Weight gain around menopause is common due to hormonal changes and a slower metabolism. However, with the right diet, lifestyle, and treatments like HRT or weight loss injections, you can manage your weight and improve your well-being.
Here, we’ll cover everything you need to know about weight loss during menopause.
Three key takeaways
Menopause can make weight management harder, but lifestyle changes like better diet and regular exercise can help.
Treatments like HRT and weight loss injections (including Mounjaro) may provide additional support when prescribed by a clinician.
Supplements and balanced nutrition help relieve symptoms of menopause and support healthy, sustainable weight loss.
Why is weight loss harder during menopause?
Weight loss becomes more difficult during menopause because falling oestrogen levels slow metabolism and shift fat towards the abdomen. At the same time, muscle mass naturally declines, symptoms often disrupt sleep, and stress can rise, all of which make managing weight harder.
As oestrogen drops, your body also burns fewer calories at rest, meaning it’s easier to gain weight even if your routine hasn’t changed. Reduced muscle mass further reduces how much energy you use, while disturbed sleep can increase appetite and cravings. Higher stress hormones, such as cortisol, encourage fat storage around the waist.
Ayesha quote: “Menopause is challenging, especially when you’re also worrying about your weight. Losing weight during menopause can help make dealing with it that little bit easier. You’ll have more energy, confidence, and feel more balanced. We understand weight loss isn’t straightforward, though. That’s why we provide advice and treatments that can help you.”
Diet and lifestyle for menopause weight loss
The best diet during menopause is balanced, high in fibre and protein, and rich in healthy fats. A Mediterranean-style diet helps manage weight, protects heart health, and supports bone strength, which are especially important during menopause.
A Mediterranean diet includes plenty of fruit, vegetables, wholegrains, beans, pulses, nuts, and seeds, with moderate amounts of fish, lean meat, and dairy. These foods keep you fuller for longer and support heart health.
Portion control and limiting processed foods are also key. Women often need fewer calories after midlife due to slower metabolism and lower muscle mass. Focusing on whole, nutrient-dense foods makes avoiding hidden sugars and saturated fats that encourage weight gain easier.
Foods to avoid during menopause
Highly processed foods, added sugars, and excess alcohol make weight management harder during menopause. These choices are high in calories but low in nutrients, which can quickly lead to weight gain and worsen symptoms like bloating or hot flushes.
Refined carbohydrates such as white bread, pastries, and fried foods can cause blood sugar spikes, leading to cravings and fatigue. Salty snacks and fizzy drinks may increase bloating and raise blood pressure, which becomes more of a concern after menopause. Cutting down on these foods supports both weight and long-term heart health.
5 surprise foods to limit
Caffeinated drinks - can worsen hot flushes and disturb sleep.
High-salt snacks - increase water retention and blood pressure.
Alcohol - raises calorie intake and may trigger flushes.
Refined carbs - cause sharp rises and dips in blood sugar.
Fried foods - high in saturated fat, linked with heart risk.
Hydration and menopause
Staying well hydrated is especially important during menopause. Water helpsease bloating, supports digestion, and may reduce the intensity of hot flushes. It also improves concentration and energy levels, which can dip when oestrogen levels fall.
Fizzy and sugary drinks add empty calories and can worsen bloating, while caffeine and alcohol may trigger flushes or disturb sleep. Sticking mainly to water, herbal teas, or diluted fruit juice keeps hydration balanced without unnecessary calories.
Supplements and menopause weight loss
Supplements can’t replace a healthy diet, but some may support your overall health and make weight management easier during menopause. Key nutrients include:
Vitamin D and calcium for bone strength, vitamin B12 and iron for energy, and omega-3 fatty acids for heart health.Vitamin D and calcium are vital as lower oestrogen increases osteoporosis risk.
B12 and iron help combat fatigue, which can otherwise make sticking to an exercise routine harder.
Omega-3s support cardiovascular health, important as heart disease risk increases after menopause.
Supplements to approach with caution
Not all supplements marketed for menopause are safe or effective. Herbal products are often promoted for symptom relief, but evidence for their impact on weight or long-term safety is limited.
High-dose fat-soluble vitamins (A, D, E, K) can be harmful if taken in excess, as the body stores them rather than excreting the surplus.
Over-supplementation may lead to toxicity and health risks, particularly with vitamin A and vitamin D.
Always check with a healthcare professional before starting new supplements.
“Certain supplements can promise the world, but they can also do more harm than good if they’re not what you need. The best thing to do is speak to your prescriber about your symptoms and find out what supplements and doses might be most suitable for you. You don’t want to make things worse while trying to make them better without the right advice. We’re here to guide and support you.”
Hormone replacement therapy (HRT) is not designed for weight loss, but it may indirectly help by easing symptoms like poor sleep, low mood, and fatigue that can make weight management harder. By improving energy and wellbeing, HRT can also support healthier lifestyle changes.
While HRT doesn’t directly reduce body fat, studies show it may help prevent the increase in abdominal visceral fat often linked with menopause. This makes it easier to maintain a stable weight when combined with diet and exercise. Decisions about HRT should always be made with your GP, who can explain the risks and benefits for your personal health.. This makes it easier to maintain a stable weight when combined with diet and exercise. Decisions about HRT should always be made with your GP, who can explain the risks and benefits for your personal health.
Menopause weight loss pills & injections
Prescription medications can sometimes be used alongside lifestyle changes to help manage weight during menopause. Options may include tablets such as Xenical (Orlistat), which works by reducing fat absorption, or newer injectable treatments like Mounjaro and Wegovy, which help regulate appetite and support significant weight loss.
These medications aren’t designed to treat menopause symptoms themselves, but they may support women struggling with weight gain linked to hormonal changes. Eligibility depends on factors like your body mass index (BMI) and the presence of weight-related health conditions. A clinician will always review your medical history to decide if they’re appropriate.
Mounjaro and menopause - what to know
Is Mounjaro safe for menopausal women?
Mounjaro is generally considered safe for women going through menopause when prescribed under medical supervision. It isn’t hormone-based, so it doesn’t interfere with oestrogen or progesterone levels, but side effects like nausea or diarrhoea should still be monitored closely.
Before starting treatment, your prescriber will check your medical history, medications, and overall health. This is especially important if you have conditions like high blood pressure, heart disease, or digestive problems, which may affect whether Mounjaro is right for you. Regular reviews help ensure safe and effective use.
Is Mounjaro safe with HRT?
There are currently no known drug interactions between Mounjaro and hormone replacement therapy (HRT). Because Mounjaro works by regulating appetite and blood sugar, and HRT works by restoring hormone levels, they act differently and can usually be taken together safely.
That said, everyone’s health profile is different. Your prescriber will review your full medical history before prescribing both treatments, checking for factors like blood pressure, heart health, or other medications. Regular reviews will ensure the combination remains safe and effective.
Menopause symptoms vs Mounjaro side effects
Some menopause symptoms overlap with Mounjaro’s side effects, which can make it difficult to tell them apart. For instance, both menopause and Mounjaro can cause tiredness, changes in appetite, or sleep disturbance.
Other symptoms are easier to separate. Hot flushes and night sweats usually relate to menopause, while nausea and bowel changes are more typical of Mounjaro.
Keeping a symptom diary can help you and your prescriber spot which experiences are linked to hormonal changes, and which may be medication side effects.
Frequently asked questions
Should I take Mounjaro during menopause?
You don’t need to take Mounjaro during menopause, unless you need help managing your weight. It isn’t designed for menopause symptoms, but it can help with weight loss, which can make managing menopause symptoms easier.
Does Mounjaro help with menopause symptoms?
No, Mounjaro doesn’t treat hot flushes, mood changes, or other menopause symptoms. It helps with weight management. However, losing weight can ease pressure on the heart and joints, improving overall well-being during menopause.
Will Mounjaro cause menopause hair loss?
Hair thinning is sometimes reported during menopause, and some shedding can happen with Mounjaro. If you notice hair changes while on treatment, speak to your prescriber to check for other causes such as hormone changes, thyroid problems, or nutritional deficiencies.
What’s the best diet for menopause weight loss?
A Mediterranean-style diet rich in fruit, vegetables, wholegrains, and lean protein is widely recommended. It helps with weight control and protects long-term heart and bone health. Limiting processed foods, sugar, alcohol, and fried foods is also important during menopause.
When to seek medical advice
Red flags - seek urgent help if you notice:
severe chest pain, breathlessness, or palpitations
sudden, unexplained weight loss
persistent abdominal pain, vomiting, or difficulty keeping food down
signs of an allergic reaction such as rash, swelling, or difficulty breathing
sudden changes in mood, including depression or suicidal thoughts
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