Why is losing weight harder for women during menopause?

Weight management can become more challenging during menopause because hormonal changes, ageing, muscle loss, sleep and activity can all affect body composition and energy balance. Strategies that worked earlier in life may therefore need to be adjusted.

What changes in your body?

As women age, muscle mass tends to decline unless it is actively maintained. At the same time, menopause is associated with a shift in fat distribution towards the abdominal area. Less muscle can reduce energy expenditure, while poor sleep and stress can influence appetite and eating habits.

These are physiological changes, not simply a lack of willpower.

What role does metabolism play?

Energy needs often decrease with age, especially when muscle mass or activity levels fall. Menopause and ageing overlap, which makes it difficult to attribute changes in metabolism to hormones alone.

The practical implication is that maintaining muscle and staying active become increasingly important.

Why does more fat tend to accumulate around the abdomen?

Lower oestrogen levels are associated with a shift from fat storage around the hips and thighs towards more abdominal fat. Visceral fat around the organs is relevant to long-term metabolic and cardiovascular health.

Sleep, stress, genetics, nutrition and activity also influence abdominal fat.

Does exercising more help?

Exercise supports weight management and health, but more is not always better. Strength training is particularly important because it helps maintain muscle, while cardio and everyday movement support cardiovascular fitness and energy expenditure.

At bbb, a varied routine can include StrongHer, Hot Power, personal workouts, Yoga, Pilates and cardio. Hot cabin workouts add warmth to the training experience, but consistent movement and progressive strength work remain the foundation.

What should you eat?

Focus on a nutritious pattern with enough protein and fibre rather than a restrictive diet.

• Protein: choose plant sources such as tofu, tempeh, seitan, edamame, beans, lentils and chickpeas.
• Fibre: vegetables, fruit, whole grains and pulses support satiety and digestive health.
• Healthy fats: walnuts, flaxseed, chia, seeds, avocado and olive oil can be part of a balanced diet.
• Limit highly processed foods and alcohol if they make it harder to meet your goals or affect your sleep.
• Include soya foods and pulses if you enjoy them; they provide protein and naturally occurring phytoestrogens.

When is professional support useful?

Support can be useful when symptoms substantially affect your daily life, weight changes are unexplained or you find it difficult to create a sustainable routine. Medical advice is appropriate when you are concerned about symptoms or rapid unexplained weight change.

At bbb, we start with you and look at body, food & mind together. Personal coaching can help connect movement, nutrition, sleep and stress to your own goals.

Book your free trial and discover our holistic approach.