Six expert-backed tips to help manage your weight during menopause
Menopause is a natural stage of life that affects every woman differently, yet many women say the hormonal changes and symptoms associated with perimenopause and menopause can make managing their weight feel more challenging. Symptoms such as fatigue, poor sleep, low mood and changes in body shape can all impact healthy habits and confidence.
To mark World Menopause Day (18 October) and raise awareness of the support available, Alexandra Clark, Registered Nutritionist at Slimming World, shares six practical tips to help women manage their weight and protect their health during menopause and beyond.
1. Don't assume weight gain is inevitable
Menopause can make weight management feel more challenging due to hormonal changes and shifts in body composition, but gaining weight isn't a foregone conclusion. Research from Slimming World shows many women around menopausal age lose weight just as successfully as younger women.
2. Prioritise protein at every meal
Protein helps you feel fuller for longer and plays a vital role in maintaining muscle mass, which naturally declines with age and during menopause. Try to include a protein-rich food at each meal, such as eggs, Greek-style yogurt, lean meat, fish, beans, lentils or tofu.
3. Protect your sleep
Tiredness, night sweats and sleep disruption are common during perimenopause, and poor sleep can affect food choices, hunger levels and motivation to be active the next day. Focusing on healthy sleep habits can make a real difference to weight-loss efforts.
4. Move more, especially with strength-building activities
Regular activity helps preserve muscle mass, supports metabolism and boosts mood. Strength-building activities such as Pilates, yoga, using weights or even carrying heavy shopping can be particularly beneficial during and after menopause.
5. Fill your plate with foods that support health during the menopause
Foods containing phytoestrogens, including soya products, chickpeas, lentils and flaxseeds, may help ease symptoms for some women. Alongside this, focus on calcium-rich foods for bone health and plenty of fruit, vegetables and fibre to support heart health.
6. Don't go it alone
Menopause can affect energy levels, confidence, mood and motivation. Seeking support, whether from healthcare professionals, friends, family or a weight-loss community, can make it easier to stay consistent and navigate the challenges this stage of life can bring.
While menopause can bring changes that make weight management feel more challenging, it's important to remember that weight gain isn't inevitable. Small, sustainable changes to eating habits, activity levels and sleep routines can have a powerful impact. By focusing on nourishing foods, staying active in a way that feels achievable and seeking support when you need it, it's absolutely possible to lose weight and improve your health during menopause and beyond.
A poll of 2,472 members who were either experiencing the perimenopause or had gone through the menopause showed that 79% successfully lost weight with Slimming World by making lifestyle changes. The most common symptoms reported were feeling tired or lacking in energy (51%), difficulty concentrating (38%), and difficulty sleeping (37%). The findings of the survey[1] revealed 85% of women said that in their experience, weight loss is more challenging during the perimenopause and after the menopause.
The average age that women reach the menopause in the UK is 51, although this can vary and for some women it can be much earlier. For women experiencing symptoms, it can have a big impact on relationships, work and it can be especially challenging if you’re trying to lose weight.
We know the menopause can be a challenging time for many women. The support provided by Slimming World helps members feel healthier, confident and in control throughout this life stage. With tailored support, a wealth of resources and practical tips, members can manage symptoms, maintain a healthier weight and build lasting positive lifestyle habits.
[1] Data collated from an online poll in September 2023 of 2,472 Slimming World group and online members who were either experiencing the perimenopause, or who had already gone through the menopause