What is the best way to lose weight during menopause?

The best approach to weight management during menopause combines strength training, a nutritious protein-rich diet, enough everyday movement, sleep and stress management. Hormonal and age-related changes can affect body composition and where fat is stored, so strategies that worked earlier in life may need to be adjusted.

Why can losing weight be harder during menopause?

Changes in oestrogen, ageing and a gradual decline in muscle mass can all affect body composition and energy needs. Some women notice more fat around the abdomen during and after menopause. Sleep problems and stress can also influence appetite, energy and eating habits.

This is why bbb looks at body, food & mind together rather than treating weight as a matter of willpower.

Which type of exercise is useful?

Strength training is particularly important because it helps maintain or build muscle. Cardio and everyday movement support cardiovascular health and energy expenditure. A varied routine that you can maintain is more valuable than a short period of extreme training.

At bbb, StrongHer, Hot Power and personal workouts can form the strength-focused part of your programme.

What should you eat?

A nutritious eating pattern with enough protein and fibre can support satiety and muscle maintenance. Plant-based protein sources include tofu, tempeh, seitan, edamame, beans, lentils, chickpeas, nuts and seeds.

• Include protein in your meals to support muscle and satiety.
• Choose fibre-rich carbohydrates such as whole grains, vegetables, fruit and pulses.
• Include healthy fats from foods such as nuts, seeds, avocado and olive oil.
• Be mindful of alcohol, which adds energy and can affect sleep.
• Eat attentively and choose habits you can sustain.

How do sleep and stress affect weight?

Too little sleep can affect appetite and food choices, while chronic stress can make healthy routines harder to maintain. Menopause symptoms such as night sweats can make this particularly challenging.

Regular movement, a consistent sleep routine and relaxation techniques such as meditation, breathing exercises or Yoga Nidra can all form part of your approach.

What is realistic?

Healthy progress is individual. Body weight alone does not tell the whole story, especially when you start strength training and improve your body composition. Strength, energy, sleep, fitness and how you feel are also useful markers.

A sustainable approach should not depend on rapid weight loss. Give new habits time and adjust them based on how your body responds.

Book your free trial and discover how bbb combines body, food & mind.