WEIGHT MANAGEMENT DURING MENOPAUSE: REALITIES AND SOLUTIONS

Among these changes, one concern seems to come up most often : weight gain. But is it inevitable? The good news is that with the right strategies, it’s absolutely possible to manage weight, boost energy, and feel good in your body, even during this transition.

Why does weight fluctuate during menopause?

During menopause, estrogen levels decline, which can slow metabolism and reduce muscle mass. The main factors behind gradual weight gain include :

• Fewer calories burned at rest : since muscle burns more energy than fat, a loss of muscle means your body uses fewer calories at rest.
  
  

• Reduced physical activity : activity levels often decline with age, which makes weight gain more likely.
  
  

• Shift in fat distribution : the body tends to store more fat around the abdomen.
  
  

• Stress : can trigger cravings or lead to less healthy food choices.
  
  

• Poor sleep : disrupts hunger hormones, making you feel hungrier.
  
  

• Lighter, fragmented sleep with age : less restorative nights increase fatigue during the day.

It’s completely normal for weight loss to feel more challenging during this stage of life, but with the right adjustments, reaching your health goals is still possible.

Eating well during this stage of life

1. Focus on protein to support muscle and fullness

Protein is a key ally during menopause, helping preserve muscle mass and increase satiety, the feeling of being satisfied after a meal. Make sure it’s included at every eating occasion :

• Breakfast: add eggs to a quick omelette, mix greek yogurt into a smoothie or muesli, or try cottage cheese with fresh fruit.
  
  

• Lunch/dinner: include a portion of meat, poultry, fish, seafood, or plant-based proteins (tofu, tempeh, beans, lentils) at every meal. Quick options include boiled eggs in a salad, canned tuna in a sandwich, or cooked chicken in a bowl.
  
  

• Snacks: prepare protein bars or muffins, pair cheese cubes with fruit, or snack on roasted chickpeas.

Tip : Build a go-to collection of protein-rich recipes to keep your meals varied and satisfying.

2. Prioritize fibre to manage appetite and blood sugar

Fibre slows digestion, helping stabilize blood sugar and extend satiety. It also supports gut health, which can be disrupted during menopause.

• Whole grains : switch to whole wheat bread and pasta, try quinoa in grain bowls, or add oats to overnight oats.
  
  

• Legumes : add lentils to soups, make a hearty bean chili, or toss chickpeas into salads.
  
  

• Fruits : blend berries into smoothies or yogurt, or grab an apple as a snack.
  
  

• Vegetables : prep a tray of raw veggies for quick additions to meals, or add a side salad to your plate.
  
  

• Nuts and seeds : sprinkle pumpkin seeds over cereal or yogurt, or enjoy a handful of nuts with your snack or salad.

3. Cut back on added sugars and ultra-processed foods

Foods high in added sugars or ultra-processed ingredients cause quick blood sugar spikes, which promote fat storage, especially around the belly. They’re also low in nutrients and can drive more cravings. Focus instead on whole, nourishing options :

• Desserts and snacks : make homemade treats like cookies, pudding, ice cream, or cakes in reduced-sugar versions, or opt for simple choices like whole fruit, unsweetened applesauce, or Greek yogurt with oats and berries.
  
  

• Drinks : replace sugary beverages with water, sparkling water, flavoured water, or unsweetened teas and infusions.
  
  

• Pantry staples : aim for products with no more than 5–7 g of sugar per serving, such as our pantry products.

There are countless recipes for low-sugar, fibre-rich snacks and desserts : explore them and enjoy the variety!

4. Practice intuitive eating

Hormonal changes during menopause can affect appetite, making mindful eating especially valuable. Instead of following rigid diet rules, intuitive eating encourages listening to your hunger and fullness cues :

• Structure your meals : include protein, fibre, and healthy fats at each meal to stay satisfied longer. Aim not to go more than 4–5 hours without eating, and add snacks if needed.
  
  

• Check in with hunger : before snacking, ask yourself—am I physically hungry, or is this linked to stress, fatigue, or boredom?
  
  

• Eat slowly and mindfully : savour each bite, put down your fork between bites, and notice when you feel comfortably satisfied.

This approach not only supports weight management but also fosters a healthier, more balanced relationship with food. A registered dietitian can help guide you through this process with compassion and practical tools.

Other important factors

1. Stay active

Aim for at least 150 minutes of moderate activity per week, like brisk walking, swimming, or cycling. Strength training (even with light weights or resistance bands) is especially important to help preserve muscle.

2. Manage stress and sleep

Relaxation practices like meditation or yoga can help reduce stress, while good sleep hygiene is crucial for balancing hunger hormones and reducing cravings.

The benefits of professional support

With smart food choices, regular physical activity, and proper stress and sleep management, it’s absolutely possible to reduce menopause symptoms and feel better through this transition. Working with a registered dietitian provides personalized support that goes beyond weight management :

• Reduce symptoms : tailor your diet to ease hot flashes, fatigue, and sleep issues.
  
  

• Protect bones and muscles : ensure adequate protein, calcium, and vitamin D.
  
  

• Stabilize energy and digestion : create balanced meals and support gut health, which is often affected during menopause.
  
  

• Manage stress and body connection : learn to listen to your needs, practice mindfulness, and strengthen self-esteem.

For personalized support that fits your lifestyle, book an appointment with a registered dietitian and feel empowered through this stage of life.