Weight changes during menopause are common and completely normal. Research shows that hormonal changes can affect everything from our metabolism to where our bodies store fat. But here’s the good news: by focusing on nourishing your body rather than restricting it, you can maintain a healthy weight while supporting your overall well-being during this transition. 

Understanding Weight Changes During Menopause 

During menopause, several factors can influence weight: 

• Hormonal changes affecting metabolism 

• Shifts in muscle mass 

• Changes in fat distribution 

• Altered insulin sensitivity 

• Sleep disruptions affecting hunger hormones 

• Stress hormones impacting appetite 

Understanding these changes helps us approach weight management with compassion and realistic expectations. Research shows that crash diets or extreme restrictions can be particularly counterproductive during menopause, potentially slowing metabolism further. 

Nourishment Over Restriction 

Instead of focusing on what to cut out, let’s focus on what to add to your plate. This approach helps ensure you’re getting the nutrients needed to support your changing body while naturally managing weight. 

Focus on Protein Power 

Research published in the Journal of Clinical Medicine shows that adequate protein intake becomes increasingly important during menopause for: 

• Maintaining muscle mass 

• Supporting bone health 

• Improving satiety 

• Stabilising blood sugar 

Aim to include quality protein sources at each meal, such as: 

• Lean meats and fish 

• Eggs 

• Legumes 

• Greek yoghurt 

• Nuts and seeds 

Embrace Fibre-Rich Foods 

Fibre plays a crucial role in: 

• Supporting digestive health 

• Maintaining steady blood sugar levels 

• Promoting feelings of fullness 

• Feeding beneficial gut bacteria 

Include plenty of: 

• Vegetables in various colours 

• Whole grains 

• Legumes 

• Fruits 

• Seeds 

Prioritise Healthy Fats 

Quality fats are essential during menopause for: 

• Hormone production 

• Brain health 

• Nutrient absorption 

• Satisfaction from meals 

Focus on sources like: 

• Olive oil 

• Avocados 

• Nuts and seeds 

• Fatty fish 

• Eggs 

Supportive Eating Patterns 

Timing Matters 

Research suggests that when you eat can be as important as what you eat: 

• Try to eat most of your food during daylight hours 

• Allow 12-14 hours between dinner and breakfast when possible 

• Space meals evenly throughout the day 

• Listen to your body’s hunger signals 

Mindful Eating Practices 

Developing a mindful approach to eating can help you: 

• Recognise true hunger 

• Appreciate food more 

• Make better food choices 

• Stop eating when satisfied 

Beyond Food 

Remember that weight management during menopause isn’t just about food: 

Movement Matters 

Regular physical activity helps: 

• Maintain muscle mass 

• Support bone density 

• Regulate appetite 

• Improve insulin sensitivity 

• Boost mood and energy 

Sleep Support 

Quality sleep is crucial for: 

• Hormone balance 

• Appetite regulation 

• Energy levels 

• Stress management 

Stress Management 

Managing stress through practices like: 

• Meditation 

• Gentle movement 

• Deep breathing 

• Time in nature 

• Social connection 

Creating Sustainable Habits 

Instead of focusing on quick fixes, consider: 

1. Making gradual changes that feel sustainable 

2. Celebrating non-scale victories 

3. Focusing on how you feel, not just how you look 

4. Building a supportive environment 

5. Planning ahead for challenging situations 

When to Seek Support 

Consider speaking with a healthcare provider if: 

• You’re experiencing rapid weight changes 

• Traditional approaches aren’t working 

• You have concerns about your metabolism 

• You need help creating a personalised plan 

• Other symptoms are affecting your eating habits 

How Emsee Can Help 

Did you know as a part of the Emsee program, you get unlimited consultations with nutritionists, in addition to doctors, nurses and naturopaths?

Book a consultation with one of our experienced healthcare providers today, with the first consultation with a doctor being gap free bulk-billable which means no out of pocket cost to you. To do this, call 1300 415 414 or fill out our online contact form.   

Alternatively, answer a few questions about your health and lifestyle to get a free assessment report on your situation and discover if Emsee is the perfect match for you. 

References 

1. Davis, S. R., et al. (2023). “Understanding weight changes during menopause: A comprehensive review.” Maturitas, 168, 109-119. 

2. Australasian Menopause Society. (2024). “Position Statement: Weight Management During Menopause.” AMS. 

3. Zhu, F., et al. (2024). “Protein intake and muscle mass preservation in menopausal women.” Journal of Clinical Medicine, 13(2), 456-470. 

4. Royal Australian College of General Practitioners. (2023). “Nutrition and Lifestyle Management During Menopause.” RACGP. 

5. Nutrition Australia. (2024). “Dietary Guidelines for Menopausal Women.” NA. 

This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider before making any decisions about your diet or lifestyle changes.