![\"woman](\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2021\/05\/woman-practicing-yoga-1296x728-header.jpg?w=1155&h=1528\")
Why menopause makes weight loss so hard<\/a><\/h2>\n\n\n\nMenopause officially starts when a person hasn\u2019t had a menstrual cycle for 12 months. Around this time, it may be very hard to lose weight.<\/p>\n\n\n\n
In fact, many people notice that they actually start putting on weight during perimenopause<\/a>, which can begin a decade prior to menopause.<\/p>\n\n\n\nSeveral factors play a role in weight gain around menopause, including:<\/p>\n\n\n\n
- Hormone fluctuations.<\/strong> Both elevated and very low levels of estrogen can lead to increased fat storage (1Trusted Source<\/a>, 2<\/a>).<\/li>
- Loss of muscle mass.<\/strong> This occurs due to age, hormonal changes, and decreased physical activity (3<\/a>, 4<\/a>).<\/li>
- Inadequate sleep.<\/strong> Many women have trouble sleeping during menopause. Poor sleep is linked to weight gain (5<\/a>, 6<\/a>, 7Trusted Source<\/a>).<\/li>
- Increased insulin resistance.<\/strong> Women often become insulin resistant<\/a> as they age, which can make losing weight more difficult (8Trusted Source<\/a>, 9<\/a>).<\/li><\/ul>\n\n\n\n
What\u2019s more, fat storage shifts from the hips and thighs to the abdomen during menopause. This increases the risk of metabolic syndrome, type 2 diabetes, and heart disease (9<\/a>).<\/p>\n\n\n\nTherefore, strategies that promote the loss of abdominal fat are particularly important at this stage of life.<\/p>\n\n\n\n
SUMMARY<\/strong><\/p>Menopause may lead to hormonal changes, loss of muscle mass, poor sleep, and insulin resistance. These effects may, in turn, increase the risk of weight gain.<\/p><\/blockquote>\n\n\n\n
Importance of a calorie deficit<\/a><\/h2>\n\n\n\nTo lose weight, a calorie deficit is needed.<\/p>\n\n\n\n
According to some research, a woman\u2019s resting energy expenditure, or the number of calories she burns during rest, declines during and after menopause (4<\/a>).<\/p>\n\n\n\nAlthough it may be tempting to try a very low calorie diet to lose weight quickly<\/a>, eating so few calories can sometimes make weight loss harder.<\/p>\n\n\n\nResearch shows that restricting calories to low levels causes loss of muscle mass and a further decline in metabolic rate<\/a> (10<\/a>, 11Trusted Source<\/a>)<\/p>\n\n\n\nSo while very low calorie diets may result in short-term weight loss, their effects on muscle mass and metabolic rate will make it hard to keep the weight off.<\/p>\n\n\n\n
Moreover, insufficient calorie intake and decreased muscle mass may lead to bone loss. This can increase your risk for osteoporosis (12Trusted Source<\/a>).<\/p>\n\n\n\nAdopting a healthy lifestyle that can be maintained long term can help preserve your metabolic rate and reduce the amount of muscle mass you lose with age.<\/p>\n\n\n\n
SUMMARY<\/strong><\/p>A calorie deficit is needed for weight loss. However, cutting calories too much increases the loss of lean muscle, which accelerates the drop in metabolic rate that occurs with age.<\/p><\/blockquote>\n\n\n\n
Diet plans that work well during menopause<\/a><\/h2>\n\n\n\nHere are four nutritious diets<\/a> that have been shown to help with weight loss during and beyond the menopausal transition.<\/p>\n\n\n\nThe low carb diet<\/h3>\n\n\n\n
Many studies<\/a> have shown that low carb diets are excellent for weight loss and are also able to help reduce abdominal fat (13Trusted Source<\/a>, 14Trusted Source<\/a>, 15Trusted Source<\/a>).<\/p>\n\n\n\nAlthough perimenopausal and postmenopausal women have been included in several low carb studies, there have only been a few studies looking at this population exclusively.<\/p>\n\n\n\n
In one such study, postmenopausal women on a low carb diet lost 21.8 pounds (9.9 kilograms), 27.5% of their body fat, and 3.5 inches (8.9 centimeters) from their waists within 6 months (16Trusted Source<\/a>).<\/p>\n\n\n\nWhat\u2019s more, carb intake doesn\u2019t need to be extremely low to produce weight loss.<\/p>\n\n\n\n
In another study, a paleo diet<\/a> providing roughly 30% of calories from carbs produced a greater reduction in abdominal fat and weight after 2 years than a low fat diet. The low fat diet provided 55\u201360% of calories from carbs (17Trusted Source<\/a>).<\/p>\n\n\n\nHere\u2019s a detailed guide to the low carb diet, which includes a meal plan and menu.<\/a><\/p>\n\n\n\nThe Mediterranean diet<\/h3>\n\n\n\n
Although the Mediterranean diet is best known for improving health and reducing heart disease risk, studies show it may also help you lose weight (18Trusted Source<\/a>, 19Trusted Source<\/a>).<\/p>\n\n\n\nLike low carb diet studies, most Mediterranean diet studies<\/a> have looked at both men and women rather than perimenopausal or postmenopausal women exclusively.<\/p>\n\n\n\nIn one study of men and women ages 55 years and older, those who followed a Mediterranean diet had significant reductions in abdominal fat. Their diets were supplemented with either nuts or olive oil (20<\/a>).<\/p>\n\n\n\nRead this for a guide to the Mediterranean diet, including a meal plan and sample menu.<\/a><\/p>\n\n\n\nA vegan or vegetarian diet<\/h3>\n\n\n\n
Vegan and vegetarian diets have also shown promise for weight loss (21<\/a>).<\/p>\n\n\n\nOlder studies in postmenopausal women reported significant weight loss and improvements in health among a group assigned to a vegan diet (22Trusted Source<\/a>, 23Trusted Source<\/a>).<\/p>\n\n\n\nA 2018 survey found that vegans in perimenopause experienced less severe vasomotor symptoms (such as hot flashes) and physical symptoms than omnivores (24Trusted Source<\/a>).<\/p>\n\n\n\nHowever, a more flexible vegetarian approach that includes dairy and eggs has also been shown to work well in older women (25Trusted Source<\/a>).<\/p>\n\n\n\nRead this to learn more about the differences between vegan and vegetarian diets.<\/a><\/p>\n\n\n\nSUMMARY<\/strong><\/p>Low carb, Mediterranean, vegan, and vegetarian diets have been shown to have benefits in perimenopause and menopause.<\/p><\/blockquote>\n\n\n\n
Best types of exercise for weight loss<\/a><\/h2>\n\n\n\nMost people become less active as they age.<\/p>\n\n\n\n
However, exercise may be more important than ever during and after menopause.<\/p>\n\n\n\n
It can improve mood, promote a healthy weight, and protect your muscles and bones (26<\/a>).<\/p>\n\n\n\nResistance training<\/a> with weights or bands can be extremely effective at preserving or even increasing lean muscle mass. Lean muscle mass normally declines with hormonal changes and age (27Trusted Source<\/a>, 28<\/a>, 29Trusted Source<\/a>).<\/p>\n\n\n\nAlthough all types of resistance training are beneficial, recent research suggests that performing more repetitions is better, especially for reducing abdominal fat (30Trusted Source<\/a>, 31Trusted Source<\/a>).<\/p>\n\n\n\nAerobic exercise<\/a>, or cardio, is also great for menopause. Studies have shown that it can reduce abdominal fat while preserving muscle during weight loss (32Trusted Source<\/a>, 33Trusted Source<\/a>, 34Trusted Source<\/a>).<\/p>\n\n\n\nA mix of resistance training and aerobic exercise may be the best strategy for weight loss (35Trusted Source<\/a>).<\/p>\n\n\n\nSUMMARY<\/strong><\/p>Resistance training and aerobic exercise can help promote fat loss while preventing the muscle loss that normally occurs around menopause.<\/p><\/blockquote>\n\n\n\n
Lifestyle changes that promote weight loss during menopause<\/a><\/h2>\n\n\n\nHere are several ways to improve your quality of life and make weight loss easier during menopause.<\/p>\n\n\n\n
Get restful, quality sleep<\/h3>\n\n\n\n
Many women in menopause have trouble sleeping due to hot flashes, night sweats, stress, and other physical effects of estrogen deficiency (36<\/a>).<\/p>\n\n\n\nHowever, getting enough high-quality sleep is important for achieving and maintaining a moderate weight.<\/p>\n\n\n\n
People who sleep too little have higher levels of the \u201chunger hormone\u201d ghrelin<\/a>, have lower levels of the \u201cfullness hormone\u201d leptin<\/a>, and are more likely to be overweight (37<\/a>, 38<\/a>).<\/p>\n\n\n\nExplore psychotherapy<\/h3>\n\n\n\n
Cognitive behavioral therapy (CBT)<\/a>, a form of psychotherapy shown to help with insomnia, may benefit women experiencing symptoms of low estrogen.<\/p>\n\n\n\nAccording to a 2019 study, postmenopausal women who received CBT for their insomnia saw a greater increase in sleep duration over 6 months than women who received sleep hygiene education or sleep restriction therapy (39<\/a>).<\/p>\n\n\n\nSleep restriction therapy is a component of CBT. The goal of sleep restriction therapy is to purposefully limit the amount of time you spend in bed lying awake or not sleeping.<\/p>\n\n\n\n
Try acupuncture<\/h3>\n\n\n\n
Acupuncture may also be helpful.<\/p>\n\n\n\n
In one study, it reduced the frequency of hot flashes by 36.7% over 6 months. A review of several studies found that acupuncture may increase estrogen levels, which can help reduce symptoms and promote better sleep (40Trusted Source<\/a>, 41Trusted Source<\/a>).<\/p>\n\n\n\nFind a way to relieve stress<\/h3>\n\n\n\n
Stress relief is also important during the menopausal transition.<\/p>\n\n\n\n
In addition to increasing the risk of heart disease, stress leads to elevated cortisol levels, which are associated with increased abdominal fat (42Trusted Source<\/a>).<\/p>\n\n\n\nSeveral studies have found that yoga can help reduce stress and relieve symptoms in women going through menopause (43<\/a>, 44Trusted Source<\/a>, 45Trusted Source<\/a>).<\/p>\n\n\n\nSUMMARY<\/strong><\/p>Certain lifestyle changes, such as getting more high-quality sleep, can help make it easier to manage your menopause symptoms. As a result, losing weight may become easier.<\/p><\/blockquote>\n\n\n\n
ADVERTISING<\/p>\n\n\n\n
Diet tips that work<\/a><\/h2>\n\n\n\nHere are a few other tips<\/a> that can help with weight loss during menopause or at any age.<\/p>\n\n\n\n- Eat plenty of protein.<\/strong> Protein<\/a> helps keep you full and satisfied, increases metabolic rate, and reduces muscle loss during weight loss (46Trusted Source<\/a>, 47<\/a>, 48<\/a>).<\/li>
- Include dairy in your diet.<\/strong> Research suggests that dairy products<\/a> can help you lose fat while retaining muscle mass (49<\/a>, 50<\/a>).<\/li>
- Eat foods high in soluble fiber.<\/strong> Consuming high fiber foods<\/a> like flaxseeds, Brussels sprouts, avocados, and broccoli can help increase insulin sensitivity, reduce appetite, and promote weight loss (51<\/a>, 52Trusted Source<\/a>).<\/li>
- Drink green tea.<\/strong> Green tea<\/a> contains the compounds caffeine and epigallocatechin gallate (EGCG). They may help you burn fat (53Trusted Source<\/a>, 54Trusted Source<\/a>, 55<\/a>).<\/li>
- Practice mindful eating.<\/strong> Mindful eating<\/a> may help reduce stress and improve your relationship with food, so you end up eating less (56<\/a>, 57Trusted Source<\/a>).<\/li><\/ol>\n\n\n\n
SUMMARY<\/strong><\/p>Eating mindfully and consuming foods and beverages that support weight loss can help you lose weight during menopause.<\/p><\/blockquote>\n\n\n\n
The bottom line<\/a><\/h2>\n\n\n\nAlthough losing weight may be your primary goal, it\u2019s important that you make changes you can maintain long term.<\/p>\n\n\n\n
It\u2019s also best to focus on health rather than the number on the scale.<\/p>\n\n\n\n
Maintaining a healthy lifestyle by exercising, getting enough sleep, focusing on a nutrient-dense balanced diet, and eating mindfully can help you look and feel your absolute best during menopause and beyond.<\/p>\n\n\n\n
Last medically reviewed on May 12, 2021<\/p>\n\n\n\n
Several factors play a role in weight gain around menopause, including:<\/p>\n\n\n\n
- Hormone fluctuations.<\/strong> Both elevated and very low levels of estrogen can lead to increased fat storage (1Trusted Source<\/a>, 2<\/a>).<\/li>
- Loss of muscle mass.<\/strong> This occurs due to age, hormonal changes, and decreased physical activity (3<\/a>, 4<\/a>).<\/li>
- Inadequate sleep.<\/strong> Many women have trouble sleeping during menopause. Poor sleep is linked to weight gain (5<\/a>, 6<\/a>, 7Trusted Source<\/a>).<\/li>
- Increased insulin resistance.<\/strong> Women often become insulin resistant<\/a> as they age, which can make losing weight more difficult (8Trusted Source<\/a>, 9<\/a>).<\/li><\/ul>\n\n\n\n
What\u2019s more, fat storage shifts from the hips and thighs to the abdomen during menopause. This increases the risk of metabolic syndrome, type 2 diabetes, and heart disease (9<\/a>).<\/p>\n\n\n\n
Therefore, strategies that promote the loss of abdominal fat are particularly important at this stage of life.<\/p>\n\n\n\n
SUMMARY<\/strong><\/p>
Menopause may lead to hormonal changes, loss of muscle mass, poor sleep, and insulin resistance. These effects may, in turn, increase the risk of weight gain.<\/p><\/blockquote>\n\n\n\n
Importance of a calorie deficit<\/a><\/h2>\n\n\n\n
To lose weight, a calorie deficit is needed.<\/p>\n\n\n\n
According to some research, a woman\u2019s resting energy expenditure, or the number of calories she burns during rest, declines during and after menopause (4<\/a>).<\/p>\n\n\n\n
Although it may be tempting to try a very low calorie diet to lose weight quickly<\/a>, eating so few calories can sometimes make weight loss harder.<\/p>\n\n\n\n
Research shows that restricting calories to low levels causes loss of muscle mass and a further decline in metabolic rate<\/a> (10<\/a>, 11Trusted Source<\/a>)<\/p>\n\n\n\n
So while very low calorie diets may result in short-term weight loss, their effects on muscle mass and metabolic rate will make it hard to keep the weight off.<\/p>\n\n\n\n
Moreover, insufficient calorie intake and decreased muscle mass may lead to bone loss. This can increase your risk for osteoporosis (12Trusted Source<\/a>).<\/p>\n\n\n\n
Adopting a healthy lifestyle that can be maintained long term can help preserve your metabolic rate and reduce the amount of muscle mass you lose with age.<\/p>\n\n\n\n
SUMMARY<\/strong><\/p>
A calorie deficit is needed for weight loss. However, cutting calories too much increases the loss of lean muscle, which accelerates the drop in metabolic rate that occurs with age.<\/p><\/blockquote>\n\n\n\n
Diet plans that work well during menopause<\/a><\/h2>\n\n\n\n
Here are four nutritious diets<\/a> that have been shown to help with weight loss during and beyond the menopausal transition.<\/p>\n\n\n\n
The low carb diet<\/h3>\n\n\n\n
Many studies<\/a> have shown that low carb diets are excellent for weight loss and are also able to help reduce abdominal fat (13Trusted Source<\/a>, 14Trusted Source<\/a>, 15Trusted Source<\/a>).<\/p>\n\n\n\n
Although perimenopausal and postmenopausal women have been included in several low carb studies, there have only been a few studies looking at this population exclusively.<\/p>\n\n\n\n
In one such study, postmenopausal women on a low carb diet lost 21.8 pounds (9.9 kilograms), 27.5% of their body fat, and 3.5 inches (8.9 centimeters) from their waists within 6 months (16Trusted Source<\/a>).<\/p>\n\n\n\n
What\u2019s more, carb intake doesn\u2019t need to be extremely low to produce weight loss.<\/p>\n\n\n\n
In another study, a paleo diet<\/a> providing roughly 30% of calories from carbs produced a greater reduction in abdominal fat and weight after 2 years than a low fat diet. The low fat diet provided 55\u201360% of calories from carbs (17Trusted Source<\/a>).<\/p>\n\n\n\n
Here\u2019s a detailed guide to the low carb diet, which includes a meal plan and menu.<\/a><\/p>\n\n\n\n
The Mediterranean diet<\/h3>\n\n\n\n
Although the Mediterranean diet is best known for improving health and reducing heart disease risk, studies show it may also help you lose weight (18Trusted Source<\/a>, 19Trusted Source<\/a>).<\/p>\n\n\n\n
Like low carb diet studies, most Mediterranean diet studies<\/a> have looked at both men and women rather than perimenopausal or postmenopausal women exclusively.<\/p>\n\n\n\n
In one study of men and women ages 55 years and older, those who followed a Mediterranean diet had significant reductions in abdominal fat. Their diets were supplemented with either nuts or olive oil (20<\/a>).<\/p>\n\n\n\n
Read this for a guide to the Mediterranean diet, including a meal plan and sample menu.<\/a><\/p>\n\n\n\n
A vegan or vegetarian diet<\/h3>\n\n\n\n
Vegan and vegetarian diets have also shown promise for weight loss (21<\/a>).<\/p>\n\n\n\n
Older studies in postmenopausal women reported significant weight loss and improvements in health among a group assigned to a vegan diet (22Trusted Source<\/a>, 23Trusted Source<\/a>).<\/p>\n\n\n\n
A 2018 survey found that vegans in perimenopause experienced less severe vasomotor symptoms (such as hot flashes) and physical symptoms than omnivores (24Trusted Source<\/a>).<\/p>\n\n\n\n
However, a more flexible vegetarian approach that includes dairy and eggs has also been shown to work well in older women (25Trusted Source<\/a>).<\/p>\n\n\n\n
Read this to learn more about the differences between vegan and vegetarian diets.<\/a><\/p>\n\n\n\n
SUMMARY<\/strong><\/p>
Low carb, Mediterranean, vegan, and vegetarian diets have been shown to have benefits in perimenopause and menopause.<\/p><\/blockquote>\n\n\n\n
Best types of exercise for weight loss<\/a><\/h2>\n\n\n\n
Most people become less active as they age.<\/p>\n\n\n\n
However, exercise may be more important than ever during and after menopause.<\/p>\n\n\n\n
It can improve mood, promote a healthy weight, and protect your muscles and bones (26<\/a>).<\/p>\n\n\n\n
Resistance training<\/a> with weights or bands can be extremely effective at preserving or even increasing lean muscle mass. Lean muscle mass normally declines with hormonal changes and age (27Trusted Source<\/a>, 28<\/a>, 29Trusted Source<\/a>).<\/p>\n\n\n\n
Although all types of resistance training are beneficial, recent research suggests that performing more repetitions is better, especially for reducing abdominal fat (30Trusted Source<\/a>, 31Trusted Source<\/a>).<\/p>\n\n\n\n
Aerobic exercise<\/a>, or cardio, is also great for menopause. Studies have shown that it can reduce abdominal fat while preserving muscle during weight loss (32Trusted Source<\/a>, 33Trusted Source<\/a>, 34Trusted Source<\/a>).<\/p>\n\n\n\n
A mix of resistance training and aerobic exercise may be the best strategy for weight loss (35Trusted Source<\/a>).<\/p>\n\n\n\n
SUMMARY<\/strong><\/p>
Resistance training and aerobic exercise can help promote fat loss while preventing the muscle loss that normally occurs around menopause.<\/p><\/blockquote>\n\n\n\n
Lifestyle changes that promote weight loss during menopause<\/a><\/h2>\n\n\n\n
Here are several ways to improve your quality of life and make weight loss easier during menopause.<\/p>\n\n\n\n
Get restful, quality sleep<\/h3>\n\n\n\n
Many women in menopause have trouble sleeping due to hot flashes, night sweats, stress, and other physical effects of estrogen deficiency (36<\/a>).<\/p>\n\n\n\n
However, getting enough high-quality sleep is important for achieving and maintaining a moderate weight.<\/p>\n\n\n\n
People who sleep too little have higher levels of the \u201chunger hormone\u201d ghrelin<\/a>, have lower levels of the \u201cfullness hormone\u201d leptin<\/a>, and are more likely to be overweight (37<\/a>, 38<\/a>).<\/p>\n\n\n\n
Explore psychotherapy<\/h3>\n\n\n\n
Cognitive behavioral therapy (CBT)<\/a>, a form of psychotherapy shown to help with insomnia, may benefit women experiencing symptoms of low estrogen.<\/p>\n\n\n\n
According to a 2019 study, postmenopausal women who received CBT for their insomnia saw a greater increase in sleep duration over 6 months than women who received sleep hygiene education or sleep restriction therapy (39<\/a>).<\/p>\n\n\n\n
Sleep restriction therapy is a component of CBT. The goal of sleep restriction therapy is to purposefully limit the amount of time you spend in bed lying awake or not sleeping.<\/p>\n\n\n\n
Try acupuncture<\/h3>\n\n\n\n
Acupuncture may also be helpful.<\/p>\n\n\n\n
In one study, it reduced the frequency of hot flashes by 36.7% over 6 months. A review of several studies found that acupuncture may increase estrogen levels, which can help reduce symptoms and promote better sleep (40Trusted Source<\/a>, 41Trusted Source<\/a>).<\/p>\n\n\n\n
Find a way to relieve stress<\/h3>\n\n\n\n
Stress relief is also important during the menopausal transition.<\/p>\n\n\n\n
In addition to increasing the risk of heart disease, stress leads to elevated cortisol levels, which are associated with increased abdominal fat (42Trusted Source<\/a>).<\/p>\n\n\n\n
Several studies have found that yoga can help reduce stress and relieve symptoms in women going through menopause (43<\/a>, 44Trusted Source<\/a>, 45Trusted Source<\/a>).<\/p>\n\n\n\n
SUMMARY<\/strong><\/p>
Certain lifestyle changes, such as getting more high-quality sleep, can help make it easier to manage your menopause symptoms. As a result, losing weight may become easier.<\/p><\/blockquote>\n\n\n\n
ADVERTISING<\/p>\n\n\n\n
Diet tips that work<\/a><\/h2>\n\n\n\n
Here are a few other tips<\/a> that can help with weight loss during menopause or at any age.<\/p>\n\n\n\n
- Eat plenty of protein.<\/strong> Protein<\/a> helps keep you full and satisfied, increases metabolic rate, and reduces muscle loss during weight loss (46Trusted Source<\/a>, 47<\/a>, 48<\/a>).<\/li>
- Include dairy in your diet.<\/strong> Research suggests that dairy products<\/a> can help you lose fat while retaining muscle mass (49<\/a>, 50<\/a>).<\/li>
- Eat foods high in soluble fiber.<\/strong> Consuming high fiber foods<\/a> like flaxseeds, Brussels sprouts, avocados, and broccoli can help increase insulin sensitivity, reduce appetite, and promote weight loss (51<\/a>, 52Trusted Source<\/a>).<\/li>
- Drink green tea.<\/strong> Green tea<\/a> contains the compounds caffeine and epigallocatechin gallate (EGCG). They may help you burn fat (53Trusted Source<\/a>, 54Trusted Source<\/a>, 55<\/a>).<\/li>
- Practice mindful eating.<\/strong> Mindful eating<\/a> may help reduce stress and improve your relationship with food, so you end up eating less (56<\/a>, 57Trusted Source<\/a>).<\/li><\/ol>\n\n\n\n
SUMMARY<\/strong><\/p>
Eating mindfully and consuming foods and beverages that support weight loss can help you lose weight during menopause.<\/p><\/blockquote>\n\n\n\n
The bottom line<\/a><\/h2>\n\n\n\n
Although losing weight may be your primary goal, it\u2019s important that you make changes you can maintain long term.<\/p>\n\n\n\n
It\u2019s also best to focus on health rather than the number on the scale.<\/p>\n\n\n\n
Maintaining a healthy lifestyle by exercising, getting enough sleep, focusing on a nutrient-dense balanced diet, and eating mindfully can help you look and feel your absolute best during menopause and beyond.<\/p>\n\n\n\n
Last medically reviewed on May 12, 2021<\/p>\n\n\n\n
- Include dairy in your diet.<\/strong> Research suggests that dairy products<\/a> can help you lose fat while retaining muscle mass (49<\/a>, 50<\/a>).<\/li>
- Loss of muscle mass.<\/strong> This occurs due to age, hormonal changes, and decreased physical activity (3<\/a>, 4<\/a>).<\/li>