Menopause brings many changes, and one of the most common (and frustrating) is weight gain—especially around the belly. Shifting hormones, slower metabolism, and changing muscle mass all play a role. But the good news? Small, sustainable changes to your daily habits can make a big difference. Here are some practical, natural tips to help support healthy weight loss during menopause.
Tips for Menopause Weight Loss
- Boost Your Protein Intake
Protein supports metabolism; especially during and after menopause. It helps you feel fuller for longer, supports muscle maintenance, and can even slightly increase the calories your body burns during digestion.
Tip: Add a source of protein to every meal—think Greek yogurt for breakfast, a handful of nuts as a snack, or grilled chicken, lentils, or eggs with lunch and dinner.
- Lift heavy stuff
Muscle mass naturally declines with age, and less muscle means a slower metabolism. Weight training helps to preserve (and even rebuild) muscle, which can help your body burn more calories throughout the day, even while resting.
Home-friendly idea: You don’t need a gym. Use filled water bottles as hand weights, try squats while brushing your teeth, or do some push-ups on the kitchen counter. A few 10-minute strength sessions each week can make a big difference over time.
- Fill Up on Fibre
Fibre is essential during menopause. It helps balance blood sugar, improves digestion, and supports healthy weight management by keeping you feeling satisfied longer.
Try this: Add flaxseeds to smoothies or porridge, choose wholegrain breads and pastas, and enjoy plenty of vegetables and beans. Aim for at least 25 grams of fibre per day.
- Slightly Smaller Portions
With changing hormone levels and a slowing metabolism, you may need fewer calories than you used to. That doesn’t mean restriction or skipping meals but just being mindful of portion sizes and listening to your body’s hunger cues.
Mindful tip: Use smaller plates, chew slowly, and pause halfway through meals to check in—are you still hungry or just eating out of habit?
- Eat Broccoli at Least Once a Week
Yes, really! Broccoli (and other cruciferous vegetables like kale and Brussels sprouts) is a natural source of DIM (Diindolylmethane) which is a plant compound that supports healthy oestrogen metabolism. This can be helpful for hormonal balance, which in turn can support weight management during menopause.
Easy fix: Steam or roast broccoli once a week or toss a handful of raw florets into salads or stir-fries.
Menopause weight loss isn’t about perfection, it’s about consistency and kindness to your body. Nourish yourself with whole foods, move in a way that feels good, and give your body time to adjust. With the right approach, you can feel strong, balanced, and confident through every stage.
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