How To Lose Weight During The Menopause

How To Lose Weight During The Menopause

Hormonal changes during the menopause can make losing weight, or maintaining a weight you’re happy at, even harder. But there’s a lot you can do to support your health and and manage your weight during this time. As a team of nutritionists who specialise in weight loss, we work with many women to support them in losing weight during the perimenopause and menopause. If you’re looking for menopause weight loss advice, the information in this article is a good starting point. If you’d like expert advice, tailored to your needs, we can help. Book your complimentary call with us today.



The menopause is when your periods stop due to a decline in reproductive hormone levels. You are considered menopausal when you have not had a period for 12 months, which typically happens between 45 and 55. It can happen earlier, either due to medical reasons or naturally lower hormonal levels. Perimenopause is when you have symptoms before your periods have stopped. Menopause and perimenopause can cause a range of unpleasant symptoms, which can last for years. Therefore finding ways to address and live with these symptoms is absolutely essential. 


The most common symptoms of the period before and during menopause include, but are not limited to: 

  • Irregular periods
  • Vaginal dryness / pain / discomfort
  • Muscle aches and joint pain
  • Hot flushes
  • Chills
  • Night sweats
  • Sleep problems
  • Mood changes
  • Anxiety
  • Reduced sex drive
  • Weight gain and slowed metabolism

These symptoms can start years before your last period and even carry on afterwards. Menopause and perimenopause symptoms can have a big impact on many aspects of your life, including relationships and work.


Hormonal changes during the menopause can contribute to weight gain. Low levels of oestrogen have been associated with metabolic dysfunction, increasing the risk of obesity, metabolic syndrome and type 2 diabetes. 

Changes in hormone levels can also impact fat distribution (where on the body we store fat can change). The Study of Women’s Health Across the Nation (SWAN), a large observational study that followed women throughout perimenopause, found that women gained abdominal fat and lost muscle mass. Various studies have shown a link between abdominal weight gain and the menopause. This is a concern for many of our menopausal clients. Reducing abdmonial ‘belly’ fat often becomes an increasing priority for women at this time in their life. A reduction in muscle mass also has the potential to promote weight gain. Muscle is very metabolically active, so the more muscle we have, the more calories we burn even at rest. A reduction in muscle can therefore lead to a reduction in our metabolic rate.

And it’s not just changes in levels of oestrogen. One study found that levels of ghrelin, known as the ‘hunger hormone’, were significantly higher among perimenopausal women, compared to premenopausal and postmenopausal women. Increased levels of hunger can result in an increased consumption of calories and resulting weight gain.

How our body responds to food can change around the menopause too. We can become more sensitive to certain food groups, particularly carbohydrates. A study of over 1000 women found that post-menopausal women experienced a bigger increase in blood sugar levels after eating a carbohydrate-rich meal which increases risk of weight gain, heart disease and type 2 diabetes.


Despite the challenges of perimenopause and menopause, it is possible to adapt your lifestyle and diet to ensure that you have a healthy menopause and prevent excessive weight gain. There are several things to keep in mind in order to achieve this. 


As we mentioned earlier, the menopause can increase your sensitivity to carbohydrates and promote fluctuations in blood sugar levels.

Carbohydrate foods break down into simple sugars and are absorbed into the bloodstream. The type of carbohydrates you eat and the amount you consume has a significant impact on how stable, or unstable, your blood sugar levels are. (Read more in our article about the Glycemic Index).

Fluctuating blood sugar levels can cause a rollercoaster effect of sugar highs and crashes, causing weight gain, energy dips, poor concentration and can lead to disease or health conditions. For example, type two diabetes is an issue of blood sugar dysregulation and often results from a poor diet. 

On the other hand, stabilised blood sugar levels ensure consistent energy and concentration and help manage our weight and stay healthy. If you want to target menopause weight loss and optimise health at this time, we find that a nutrient dense, low carbohydrate diet is effective for many women.

If you are looking to achieve menopause weight loss, stabilising your blood sugar levels is vital. Reducing your carbohydrate intake and focussing on moderate amounts of whole food carbohydrate sources is key. Working with a nutritionist to ensure that you optimise your diet based on your own unique needs and challenges is advisable. 


Nutrient status: It’s well worth taking a look at your diet to ensure it contains all the nutrients that your body needs. Nutrient deficiencies can exacerbate symptoms of the menopause. For example, low vitamin D can lead to joint aches and low mood which are also menopausal symptoms. At our clinic we regularly check our client’s nutrient levels to ensure that deficiencies aren’t worsening symptoms of the menopause. 

Reduce stress: Stress can have a particularly negative impact on your weight as and overall health, especially during menopause. Levels of the stress hormone cortisol have been found to rise with age and they can impact levels of other hormones. Stress is linked to weight gain, with elevated levels of cortisol strongly correlated with abdominal weight gain. Walks in nature, deep breathing and meditation exercises, and talking things through with a good therapist can help reduce stress. Regulating your blood sugar levels with a nutritionally optimised diet is also key. 

Regular exercise: Exercise can help balance blood sugar, alleviate stress and reduce aches, so if you’re not currently active, now is a great time to start moving. You don’t have to go to extremes. Many of our menopausal clients find that moderate amounts of regular physical activity really supports mental health as well as their physical health. 


The symptoms of menopause such as night sweats and changes in mood can negatively impact sleep. The lack of sleep can drive up the hunger hormone (ghrelin) and reduce the satiety hormone (leptin), therefore leading to weight gain. It is therefore important to prioritise sleep health at this time in life. When we work with clients, we are always looking to build good sleep habits in order to support weight loss. You can read our article about sleep and weight loss for some tips on how to do this. Reducing alcohol and caffeine intake and keeping a regular bedtime routine is a great place to start. 


You may also want to consider some supplements to support your health during this time. The following supplements can be helpful during perimenopause and menopause:

  • Magnesium: promotes muscle relaxation and can help promote sleep.
  • Vitamin D: important for bone health. Low levels can exacerbate menopausal symptoms such as low mood and joint aches.
  • Omega 3 fish oil: supports skin and joint health.
  • Black Cohosh: can help with hot flushes. 


Many women put off speaking with their doctor about hormone replacement therapy. They suffer in silence and believe that the menopause is something that they just have to endure. It’s a personal choice, but HRT can be life changing for some women.

There are pros and cons from a health perspective so it’s worth having an in-depth discussion with a doctor who specialises in the field to ensure you make the decision that’s right for you.

Hormone replacement therapy comes in different forms including tablets, pessaries, patches, gels and more. There are different types of hormones including bio identical and body identical. Different practitioners prefer different forms.

It’s important to find a qualified, experienced medical professional who can guide you around a protocol tailored to your unique needs. Private specialists are often able to provide more in-depth testing and a more comprehensive treatment plan, compared with what GPs are able to access on the NHS. 


Successful weight loss during the menopause (and beyond) is about so much more than ‘calories in vs calories out’. A more comprehensive and sophisticate approach is required to ensure long term success. Our team of qualified and experiences nutritionists have helped many women successfully lose weight despite the challenges of the menopause. Our Intelligent Weight Loss Method can help you overcome your weight challenges, reach your ideal weight and maintain it long term. Book your complimentary call today to find out how we can help you. 



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Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.

Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.


Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.


To enquire about working with Sarah, please contact us.



Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.


Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.


Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.


To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.



Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of th clinic.


Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning.


A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.


Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.


Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.


To enquire about working with Stéphanie, please contact us.


Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.


Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.


Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!


To enquire about working with Inna, please contact us.



Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.


After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.


Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 


To enquire about working with Ania, please contact us.

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