019s perception of her weight, even if the scales remain the same. Although weight tends to increase in both women (and men) with age, the good news is evidence suggests that weight gain is unlikely to occur as a direct result of the menopause.\u201d <\/p>\n\n\n
\n![\"\"](\"https:\/\/slimmingworld.co.uk\/wp-content\/uploads\/2023\/11\/Group-CTA-Square-New.jpg\")
<\/a><\/figure><\/div>\n\n\nSo why do so many women find they have a menopause weight gain? <\/strong> <\/h2>\n\n\n\nResearch suggests that our muscle mass reduces during the menopause (most likely due to those hormonal changes) and as we age, we tend to be less active. This means our metabolism can slow and we burn fewer calories. And that\u2019s before we get onto the impact the symptoms can have! Whatever challenges you face during menopause, we can help you to maintain the weight that you want. <\/p>\n\n\n\n
Your menopause symptoms and how Slimming World helps<\/strong> <\/h2>\n\n\n\nAlthough everyone\u2019s symptoms are different, many can have an impact on our weight \u2013 or bring new challenges when you\u2019re Food Optimising and trying to be active. <\/p>\n\n\n
\n![\"Sue](\"https:\/\/slimmingworld.co.uk\/wp-content\/uploads\/2023\/10\/SueSykes-Menopause-SlimmingWorldBlog.jpg\")
<\/a><\/figure><\/div>\n\n\nSlimming World member Sue Sykes found that losing weight helped her to manage her menopause symptoms. She says: <\/p>\n\n\n\n
\u201cAged 49 and weighing more than 20st, I was starting to go through the menopause and experiencing up to 20 hot flushes a day. On top of that, I\u2019d started to experience mood swings and I felt permanently sluggish. I decided to join Slimming World and since then I\u2019ve lost a total of 9st and now weigh a healthy 11st 1lb. I still have the occasional hot flush, but my menopause symptoms are so much better and I have loads more energy.”<\/p>\n\n\n\n
Read Sue’s story here<\/strong><\/a><\/p>\n\n\n\nDisrupted sleep <\/strong> <\/h3>\n\n\n\nLack of (or poor quality) sleep can affect the hormones that regulate our appetite. This can lead us to choose less healthy foods and ditch our exercise plans, both of which have a knock-on effect on our weight\u2026 which can then affect our sleep. <\/p>\n\n\n\n
More for members: Our Snooze more, lose more<\/a><\/em> article is full of advice for a better night\u2019s sleep \u2013 including tired-day tactics to prevent pressing pause on your weight loss. <\/strong><\/p>\n\n\n\n![\"Feel](\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2025\/01\/Online-Feel-Real-Good-Campaign-Food-Small-CTA.jpg\")
<\/a><\/figure><\/div>\n\n\nMood changes<\/strong> <\/h3>\n\n\n\nSome women experience emotional changes, linked to fluctuating hormone levels. <\/p>\n\n\n\n
We all know that how we feel can have a big influence on our appetite and our food and drink choices. With a few smart Slimming World swaps, you can tuck into those comforting meals like mac \u2019n\u2019 cheese, sausage and mash, and steak and chips. And if it\u2019s sweet treats you fancy, the flexibility of Food Optimising means\u2026 yes you can! <\/p>\n\n\n
\n![\"\"](\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2024\/10\/Body-NicolaSummers_SlimmingWorldBlog.jpg\")
<\/figure><\/div>\n\n\nWith Slimming World support, Nicola Summers lost 8st during menopause. She says:<\/p>\n\n\n\n
“I decided to go on HRT patches to help with my menopause symptoms \u2013 and while they did have an impact on my weight loss to begin with, I kept following the plan and, after a few weeks, the weight started to come off again. <\/p>\n\n\n\n
I\u2019ve tried many other ways to lose weight in the past, but Slimming World is the only thing that\u2019s stuck. It\u2019s because I don\u2019t feel like I\u2019m on a diet. I still enjoy a cooked breakfast<\/a> on the weekends, and hearty meals like spaghetti bolognese<\/a> \u2013 I’ve just cut out the fast food and ready meals, and swapped the chocolate bars and slices of cake for healthier snacks that won\u2019t sabotage my weight loss.” <\/p>\n\n\n\nRead Nicola’s story here<\/a><\/strong><\/p>\n\n\n\nJoint aches, pains and stiffness<\/strong> <\/h3>\n\n\n\nEven though it seems counter-intuitive when we\u2019re feeling achy, moving more helps to keep our joints lubricated and healthy, which in turn can reduce pain and stiffness. Any movement is beneficial, no matter how small \u2013 and Slimming World\u2019s active lifestyle programme will help you to get fitter at a pace that suits you. Lower-impact activities like yoga, walking, swimming and cycling, which are gentler on your joints, can be great options. <\/p>\n\n\n
\n![\"Slimming](\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2024\/06\/SWKitchen-Small-CTA-Opt1.jpg\")
<\/a><\/figure><\/div>\n\n\nKeep on moving!<\/strong> <\/h3>\n\n\n\nThe science shows that being physically active can help reduce the severity of other menopause symptoms, too. Maintaining an active lifestyle \u2013 or becoming more active \u2013 during the menopause also: <\/p>\n\n\n\n
\n- preserves muscle mass (which can help to maintain metabolic rate) <\/li>\n\n\n\n
- supports bone health <\/li>\n\n\n\n
- reduces the risk of high blood pressure, high cholesterol and heart disease <\/li>\n\n\n\n
- improves sleep <\/li>\n\n\n\n
- eases stress <\/li>\n\n\n\n
- improves mental wellbeing <\/li>\n<\/ul>\n\n\n\n
Anything that gets you moving more, more often is a positive step in the right direction \u2013 and we\u2019ll support you all the way to a fitter, healthier lifestyle and all the brilliant benefits that will bring. <\/p>\n\n\n\n
More for members: Click here for activity workouts <\/a>that are suitable for all abilities, including seated exercises. <\/strong><\/p>\n\n\n\nMore help for weight loss in menopause<\/strong> <\/h2>\n\n\n\nSlimming World members will find a full list of foods and extra advice on managing the menopause through diet and exercise in this article.<\/a><\/p>\n\n\n\nOur 7-day menopause menu<\/strong> <\/h2>\n\n\n\nWe\u2019ve put together a special meal plan, packed with foods that can support your health and help manage symptoms during menopause. Slimming World members can get this menu here.<\/a><\/p>\n\n\n\n<\/p>\n\n\n\n
Do we recommend a menopause diet plan?<\/strong> <\/h2>\n\n\n\nA healthy, balanced diet is important at every stage of life, and our flexible Food Optimising plan<\/a> makes it easy to get the nutrients you need while still enjoying the foods you love. There are some foods that can be especially helpful in supporting your health and managing your symptoms during menopause, and they\u2019re all very much a part of our plan. They include: <\/p>\n\n\n\n\n- calcium-rich foods, such as milk and yogurt, to future-proof your bones <\/li>\n\n\n\n
- oily fish and small amounts of other foods containing healthy fats (such as nuts, seeds and olive oil) to support your heart health <\/li>\n\n\n\n
- foods rich in phytoestrogens, such as tofu and soya, which can help to alleviate certain symptoms for some women if eaten regularly and in sufficient quantities <\/li>\n<\/ul>\n\n\n\n
Can hormone changes cause menopause weight gain? <\/strong> <\/h2>\n\n\n\nThe perimenopause and menopause are linked to a drop in reproductive hormones as women get older, and that can influence where we store body fat. Slimming World dietitian Jennifer Kent explains: <\/p>\n\n\n\n
\u201cBefore the menopause, women generally store fat around their hips, legs and bottom, whereas afterwards, they may carry more weight around their waist due to changing hormones. This shift can influence a woman\u2019s perception of her weight, even if the scales remain the same. Although weight tends to increase in both women (and men) with age, the good news is evidence suggests that weight gain is unlikely to occur as a direct result of the menopause.\u201d <\/p>\n\n\n
\n<\/a><\/figure><\/div>\n\n\nSo why do so many women find they have a menopause weight gain? <\/strong> <\/h2>\n\n\n\nResearch suggests that our muscle mass reduces during the menopause (most likely due to those hormonal changes) and as we age, we tend to be less active. This means our metabolism can slow and we burn fewer calories. And that\u2019s before we get onto the impact the symptoms can have! Whatever challenges you face during menopause, we can help you to maintain the weight that you want. <\/p>\n\n\n\n
Your menopause symptoms and how Slimming World helps<\/strong> <\/h2>\n\n\n\nAlthough everyone\u2019s symptoms are different, many can have an impact on our weight \u2013 or bring new challenges when you\u2019re Food Optimising and trying to be active. <\/p>\n\n\n
\n<\/a><\/figure><\/div>\n\n\nSlimming World member Sue Sykes found that losing weight helped her to manage her menopause symptoms. She says: <\/p>\n\n\n\n
\u201cAged 49 and weighing more than 20st, I was starting to go through the menopause and experiencing up to 20 hot flushes a day. On top of that, I\u2019d started to experience mood swings and I felt permanently sluggish. I decided to join Slimming World and since then I\u2019ve lost a total of 9st and now weigh a healthy 11st 1lb. I still have the occasional hot flush, but my menopause symptoms are so much better and I have loads more energy.”<\/p>\n\n\n\n
Read Sue’s story here<\/strong><\/a><\/p>\n\n\n\nDisrupted sleep <\/strong> <\/h3>\n\n\n\nLack of (or poor quality) sleep can affect the hormones that regulate our appetite. This can lead us to choose less healthy foods and ditch our exercise plans, both of which have a knock-on effect on our weight\u2026 which can then affect our sleep. <\/p>\n\n\n\n
More for members: Our Snooze more, lose more<\/a><\/em> article is full of advice for a better night\u2019s sleep \u2013 including tired-day tactics to prevent pressing pause on your weight loss. <\/strong><\/p>\n\n\n\n<\/a><\/figure><\/div>\n\n\nMood changes<\/strong> <\/h3>\n\n\n\nSome women experience emotional changes, linked to fluctuating hormone levels. <\/p>\n\n\n\n
We all know that how we feel can have a big influence on our appetite and our food and drink choices. With a few smart Slimming World swaps, you can tuck into those comforting meals like mac \u2019n\u2019 cheese, sausage and mash, and steak and chips. And if it\u2019s sweet treats you fancy, the flexibility of Food Optimising means\u2026 yes you can! <\/p>\n\n\n
\n<\/figure><\/div>\n\n\nWith Slimming World support, Nicola Summers lost 8st during menopause. She says:<\/p>\n\n\n\n
“I decided to go on HRT patches to help with my menopause symptoms \u2013 and while they did have an impact on my weight loss to begin with, I kept following the plan and, after a few weeks, the weight started to come off again. <\/p>\n\n\n\n
I\u2019ve tried many other ways to lose weight in the past, but Slimming World is the only thing that\u2019s stuck. It\u2019s because I don\u2019t feel like I\u2019m on a diet. I still enjoy a cooked breakfast<\/a> on the weekends, and hearty meals like spaghetti bolognese<\/a> \u2013 I’ve just cut out the fast food and ready meals, and swapped the chocolate bars and slices of cake for healthier snacks that won\u2019t sabotage my weight loss.” <\/p>\n\n\n\nRead Nicola’s story here<\/a><\/strong><\/p>\n\n\n\nJoint aches, pains and stiffness<\/strong> <\/h3>\n\n\n\nEven though it seems counter-intuitive when we\u2019re feeling achy, moving more helps to keep our joints lubricated and healthy, which in turn can reduce pain and stiffness. Any movement is beneficial, no matter how small \u2013 and Slimming World\u2019s active lifestyle programme will help you to get fitter at a pace that suits you. Lower-impact activities like yoga, walking, swimming and cycling, which are gentler on your joints, can be great options. <\/p>\n\n\n
\n<\/a><\/figure><\/div>\n\n\nKeep on moving!<\/strong> <\/h3>\n\n\n\nThe science shows that being physically active can help reduce the severity of other menopause symptoms, too. Maintaining an active lifestyle \u2013 or becoming more active \u2013 during the menopause also: <\/p>\n\n\n\n
\n- preserves muscle mass (which can help to maintain metabolic rate) <\/li>\n\n\n\n
- supports bone health <\/li>\n\n\n\n
- reduces the risk of high blood pressure, high cholesterol and heart disease <\/li>\n\n\n\n
- improves sleep <\/li>\n\n\n\n
- eases stress <\/li>\n\n\n\n
- improves mental wellbeing <\/li>\n<\/ul>\n\n\n\n
Anything that gets you moving more, more often is a positive step in the right direction \u2013 and we\u2019ll support you all the way to a fitter, healthier lifestyle and all the brilliant benefits that will bring. <\/p>\n\n\n\n
More for members: Click here for activity workouts <\/a>that are suitable for all abilities, including seated exercises. <\/strong><\/p>\n\n\n\nMore help for weight loss in menopause<\/strong> <\/h2>\n\n\n\nSlimming World members will find a full list of foods and extra advice on managing the menopause through diet and exercise in this article.<\/a><\/p>\n\n\n\nOur 7-day menopause menu<\/strong> <\/h2>\n\n\n\nWe\u2019ve put together a special meal plan, packed with foods that can support your health and help manage symptoms during menopause. Slimming World members can get this menu here.<\/a><\/p>\n\n\n\n<\/p>\n\n\n\n
- \n
- calcium-rich foods, such as milk and yogurt, to future-proof your bones <\/li>\n\n\n\n
- oily fish and small amounts of other foods containing healthy fats (such as nuts, seeds and olive oil) to support your heart health <\/li>\n\n\n\n
- foods rich in phytoestrogens, such as tofu and soya, which can help to alleviate certain symptoms for some women if eaten regularly and in sufficient quantities <\/li>\n<\/ul>\n\n\n\n
Can hormone changes cause menopause weight gain? <\/strong> <\/h2>\n\n\n\n
The perimenopause and menopause are linked to a drop in reproductive hormones as women get older, and that can influence where we store body fat. Slimming World dietitian Jennifer Kent explains: <\/p>\n\n\n\n
\u201cBefore the menopause, women generally store fat around their hips, legs and bottom, whereas afterwards, they may carry more weight around their waist due to changing hormones. This shift can influence a woman\u2019s perception of her weight, even if the scales remain the same. Although weight tends to increase in both women (and men) with age, the good news is evidence suggests that weight gain is unlikely to occur as a direct result of the menopause.\u201d <\/p>\n\n\n
\n<\/a><\/figure><\/div>\n\n\nSo why do so many women find they have a menopause weight gain? <\/strong> <\/h2>\n\n\n\n
Research suggests that our muscle mass reduces during the menopause (most likely due to those hormonal changes) and as we age, we tend to be less active. This means our metabolism can slow and we burn fewer calories. And that\u2019s before we get onto the impact the symptoms can have! Whatever challenges you face during menopause, we can help you to maintain the weight that you want. <\/p>\n\n\n\n
Your menopause symptoms and how Slimming World helps<\/strong> <\/h2>\n\n\n\n
Although everyone\u2019s symptoms are different, many can have an impact on our weight \u2013 or bring new challenges when you\u2019re Food Optimising and trying to be active. <\/p>\n\n\n
\n<\/a><\/figure><\/div>\n\n\nSlimming World member Sue Sykes found that losing weight helped her to manage her menopause symptoms. She says: <\/p>\n\n\n\n
\u201cAged 49 and weighing more than 20st, I was starting to go through the menopause and experiencing up to 20 hot flushes a day. On top of that, I\u2019d started to experience mood swings and I felt permanently sluggish. I decided to join Slimming World and since then I\u2019ve lost a total of 9st and now weigh a healthy 11st 1lb. I still have the occasional hot flush, but my menopause symptoms are so much better and I have loads more energy.”<\/p>\n\n\n\n
Read Sue’s story here<\/strong><\/a><\/p>\n\n\n\n
Disrupted sleep <\/strong> <\/h3>\n\n\n\n
Lack of (or poor quality) sleep can affect the hormones that regulate our appetite. This can lead us to choose less healthy foods and ditch our exercise plans, both of which have a knock-on effect on our weight\u2026 which can then affect our sleep. <\/p>\n\n\n\n
More for members: Our Snooze more, lose more<\/a><\/em> article is full of advice for a better night\u2019s sleep \u2013 including tired-day tactics to prevent pressing pause on your weight loss. <\/strong><\/p>\n\n\n
\n<\/a><\/figure><\/div>\n\n\nMood changes<\/strong> <\/h3>\n\n\n\n
Some women experience emotional changes, linked to fluctuating hormone levels. <\/p>\n\n\n\n
We all know that how we feel can have a big influence on our appetite and our food and drink choices. With a few smart Slimming World swaps, you can tuck into those comforting meals like mac \u2019n\u2019 cheese, sausage and mash, and steak and chips. And if it\u2019s sweet treats you fancy, the flexibility of Food Optimising means\u2026 yes you can! <\/p>\n\n\n
\n<\/figure><\/div>\n\n\nWith Slimming World support, Nicola Summers lost 8st during menopause. She says:<\/p>\n\n\n\n
“I decided to go on HRT patches to help with my menopause symptoms \u2013 and while they did have an impact on my weight loss to begin with, I kept following the plan and, after a few weeks, the weight started to come off again. <\/p>\n\n\n\n
I\u2019ve tried many other ways to lose weight in the past, but Slimming World is the only thing that\u2019s stuck. It\u2019s because I don\u2019t feel like I\u2019m on a diet. I still enjoy a cooked breakfast<\/a> on the weekends, and hearty meals like spaghetti bolognese<\/a> \u2013 I’ve just cut out the fast food and ready meals, and swapped the chocolate bars and slices of cake for healthier snacks that won\u2019t sabotage my weight loss.” <\/p>\n\n\n\n
Read Nicola’s story here<\/a><\/strong><\/p>\n\n\n\n
Joint aches, pains and stiffness<\/strong> <\/h3>\n\n\n\n
Even though it seems counter-intuitive when we\u2019re feeling achy, moving more helps to keep our joints lubricated and healthy, which in turn can reduce pain and stiffness. Any movement is beneficial, no matter how small \u2013 and Slimming World\u2019s active lifestyle programme will help you to get fitter at a pace that suits you. Lower-impact activities like yoga, walking, swimming and cycling, which are gentler on your joints, can be great options. <\/p>\n\n\n
\n<\/a><\/figure><\/div>\n\n\nKeep on moving!<\/strong> <\/h3>\n\n\n\n
The science shows that being physically active can help reduce the severity of other menopause symptoms, too. Maintaining an active lifestyle \u2013 or becoming more active \u2013 during the menopause also: <\/p>\n\n\n\n
- \n
- preserves muscle mass (which can help to maintain metabolic rate) <\/li>\n\n\n\n
- supports bone health <\/li>\n\n\n\n
- reduces the risk of high blood pressure, high cholesterol and heart disease <\/li>\n\n\n\n
- improves sleep <\/li>\n\n\n\n
- eases stress <\/li>\n\n\n\n
- improves mental wellbeing <\/li>\n<\/ul>\n\n\n\n
Anything that gets you moving more, more often is a positive step in the right direction \u2013 and we\u2019ll support you all the way to a fitter, healthier lifestyle and all the brilliant benefits that will bring. <\/p>\n\n\n\n
More for members: Click here for activity workouts <\/a>that are suitable for all abilities, including seated exercises. <\/strong><\/p>\n\n\n\n
More help for weight loss in menopause<\/strong> <\/h2>\n\n\n\n
Slimming World members will find a full list of foods and extra advice on managing the menopause through diet and exercise in this article.<\/a><\/p>\n\n\n\n
Our 7-day menopause menu<\/strong> <\/h2>\n\n\n\n
We\u2019ve put together a special meal plan, packed with foods that can support your health and help manage symptoms during menopause. Slimming World members can get this menu here.<\/a><\/p>\n\n\n\n
<\/p>\n\n\n\n