Navigating Menopause: A Guide to Weight Loss and Wellbeing

Understanding Menopause

Menopause isn’t just a moment in time – it’s a transition that can last for years. Although it’s defined as the point when a woman hasn’t had a period for 12 months, the reality is that symptoms often begin during perimenopause (which can start in your late 30s or early 40s) and continue into post-menopause.

This major hormonal shift affects your entire body and can cause:

• Weight gain or changes in fat distribution

• Hot flushes, sleep issues, and brain fog

• Mood swings and irritability

• Reduced muscle mass and bone density

• Increased cravings and hunger

• Digestive changes and new food sensitivities

  
  

These are not just “annoying symptoms” to be put up with – they can affect your quality of life. But with the right strategies, you can take back control.

Why Nutrition Matters Now More Than Ever

What Used to Work Doesn’t Anymore

As hormones change, the body becomes less tolerant of habits that used to go unnoticed. Crash diets, skipping meals, or overeating at the weekend can have a bigger impact now than they did in your 20s or 30s.

Food reactions also change. You might now find that alcohol triggers hot flushes or that certain meals cause bloating or indigestion. Instead of feeling frustrated, take this as an opportunity to adjust your approach and experiment with what works for you today.

Good Nutrition Supports All Aspects of Health

By eating well for menopause, you’re also supporting long-term health – your heart, bones, muscles, mood, sleep, brain, and more. Nutritional changes don’t just help with symptoms now; they help protect your future.

Small Changes Can Be Powerful

This stage of life can feel unpredictable – including shifts in family dynamics as kids fly the nest; ageing parents who require more care; or career disillusionment bringing a desire for change – but your food choices are something you can take charge of. Building strong eating habits now puts you back in the driver’s seat for the long term.

Try this: Keep a simple food and symptom journal for a couple of weeks. It can help you spot patterns – like which meals leave you bloated or which snacks keep you full. You don’t need to track calories; just notice what makes you feel better or worse.

Why Weight Gain Happens in Menopause

If your weight is creeping up despite eating the same and moving just as much, you’re not imagining it. While metabolism doesn’t dramatically slow until after 60, other changes during menopause contribute to weight gain:

• Increased hunger: Falling oestrogen raises ghrelin, your hunger hormone.

• More cravings: Neuropeptide Y (which drives appetite) increases, while oxytocin (which suppresses it) decreases.

• Less movement: Energy dips, sore joints, or a busy life can reduce activity.

• Body fat shifts: Fat stores move to the midsection.

• Poor sleep: Hormonal changes disrupt sleep, increasing cravings and reducing energy the next day.

  
  

It’s not about willpower. These are physiological changes. But you can work with your body, not against it.

Understanding why your body is changing is the first step to menopause weight loss

4 Practical Nutrition Strategies for Fat Loss

1. Learn to Recognise Real Hunger

Understanding the difference between true physical hunger and emotional appetite can help you eat more intuitively.

• Pause before eating.

• Ask: “Am I physically hungry or just bored, stressed, or craving?”

• Choose what to do next based on your answer.

  
  

This isn’t about restriction – it’s about getting to know your body and building trust in your signals.

2. Eat Slowly and Mindfully

Eating fast can lead to overeating and digestive discomfort. Slow, mindful meals allow your body to register fullness and reduce bloating and heartburn.

Try this:

• Sit down to eat without distractions.

• Chew thoroughly and pause between bites.

• Notice flavours, textures, and how your body feels.

  
  

3. Prioritise Protein

Midlife women often don’t get enough protein, yet it’s essential for:

• Maintaining and building muscle.

• Feeling full for longer.

• Supporting brain function and mood.

• Aiding recovery after workouts.

  
  

Aim to include a protein source at every meal and snack. Think chicken, fish, tofu, Greek yoghurt, eggs, beans, lentils, and protein-rich snacks, aiming for 30g at every meal.

4. Eat More Minimally Processed Foods

Rather than cutting things out, focus on adding nutrient-dense, real foods:

• Vegetables and fruit.

• Whole grains.

• Legumes, nuts, seeds.

• Healthy fats like avocado and olive oil.

  
  

These foods support weight management, reduce inflammation, improve energy, and keep you satisfied.

Boosting Brain Health During Menopause

If brain fog is making you feel like you’re losing your edge, I hear you. Cognitive issues during menopause are real and frustrating, but they can often be improved with lifestyle changes.

What Contributes to Brain Fog?

• Hormonal fluctuations (decreasing levels of oestrogen and progesterone influence memory and concentration).

• Poor sleep.

• Age-related brain changes.

• Nutrient deficiencies.

  
  

5 Nutrition Tips for Clearer Thinking

1. Eat Enough Fibre

   Supports gut health, which in turn supports brain function. Prioritise vegetables, fruits, beans, and whole grains. Aim for 30g of fibre per day. If you’re not used to eating much fibre, build up slowly.

   
   

2. Get Enough Protein

   Essential for neurotransmitter production (think serotonin, dopamine, melatonin). Helps regulate mood, focus, and sleep. Aim for 30g of protein at every meal.

   
   

3. Choose Healthy Fats

   Omega-3 fats found in oily fish, flaxseeds, walnuts, and chia seeds support brain cell communication and reduce inflammation.

   
   

4. Cut Back on Alcohol

   Drinking alcohol can disrupt sleep and worsen brain fog. Reducing intake (even slightly) can make a big difference.

   
   

5. Minimise Ultra-Processed Foods

   These are often low in nutrients and can increase inflammation. Focus on real, whole foods where possible.

   
   

Prioritise real, minimally-processed foods high in protein, fibre and healthy fats.

Final Thoughts

Menopause can feel like a tough transition, but it’s also a chance to reconnect with your body and prioritise your wellbeing in a way that makes sense for you now – not how you ate or exercised 10 years ago.

There’s no perfect plan, no strict rules, and definitely no need for extreme diets. Instead, focus on:

• Eating to feel well, energised, and strong.

• Noticing how your body responds to different foods.

• Taking small, sustainable steps toward your goals.

  
  

As a Nutrition Coach specialising in menopause weight loss, I’m here to help you let go of the dieting mindset, build lifelong habits, and feel confident in your own skin again – through perimenopause and beyond.

If you're ready to stop dieting and start feeling in control of your body again, I’d love to help. Get in touch for a free, no-pressure chat to see how we can work together to support your health and weight loss goals through menopause.