Losing 10 kilos during menopause: it’s possible

Your oestrogen levels begin to fluctuate and eventually decline, while your progesterone levels also drop. These hormonal changes influence how your body stores and processes fat. On top of that, your metabolism slows down. Your body burns fewer calories at rest, making it easier to gain weight even if your diet hasn’t changed.

Your body composition also shifts: muscle mass decreases, and fat mass increases, particularly around your abdomen. During this stage, your body becomes less sensitive to insulin, meaning it processes carbohydrates less efficiently. This makes it easier to store fat — especially around your belly.

Sleep disturbances and stress, which are more common during menopause, further disrupt your hunger signals and energy levels. This can lead to changes in how you eat, move, and sleep, all of which affect your weight.

Losing weight during menopause requires a different approach than simply “eating less.” What helps? Small, thoughtful adjustments that support your hormones and help keep your body balanced.

These strategies can make a difference:

• Prioritise rest and routine: Ensure you get enough sleep, eat at regular intervals, and take stress seriously. Chronic stress disrupts your hormones and increases cravings for unhealthy foods.
• Choose foods that truly nourish you: Focus on:
  - Proteins such as eggs, legumes, or yoghurt;
  - Healthy fats like avocado, nuts, or olive oil;
  - Slow carbohydrates such as sweet potatoes, oats, or brown rice. Minimise processed foods as much as possible.
• Move daily: Every little bit helps — whether it’s a walk, taking the stairs, or doing a few squats in your living room.
• Build muscle strength: Incorporate yoga, strength training, or bodyweight exercises. Muscles help your body burn more calories, even when you’re at rest.

Want to learn more? Download our weight loss guide for additional tips and insights on this page.

Occasionally, you might do everything right, yet the weight still won’t shift. This can be disheartening. In such situations, weight loss medication can be a useful tool. These medications can suppress your appetite or reduce the number of calories your body absorbs.

Weight loss medication is not prescribed lightly. For tablets, you typically need a BMI of 27 or higher, or a BMI of 25 or higher with additional health risks (such as high blood pressure or prediabetes). For injections like semaglutide (e.g., Wegovy), stricter criteria apply: these are usually only an option for those with a BMI of 30 or higher, or 27 or higher with associated health conditions.

It’s important to understand that weight loss medication only works in conjunction with lifestyle changes. Think of it as a helping hand, not a standalone solution. One of our healthcare providers can help you decide if it’s suitable for your situation.

Losing 10 kilos during menopause is achievable with a plan tailored to your life. You don’t need to tackle everything at once. Take one step at a time, and then the next.