Menopause is often associated with a range of discomforts that many women find difficult to navigate — starting with weight gain and a general thickening of the silhouette. Naturally, many women want to slim down after menopause. But how can you do so without compromising your health, both physical and mental? Here are some insights into the (possible) weight gain linked to menopause, along with tips for slimming down without dieting, gradually and sustainably.
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Why do we gain weight during menopause?
Age is closely correlated with weight gain. Between the ages of 20 and 50, a woman gains an average of 7.5 kg. After 50 — which generally marks the perimenopause or menopause phase — the phenomenon intensifies. This weight gain is often accompanied by a shift in body shape: the classic feminine, or gynoid, silhouette (narrow bust, curves concentrated around the hips, buttocks and thighs) gradually gives way to a more android shape, with weight accumulating in the upper body (arms, chest, waist, stomach). Menopausal weight gain can be explained by two key factors.
1- Menopause, weight gain and hormonal deficiency
Hormonal fluctuations are a constant throughout a woman’s life: puberty and the onset of periods, the menstrual cycle, possible pregnancies, perimenopause. By the time menopause arrives, the body stops producing certain hormones, such as oestrogen and progesterone. These sex hormones are directly involved in the distribution of body fat, as well as in appetite regulation and energy expenditure. The result of this hormonal decline is clear: women gain weight, particularly around the stomach, even without any change in lifestyle.
Other hormonal changes also come into play at the time of menopause.
- Thyroid hormones: menopause can sometimes be associated with thyroid dysfunction. In cases of hypothyroidism, several unpleasant — and potentially serious — symptoms may appear, including dry skin, fatigue, bloating, digestive issues, cardiac dysfunction and weight gain.
- Insulin: the appearance of abdominal fat linked to menopause can trigger insulin resistance and create a snowball effect. The body produces more insulin, which in turn leads to greater fat storage around the abdomen.
2- Menopause, weight gain and metabolic slowdown
The basal metabolic rate refers to the energy the body needs to function normally at rest. But with the onset of menopause — and more broadly, with age — the basal metabolism slows down. The body simply requires fewer energy resources to function. This is partly due to muscle loss, itself triggered by the decline in growth hormone production. Between the ages of 40 and 50, we lose an estimated 0.8 to 1% of muscle mass each year — and 1 to 1.5% between 50 and 60! Since muscle is a major energy consumer, the body at menopause tends to store rather than burn the calories it takes in…
Other age-related processes also come into play, equally detrimental to weight management:
- The possible onset of certain chronic conditions
- Inflammatory syndromes
- Reduced endurance and strength, which can make staying active more challenging
What are the solutions for losing weight after menopause?
That said, weight gain during menopause is neither inevitable nor irreversible. It is entirely possible to slim down and maintain a healthy weight after menopause — it simply comes down to adopting a few straightforward healthy lifestyle habits.
1- Adapting your diet to your age
After menopause, nutritional needs change. To support weight loss, it’s important to align your diet with your energy needs and metabolism. Here’s how:
- Increase your intake of lean proteins to support muscle health — white meats, fish, eggs and plant-based proteins such as legumes.
- Keep an eye on your carbohydrate intake, favouring legumes, fibre-rich pseudo-grains (amaranth, quinoa, chia, buckwheat) and root vegetables.
- Be mindful of your fat intake, choosing ‘good fats’ — oily fish, avocado, seeds and nuts, cold-pressed oils.
- Eat fruit and vegetables at every meal to compensate for possible deficiencies in vitamins, minerals and antioxidants. Naturally filling, they support gentle, gradual weight loss.
- Continue with dairy products, which are essential in the fight against the osteoporosis characteristic of menopause. Opt for lower-fat options — skimmed milk, fresh cheese, yoghurt.
- Avoid empty calories, as they are harder for the body to process and promote inflammation that encourages fat storage — snacking, alcohol, sugary treats, ready meals, fatty and/or salty foods…
2- Keeping up with physical activity
Menopause is no reason to hibernate! Of course, the process can be exhausting — especially during perimenopause. The menstrual cycle becomes irregular before stopping altogether, while particularly draining symptoms emerge: hot flushes, disrupted sleep, anaemia… Fortunately, once menopause is established, these symptoms subside. And exercise, in addition to supporting weight loss, can help ease the effects of menopause.
Physical activity during menopause can take several forms — ideally combined if weight loss is the goal:
- Gentle exercise to avoid injury and potential fractures: yoga, Pilates, dance, stretching, fitness
- Moderate-intensity endurance activities: swimming, cycling, Zumba, aqua aerobics, hiking, Nordic walking, rowing…
- Everyday activities that, beyond supporting weight loss, are wonderful for the mind and morale: gardening, playing with grandchildren, DIY, outdoor outings with friends…
To ensure steady weight loss and maintain a healthy weight during menopause, it’s best to plan several exercise sessions per week:
- One to two gentle exercise sessions per week.
- Two to three one-hour endurance sessions each week.
- A walk or simple physical activity of at least 30 minutes every day.
3- Making time for quality sleep
As mentioned above, menopause brings increased fatigue, sleep disturbances and a general lack of energy. To recover and support gradual weight loss, it’s essential to make time for quality sleep. Many vital processes take place overnight, all of which are beneficial to weight management and overall wellbeing: hormonal regulation, reduced inflammation, immune system restoration, cellular repair. To support weight loss during menopause:
- Aim for good nights of sleep of at least 8 hours.
- Take short naps when time allows and/or when you feel the need.
- Eat a light but satisfying dinner.
- Create a sleep-friendly environment: a relaxing bedtime routine , a cool and well-ventilated room, complete darkness, quiet surroundings…
4- Calling on a little extra help
Losing weight during menopause is absolutely achievable — especially when you give yourself every possible advantage! These include:
- Food supplements: our Programme Zéro Graisse is perfectly suited to menopausal women who want to look after their figure. It includes a pack of our Slimming Tea to support digestion and help eliminate toxins, a pack of Detox Infusion to help achieve a flatter stomach, our Appetite-Suppressing Slimming Capsules to curb snacking urges, and a comprehensive guide packed with tips and recipe ideas.
- Cosmetics: during menopause, you’re absolutely entitled to slim down while treating yourself! Our Programme Ventre Extra Plat is the perfect answer to the typical weight gain of menopause. To lose centimetres from your waistline quickly, both treatments work in a targeted way on abdominal fat. A massage routine with the Cryo Slimming Gel in the morning and the Night Slimming Treatment can help you lose up to 6.6 cm from your waistline!
