Can't Lose Weight During Menopause? Here's What to Do About It.

If you feel like you can’t lose weight during menopause, you’re not alone. Weight gain around the midsection is incredibly common during this life stage, and many women find themselves confused or frustrated when their usual strategies no longer work.

In this article, we’ll explore what’s going on in your body, how hormonal changes affect weight, and what you can do to support yourself -- both physically and emotionally -- during this transition.

Compassion First: This Is Not About Shame

Let’s start with something important: this isn’t about body shaming. I encourage you to love your body as it is, including all its changes and perceived imperfections. But if you're feeling uncomfortable, dealing with health risks, or simply curious why your body feels so different now, it’s okay to seek support.

Midsection weight gain during perimenopause and menopause is common, and you deserve compassionate, evidence-based information.

Why Menopause Can Shift Body Fat to the Belly

Menopause doesn’t necessarily cause weight gain, but it often changes where your body stores fat -- especially around the midsection.

This change is largely influenced by declining estrogen levels. Estrogen helps regulate how fat is stored and burned. As estrogen drops, the body may shift fat storage from the hips and thighs to the abdominal area. This happened with me personally -- you can read more about my story here.

Genetics also play a role, as well as lifestyle factors like physical activity levels and diet. For many women, the weight gain might have been slowly creeping up over time -- menopause is just when it starts to become more apparent.

Why You Might Feel Like You Can't Lose Weight During Menopause

Here are some key reasons why losing weight during menopause can feel especially challenging:

1. Hormonal Changes Increase Appetite

Estrogen helps suppress appetite and increases the body’s ability to burn calories. When estrogen levels fall, appetite can rise — which makes maintaining or losing weight more difficult.

2. Loss of Muscle Mass

We naturally lose muscle as we age, and estrogen plays a role in preserving that muscle. Since muscle burns more energy than fat, a decrease in muscle mass slows your metabolism.

3. Less Physical Activity

Joint pain, stiffness, fatigue, and a general lack of motivation are common in perimenopause and menopause, all of which can lead to less movement. In my experience, many women are dealing with fatigue and decreased activity during this time. If your eating habits stay the same while your activity drops, weight gain -- especially around the belly -- becomes more likely.

4. Changes in Posture and Height

As we age, the discs between the bones of our spine can shrink, leading to a loss of height and subtle posture changes. This can make your belly look bigger, even if your weight hasn't changed significantly. Working on posture can help improve how your body feels and looks.

The Role of Oxytocin in Cravings

Oxytocin, often called the “love hormone,” decreases during menopause -- and low oxytocin levels may increase cravings.

The good news? You can naturally boost oxytocin by:

• Spending time with loved ones or pets

• Practicing meditation (especially loving-kindness meditation)

• Doing random acts of kindness

• Cultivating connection and affection in daily life

Try This: Loving-Kindness Meditation

In a loving-kindness meditation, you focus on growing feelings of love and compassion -- first for yourself, then for others (even those who are difficult), and finally for all beings. This type of meditation may help regulate cravings by increasing oxytocin and calming the nervous system.

Even though there’s no direct evidence that oxytocin-boosting activities reduce cravings, they certainly support overall emotional well-being and reduce stress.

Cortisol and Belly Fat

Cortisol, the body’s primary stress hormone, contributes to belly fat, muscle loss, sleep issues, fatigue, and decreased motivation to move. If you're feeling constantly stressed, it's not your fault that weight loss feels harder. You may also be reaching for comfort foods more often, as I did.

Stress Reduction Strategies:

• Gentle exercise like stretching or restorative yoga

• Daily meditation or breathwork

• Prioritizing sleep and self-care

• Choosing nourishing meals that align with your goals

How a Menopause Coach Can Support You

If you feel like you can't lose weight during menopause, working with a menopause coach can help.

A coach can guide you through strategies like:

• EFT tapping to reduce the urge to give in to cravings

• Delaying cravings -- waiting 10 minutes while going for a walk or drinking water before deciding whether to eat the food you are craving

• Exploring the deeper emotional reasons behind cravings

• Creating sustainable routines that work with your life

Coaching can also help shift all-or-nothing thinking. You don’t need to give up your favourite foods forever -- I encourage clients to keep some treats in their life so that they don't feel deprived.

Mindful Treats Matter

If you choose to enjoy a treat, do it mindfully:

• Sit down

• Take a few deep breaths

• Smell and savour each bite

• Eliminate distractions like screens

• Be present

You may find you're satisfied with far less when you truly experience the pleasure of eating. Here is an article I wrote about menopause and mindful eating.

What to Eat for Weight Loss During Menopause

To feel full, energized, and hormonally supported, make sure your meals include:

• Enough plant-based protein (like tofu, legumes, tempeh)

• Healthy fats (like avocado, nuts, seeds, olive oil)

• Fiber (from veggies, fruits, and whole grains)

• Plenty of water -- dehydration can increase cravings

Building a Movement Strategy

You don’t need intense workouts to lose weight. You just need consistency and variety. Have a few options based on how you're feeling:

• High-energy days: Hiking, strength training, dance workouts

• Low-energy days: Gentle yoga, stretching, walking

• Busy days: A 15-minute workout or movement break

• Fun days: Try learning a dance routine from YouTube!

Also increase your non-exercise activity throughout the day:

• Take the stairs

• Walk a block farther from your destination

• Stand and stretch often during work hours

• Housework counts too!

Summary: What to Do If You Feel Like You Can't Lose Weight During Menopause

Here's a recap of strategies to support your weight and well-being:

1. Improve your posture

2. Decrease stress with meditation or gentle movement

3. Try loving-kindness meditation to increase oxytocin

4. Have a strategy to manage cravings (walk, water, delay)

5. Enjoy treats mindfully

6. Eat enough protein, fiber, and healthy fats

7. Stay hydrated

8. Choose movement activities that suit your energy level

9. Increase daily, non-exercise movement

Further Menopause Support

If you need more support on your vegan menopause journey, join me inside my 12-week one-on-one coaching program. Or check out my self-guided Weight Loss Quick Start Mini-Course.

Like this post and want to read more? Check out these other resources:

Perimenopause Weight Gain and Loss - My Story

Perimenopause and Weight Loss Myths

Menopause and Mindful Eating

DISCLAIMER: This information on this website is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.