Losing weight without exercising, is it possible?

We have always been told that to lose weight, you need to eat less and move more. For most people, that is the foundation, but during menopause, there are often many more factors that determine whether you hold onto weight or lose it.

Is not a failure, but a sign that your body is responding differently due to menopause. – Suzanne Rouhard

Why losing weight during menopause works differently

During menopause, your hormone balance changes. Less oestrogen makes your stress system more sensitive. As a result, you may produce stress hormones more quickly, which can affect a slower metabolism and greater fat storage, especially around your middle. 

Other processes also change: 

• Thyroid: A drop in progesterone can affect the thyroid and your metabolism. This can make the conversion of thyroid hormones less efficient, which sometimes makes it seem as though your metabolism is slowing down. 
• Sleep: Poor nights and hot flushes increase your hunger and cravings for quick sugars. 
• Liver: Your liver plays an important role in processing fats, sugars, and hormones. With an unhealthy diet, fat can build up more easily in the liver, which can affect your metabolism and fat storage. 

How do you notice this in your daily life?

Many women notice that their body suddenly feels different. 

• You gain weight more quickly, especially around your middle. 
• Exercise yields less result than before. 
• You feel hungry or crave sweets more often, especially during stress or after poor nights. 
• Tiredness and low energy make it harder to stick to healthy choices.

I exercised three times a week and ate healthily, but still gained kilos. It frustrated me enormously. – Evelien (49)

What really helps with losing weight without exercise?

Physical activity remains important for your health, but it is not the only key. Losing weight without exercise is possible. If you bring your body into balance.

Nutrition: what you eat makes a difference

Nutrition is certainly very important, but pay particular attention to the type of food you eat. 

• Fast carbohydrates (such as bread, pasta, and rice) cause insulin spikes. As a result, your body is less able to burn fat. 
• Proteins and healthy fats keep you feeling full for longer and keep your insulin stable. Think of fish, eggs, chicken, pulses, nuts, avocado, and olive oil. 
• Fibre-rich foods (vegetables, fruit, nuts, seeds, and pulses) keep your blood sugar stable and feed your gut bacteria. These produce butyrate—a short-chain fatty acid that small studies have linked to reduced appetite and a possible beneficial effect on fat metabolism. In humans, this has not been sufficiently studied yet, although research is ongoing. Brown fat contains more mitochondria, which leads to higher fat burning. 

A meal can be low in calories, but if you get hungry again and start snacking, what’s the point? – Suzanne Rouhard

Reducing stress

Stress hormones stimulate abdominal fat and increase your need for sugar. Find calm with breathing exercises, yoga, or short breaks. Relaxation after work or a walk also helps lower cortisol.

Support your liver

Your liver plays an important role in processing fats, sugars, and hormones. If too much fat is stored in the liver, this can lead to fatty liver. That can slow down metabolism and make losing weight more difficult, because waste products are processed less efficiently and are stored in fat more quickly. 

• Eat vegetables such as broccoli, spinach, and brassicas. 
• Add onion, garlic, turmeric, and green tea. 
• There are supplements such as milk thistle, artichoke extract, or dandelion that are often mentioned in relation to liver health. The scientific evidence for this is still limited and these substances are not officially recognised for liver support. Research into their possible effects is ongoing, but more studies are needed to establish this properly. 

Supporting your thyroid

• The thyroid plays an important role in your metabolism and energy burning. During menopause, the thyroid may slow down, which can affect your energy and metabolism. 
• Eat shellfish, eggs, and fish: rich in iodine. 
• Think of selenium: two Brazil nuts a day are enough for your daily requirement. 

Improving sleep

Sleep is essential for maintaining a healthy weight. And especially during menopause, this is often a challenge. 

• Maintain a regular routine: go to bed and get up at the same time each day. 
• Seven to eight hours of sleep is ideal. Sleeping longer can make your body clock more unsettled, although this varies from person to person. 
• Start your day with daylight outside. 
• Avoid blue light and heavy meals in the evening. 
• Dim your lights or light candles to signal to your body that it is evening. 

Regularity in your sleep pattern is at least as important as the number of hours you sleep. – Suzanne Rouhard

So should you stop exercising altogether?

Physical activity remains valuable for your muscles, bones, and heart. But exercising solely to lose weight yields little. Did you know you have to lift weights for 15 minutes to burn off one apple? 

For women over 40, a combination works better: short interval training, light strength training, and relaxing forms such as yoga or pilates. This keeps your body fit without unnecessarily increasing your stress hormones. 

Losing weight without exercise: balance is key

Losing weight without exercise is not about one miracle cure, but about balance. Hormones, nutrition, sleep, stress, and movement all work together. If you focus on all these areas, you help your body much more than with three evenings slogging away at the gym. 

Especially during menopause, it is important to use your energy wisely. Give your body rest when needed, nourish it with the right foods, and move in a way that supports you. This way, you work with your body. 

Treatments for menopausal symptoms

Supplements and medication can help you stay healthy and energetic during menopause. See which products can relieve your symptoms and request them. You fill in an online medical questionnaire, and a doctor will assess whether the chosen treatment suits you.

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