Losing 10 kilos during menopause: it really is possible
You’re eating the same, staying just as active — yet the weight keeps creeping on. Frustrating? Absolutely. Your fault? Certainly not. Menopause brings changes to your body and your metabolism. But that doesn’t mean you’re powerless. In this blog, you’ll learn why weight gain occurs, what you can do about it, and how you can safely lose 10 kilos — if that’s your goal.
It felt like I was doing everything right, but the weight just kept piling on. Now I understand why. – Simone (49 years old)
Why is it harder to lose weight during menopause?
Your oestrogen levels begin to fluctuate and eventually decline, while your progesterone also drops. These hormonal shifts affect the way your body stores and processes fat. Your metabolism slows down, too. Your body burns fewer calories at rest, so it’s easier to put on weight, even if your eating habits haven’t changed.
Your body composition changes as well: muscle mass decreases and fat mass increases, particularly around your middle. You also become less sensitive to insulin during this stage. This means your body processes carbohydrates less efficiently, making it easier to store fat — especially around your abdomen.
Lack of sleep and increased stress, both common at this time of life, also disrupt your hunger signals and energy levels. As a result, your eating, activity, and sleep patterns may change. All of these factors can influence your weight.
What does help?
Losing weight during menopause calls for a different approach than simply “eating less.” What works? Small, sensible changes that support your hormones and help keep your body in balance.
This can help:
- Prioritise rest and routine: Ensure you get enough sleep, eat at regular intervals, and take stress seriously. Ongoing stress disrupts your hormones and increases cravings for unhealthy foods.
- Opt for foods that truly nourish you: Consider:
Proteins such as eggs, pulses, or yoghurt;
Healthy fats, for example avocado, nuts, or olive oil;
Slow-release carbohydrates like sweet potato, porridge oats, or brown rice.
Avoid processed foods where possible. - Be active every day: It all counts: a walk, taking the stairs, or a few squats in your living room.
- Build muscle strength: Try yoga, strength training, or bodyweight exercises. Muscle helps your body burn more calories — even when you’re at rest.
Would you like to find out more? Download our weight loss guide for further tips and detailed information on this page.
What if it doesn’t work?
Sometimes, even when you’re doing everything right, the weight just won’t shift. That can be disheartening. In such cases, weight loss medication may be a useful tool. For example, it can help suppress your appetite or reduce the number of calories your body absorbs.
Weight loss medication isn’t prescribed lightly. For tablets, you’ll usually need a BMI of 27 or above, or a BMI of 25 or above with additional health risks (such as high blood pressure or prediabetes). For injections like semaglutide (e.g. Wegovy), stricter criteria apply: these are generally only considered with a BMI of 30 or higher, or from 27 in combination with health issues.
It’s important to remember: weight loss medication only works alongside lifestyle changes. Think of it as a helping hand, not the answer in itself. One of our healthcare professionals can help you decide if it’s suitable for your circumstances.
Losing weight isn’t about rushing, but about finding an approach that suits you
Losing ten kilos during menopause is achievable — with an approach that fits your lifestyle. You don’t need to do everything at once. Take one step at a time.
Support for weight loss during menopause
Sometimes, lifestyle changes alone aren’t enough for weight loss. In that case, weight loss supplements or medication can provide that extra support. There are products that may help curb your appetite, boost fat burning, or support your metabolism.
Not every supplement works for everyone, and effects can vary from person to person. But when combined with healthy habits, you might find them beneficial.
Fill in a medical questionnaire to discover which products are best suited to your situation and health goals.
Bronnen
