Losing weight during menopause

A balanced diet, sufficient exercise and relaxation are the foundations of a healthy body, including during menopause. Sometimes this is not enough and medical support is needed. 

On a doctor's advice, weight loss medication is available. This medication should always be combined with a healthy lifestyle. This helps to maintain your results in the long term. 

There are various weight loss medications available, each with its own mechanism of action, active ingredient and effect. 

These medicines usually contain one or more active ingredients that: 

• Increase fat burning; 
• Suppress appetite, such as Wegovy and Saxenda; 
• Reduce fat absorption, such as Orlistat. 

In consultation with a doctor, you can decide which medication is the best option. This depends on your symptoms and personal situation. 

Weight loss medication can affect your eating habits. Sometimes it is necessary to spread several small meals throughout the day, or stick to a maximum of 3 main meals. 

Some medicines reduce the feeling of hunger and make you feel full for longer. This can make it challenging to get enough nutrients. 

Take a closer look at your diet. If your diet isn't varied enough, be sure to add other foods or use supplements. 

A healthy and varied diet can reduce the risk of side effects and menopausal symptoms. Even small adjustments can have a big effect. Choose foods that maximise the medication's effect. Some nutritional tips to support weight loss:   

• Lean proteins: such as fish, chicken breast, eggs and lean turkey. 
• Fibre-rich fruits: such as berries, kiwi or bananas. 
• Low-calorie vegetables: like leafy greens, cauliflower or cucumbers. 
• Healthy fats for energy: such as avocados, olive oil, nuts and seeds. 
• Wholegrains for nutrients and a stable blood sugar level: wholemeal bread, oatmeal and brown rice. 
• Prioritise protein: this helps you maintain muscle mass and keep your blood sugar level in balance. Choose protein-rich legumes, such as beans, chickpeas, lentils and peanuts. 
• Dairy and plant-based alternatives: milk, yoghurt, kefir and cheese. 
• Fermented foods for your gut health: such as kimchi and sauerkraut. 

Including plenty of healthy fats and proteins in your meal will help you feel full for longer. Try to avoid eating for two hours before you go to bed to give your digestive system a rest. You could also consider intermittent fasting. Read tips here from Suzanne Rouhard on how to approach this. 

To help you on your way, here is a healthy and tasty meal plan: 

Breakfast – approx. 400 kcal 
Porridge with fruit and nuts 

• 45 g porridge oats (cooked in water)
• 1 medium banana 
• A handful of almonds or walnuts  
• Cinnamon 

Green tea or black coffee (unsweetened) 

Mid-morning snack – approx. 150 kcal 
Greek yoghurt with berries 

• 180 ml low-fat Greek yoghurt
• 75 g mixed berries

Lunch – approx. 400 kcal 
Grilled chicken salad  

• Leafy greens (spinach or rocket) 
• 85 g grilled chicken breast 
• Cherry tomatoes, cucumber, red onion 
• 1 tablespoon of olive oil and vinegar 

Afternoon snack – approx. 150 kcal 
Vegetables with hummus 

• 90 g carrot and pepper 
• 2 tablespoons of hummus 

Dinner – approx. 400 kcal 
Baked salmon with vegetables 

• 115 g salmon 
• Steamed broccoli 
• 95 g quinoa or brown rice 
• Wedge of lemon 

Evening snack – approx. 100 kcal 
Apple with cinnamon 

• 1 small apple 

Exercise increases your calorie consumption, promotes muscle growth (which helps you burn more fat), improves your cardiovascular health and boosts your metabolism. In combination with weight loss medication and a healthy diet, you can achieve the best possible results. If you have any underlying medical conditions or physical limitations, consult a healthcare professional about a suitable exercise programme.    

Cardio exercises are effective for burning calories and improving your fitness level. These exercises increase your heart rate and breathing, which results in more calories being burned. Exercises vary in intensity, depending on your fitness level. 

Some examples of cardiovascular exercises are: 

• Walking 
• Running 
• Cycling 
• Swimming 

After the age of 30, muscle mass naturally begins to decrease. With strength training, you can increase and strengthen your muscles. The more muscle you have, the more energy you burn. This makes it easier to lose the pounds. It also contributes to healthy and strong bones.  

Some examples of strength training are: 

• Bodyweight Squats 
• Wall Push-Ups 
• Chair Dips 
• Walking Lunges   

You can also do the 7-minute workout on an empty stomach to improve insulin sensitivity. 

Small things also help on your weight loss journey: take the stairs instead of the lift, cycle to work, stand up regularly if you sit a lot, and walk while talking on the phone or after a meal. It has more impact than you think. 

Aim for at least 5 hours of moderate-intensity exercise per week (such as walking or cycling) or 2.5 hours of intensive training (such as running or strength training). This equates to around 30 to 45 minutes per day. 

Spread this over several days. In addition, try to do muscle-strengthening activities at least two days a week, focusing on the large muscle groups (upper legs, glutes and lower back). 

Weight loss medication offers effective support during your weight loss journey. The tips above can help you achieve the best possible results. Always combine medication with lifestyle changes. A healthy lifestyle goes beyond just nutrition and exercise. It means living consciously and prioritising your health. 

Other advice for a healthy lifestyle includes: 

• Eat mindfully: pay attention to your hunger signals and stop eating when you feel full. 
• Stay hydrated: aim for 2 litres per day. 
• Learn to read food labels: to make healthy choices when shopping. 
• Avoid extreme diets: these can slow down your metabolism and lead to nutritional deficiencies. 
• Don't skip meals: Eat three meals and at least one snack daily. 
• Start an exercise routine: Begin slowly and gradually build up to 150 minutes of moderate-intensity exercise per week, supplemented with two days of strength training. 
• Get enough sleep: A lack of sleep often leads to overeating. 
• Stress management: Reduce stress with activities such as walking in nature, breathing exercises or relaxing hobbies. 
• Consider consulting a dietitian: to guide you with your diet and help with weight loss.