Losing weight after menopause: Tips and tools for success

What you’ll learn:

• Hormonal changes during perimenopause can leave you with a slower metabolism and reduced muscle after menopause.
• A combination of mindful eating, regular exercise, good sleep, and stress management can help you lose and control your weight after menopause.       
• Hormone replacement therapy (HRT) can help, but you’ll need to discuss the benefits and risks of using it after menopause with your clinician.

For many, the period of time before menopause can be challenging as hormonal instability often causes weight gain and other uncomfortable symptoms. But navigating weight loss after menopause can also be tough. The average person will have gained about five pounds, some more, and they could have trouble getting rid of it due to lower estrogen and progesterone levels.

While your body will adjust to these lower levels, and you can experience some relief from menopause symptoms, the metabolic changes tend to persist, making weight management more difficult. If you’ve lost muscle mass during menopause, losing weight could be even more difficult.  

Thankfully, mindful eating, regular exercise, sleeping well, and stress management can still make a big impact postmenopause. For some, hormone replacement therapy (HRT) may help address these changes, too, but it’s important to discuss the pros and cons with your clinician to determine if it’s right for you. Weight loss medication, including GLP-1s like Ozempic^®, Wegovy^®, and Zepbound^®, can also be an option for some. See if you qualify for Noom Med today and our qualified clinicians will discuss all the options.

Losing weight after menopause can be difficult, but you can do it. You might look and feel different, but with a few modifications to how you eat, move, sleep, and manage stress, you can get back on track. Find out how Noom can help you confidently navigate all of these experiences. 

Why is weight loss harder after menopause?

To understand why weight loss can be challenging after menopause, it helps to look at what happens during the three phases:

• Perimenopause: This is the transitional phase leading up to menopause, usually beginning in a person’s mid-40s. Fluctuating hormone levels and symptoms like hot flashes, mood changes, weight gain, and more belly fat characterize it.
• Menopause: Menopause* occurs when a person goes 12 consecutive months without a menstrual period. 
• Postmenopause: This phase begins after menopause. In postmenopause, estrogen levels remain low, and women may experience long-term effects of hormonal declines, such as bone density loss. Menopause-related symptoms generally lessen over time.

Once you’ve reached menopause, hormone levels stabilize at a much lower level. The lower levels of these hormones can cause the following changes: 

• Weight gain: Lower hormone levels can negatively impact metabolism and insulin sensitivity, leading to weight gain after menopause.
• Redistribution of fat: Differences in hormone levels can cause more fat to accumulate in your abdomen and belly area rather than in other parts of the body.
• Muscle loss: After menopause, you are more prone to muscle loss due to declining estrogen levels. With less muscle—your body’s primary calorie-burning tissue—your metabolism slows, making weight gain more likely and losing weight harder. 

Other age-related factors can make preventing weight gain or losing weight difficult. Lifestyle changes and lower activity levels, additional health conditions (such as arthritis, diabetes, etc.), muscle and bone loss, and a slower metabolism can all make it harder to lose weight or keep it off.

Losing weight after menopause: Tips and strategies

Yes, losing weight after menopause might feel a bit different, but the basic tenets that we tout at Noom still apply! To lose weight, you need to maintain a calorie deficit. The difference now? With hormones at a lower baseline and a slower metabolism, it might take a few extra tweaks to see results. Here are the main points to work on with more details below:

• Eat for nutrition and boost your protein intake 
• Get enough exercise and incorporate strength training
• Improve sleep 
• Reduce stress
• Talk to your doctor about HRT
• Consider GLP-1 medications, if needed

The key is finding what works for you. Small habits that feel sustainable will add up over time—so focus on progress, not perfection! 

How to eat to lose weight after menopause

Your body’s needs change after menopause. What worked for you before might not give you the same results now. That’s because your hormones, metabolism, and muscle mass have shifted. 

But here’s the thing: it’s not about doing a complete overhaul. Small, strategic moves can make a big impact.  At Noom, we believe in tailoring your nutrition to meet your needs because no two bodies are the same after menopause. 

Here’s what to add to your plate:

• Get more protein: Maintaining muscle mass is important during menopause since it burns more calories than fat, boosting metabolism. Adding protein-rich foods to your diet can help sustain muscle, which will help your metabolism stay active and allow you to eat without major calorie cuts.
  • Experts suggest menopausal women aim for 20-30 grams of protein per meal to maintain muscle. Lean protein sources like chicken, fish, low-fat dairy, tofu, and legumes are excellent choices to help meet this requirement. 
  • To further boost your protein intake, consider using protein powders. Whey and casein are good options; if you’re vegan, you can try pea and rice proteins. Opt for powders with fewer than 200 calories per serving, free from added sugars, preservatives, and artificial additives.
• Fill your plate with fruits and veggies: These foods are rich in essential nutrients like vitamins, fiber, and antioxidants that support overall health during this phase. As green foods in Noom’s color system, fruits and vegetables are nutrient-dense yet low in calories, making them ideal for a postmenopause diet. They nourish the body and help you stay full longer, making it easier to manage weight and avoid overeating throughout the day. Studies also suggest that eating more fruits and vegetables may help with lingering menopause symptoms like hot flashes, mood swings, and insomnia.
• Choose complex and fiber-filled carbs: Eating more complex carbohydrates, like whole grains, legumes (like lentils and chickpeas), and sweet potatoes, can contribute to weight loss. These types of carbs are rich in fiber, which helps regulate digestion and supports metabolic health. High-fiber foods also help you feel fuller for longer, reducing the likelihood of overeating. 
• Opt for healthy fats: Healthy fats, particularly omega-3 fatty acids, can benefit people going through menopause. Their anti-inflammatory properties can help reduce menopause-related symptoms, such as joint pain and mood swings. They also help the body absorb nutrients. Foods rich in omega-3s include fatty fish like salmon, avocados, walnuts, and seeds like chia, ground flaxseed, and hemp. 
• Calcium-rich foods and vitamin D: After menopause, the drop in estrogen levels can lead to a loss of bone mass, increasing the risk of osteoporosis and fractures. To maintain bone density, include calcium-rich foods, such as low-fat dairy products, canned fish, and leafy greens. Vitamin D also plays a key role in supporting bone health by helping the body absorb calcium. Getting vitamin D through fortified foods, fatty fish, or sunlight is just as crucial for reducing the risk of fractures.

Maintaining a healthy diet is important postmenopause, but nothing is truly off limits. The Noom diet works because it’s not restrictive. All foods are acceptable in your diet if you track them and consume them in a balanced way. There’s room for treats and special meals, so you can still have your favorite foods.

How exercise can help with postmenopausal weight loss

Before you groan, remember exercise doesn’t have to be intense to be effective. A mix of light aerobic activity, strength training, and gentle flexibility exercises can help you maintain muscle mass and boost energy. 

Joyful movement like walking, swimming, or even a fun Zumba class can be a great way to stay active. Noom even offers virtual Zumba classes, so you can dance to better health from the comfort of your home. You could also consider group exercises, where you’ll get the added health benefits that come with being a part of a community while also moving your body.  

While walking, dancing, and cycling are great ways to stay active after menopause, strength training can be your ace in the hole. 

Why? By building and preserving muscle mass, you burn more calories at rest, which can make weight loss easier. And don’t worry, you don’t need heavy weights or even gym equipment to start. Simple bodyweight exercises like push-ups, squats, and lunges are great for beginners and can easily be done at home.

Here’s an easy strength training routine for beginners:

After menopause, the goal is to build strength gradually. Here’s a simple routine that can be done three days a week. 

• Wall or countertop push-ups: 3 sets of 10
• Bodyweight squats: 3 sets of 10
• Lunges: 3 sets of 10

This combination targets your upper body, core, and legs, helping to tone muscles and boost your metabolism. Rest for one minute between sets and adjust the reps based on your fitness level. If you find these exercises too easy or too hard, you can modify the intensity by changing the angles or depth of the movements.

When you’re ready to step up your strength training routine, check out the great ones available from Noom. 

Keep it up!

Starting a new fitness routine can be tough, but consistency is key. Begin with manageable goals, and over time, aim to increase the intensity or add more exercises to your routine. With dedication, you’ll see improvements in strength, energy, and weight loss.

Incorporating strength training into your routine after menopause will aid in weight loss and support bone health, reduce the risk of chronic diseases, and improve your overall quality of life.

How reducing stress can help with weight loss after menopause

After menopause, you might notice an increase in how stressed you feel. No, people aren’t more annoying than they used to be. As estrogen levels lower, cortisol can increase, which triggers a stress response in the body. High cortisol levels can significantly affect weight; here are a few of the ways: 

• Elevated cortisol can promote fat storage, particularly in the abdominal area, which is already a concern postmenopause. 
• High cortisol can increase cravings by disrupting hormones that regulate hunger. 
• Prolonged elevated cortisol levels can lead to insulin resistance, increasing the risk of more weight gain, type 2 diabetes, and heart disease.

Tips for reducing stress after menopause

• Reduce cortisol through regular physical activity, stress-reduction techniques like meditation or yoga, and prioritizing sleep. 
• A balanced diet rich in nutrients like magnesium and omega-3s can also help lower cortisol levels. 
• Managing your time and setting boundaries for self-care can prevent chronic stress and its impact on weight. 
• Mindfulness is also a great technique to apply to multiple areas of your life that can reduce overall stress. Not only can it help you to be more present and lower your stress response, but when applied to eating, it can also help you make healthier choices, listen to your body’s signals, and prevent overeating.

How sleep can affect your weight after menopause

All people should aim to get seven to eight hours of sleep per night, but that’s not always easy during and after menopause. Many people notice shifts in their sleep patterns as their bodies change in perimenopause. These hormonal shifts and the symptoms that come with them can make restful sleep difficult. (Hello, night sweats!) But even after menopause, sleep might be difficult as lower hormone levels can make restful sleep difficult. Here’s how: 

• Lower estrogen: Estrogen helps regulate body temperature and serotonin—a neurotransmitter involved in sleep regulation. When estrogen levels decline during and after menopause, your body isn’t able to regulate body temperature and serotonin effectively, which can negatively impact sleep.
• Lower progesterone: Progesterone has calming effects, and as it decreases after menopause, you may wake up more often and sleep less deeply.

Sleep disruptions not only affect how you feel during the day but can also make it harder to manage your weight. Here’s why: 

• Hormonal imbalance: Poor sleep can disrupt hunger hormones like ghrelin (which increases appetite) and leptin (which signals fullness). When you’re sleep-deprived, ghrelin levels rise, making you feel hungrier, and leptin levels drop, making it harder to feel satisfied after eating.
• Slower metabolism: Studies show that consistent poor sleep slows down your metabolism, making it harder to burn calories efficiently. This means your body stores more fat, especially in the abdominal area.
• Less energy for exercise: Sleep deprivation also zaps your energy, making it harder to stay active or complete regular workouts.

Tips for better sleep after menopause 

Getting a good night’s sleep starts with what you do before your head hits the pillow. While there are plenty of sleep techniques to try, these four are a good place to start: 

• Avoid eating and drinking before bed: Eat your last meal at least three hours before sleep, and stop drinking liquids two hours before bed. Following these guidelines will give your body time to digest and prevent you from waking up during the night to use the bathroom. 
• Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency will help regulate your body’s internal clock, promoting better sleep.
• Create a cool, comfortable sleep environment: Hot flashes and night sweats can still pop up after menopause, interfering with sleep. Keep your bedroom cool, use breathable bedding, and consider moisture-wicking pajamas to stay comfortable.
• Practice relaxation techniques: Meditation, deep breathing, a warm bath, or reading a book before bed can help reduce anxiety and calm your mind, promoting better sleep. You will also reduce cortisol levels, helping you sleep better and preventing further weight gain. 

Improving your sleep can help balance your hormones, reduce cravings, and boost your metabolism—-all of which can support weight loss after menopause.

Can hormone replacement therapy help me lose weight after menopause?

HRT cannot make you lose weight, but it can be beneficial for some symptoms postmenopause that make weight loss more difficult. HRT can help improve sleep and increase your overall energy levels, which could help you lose weight. It might also help redistribute fat away from your belly. Your doctor or clinician will weigh the risks and benefits of HRT after menopause. 

Differences between HRT during and after menopause

During menopause, HRT is often prescribed to manage immediate and intense symptoms caused by fluctuating hormone levels. Postmenopause, estrogen levels are more stable but remain low. If you still have symptoms. HRT may be continued or started to increase hormone levels. It can also help prevent bone density loss, but the risks will have to be weighed against the benefits.

In postmenopause, lower doses of HRT are often used for shorter periods, as long-term use has been associated with increased risks, including breast cancer, blood clots, and stroke. These risks are usually higher for women who start HRT later in life or use it for extended periods, which is why the timing and duration of HRT are critical.

Recommendations for HRT after menopause

• Consult with your doctor: Discuss the benefits and risks of HRT with your healthcare provider, especially if you’re experiencing persistent symptoms or are at risk for osteoporosis.
• Consider short-term use: HRT is generally recommended for short-term use to manage specific symptoms. For many, this means taking the lowest effective dose for the shortest possible duration.
• Individual risk assessment: Your medical history, age, and personal risk factors (such as family history of breast cancer or cardiovascular issues) should be considered when deciding whether to start or continue HRT postmenopause.

For many women, the benefits of HRT—improved quality of life, symptom relief, and protection against bone loss—outweigh the risks when managed carefully. The key is to regularly reassess your treatment plan with your doctor to ensure it aligns with your current health needs.

Can a GLP-1 help me lose weight after menopause?

You’ve probably heard of Ozempic^®, a popular medication that can be prescribed off-label for weight loss. Ozempic^® belongs to a class of medications called GLP-1 receptor agonists (GLP-1s). These medications mimic a hormone that is responsible for fullness and appetite called GLP-1. They work by reducing hunger and slowing down how quickly the stomach empties. They can be highly effective for weight loss and a great tool for losing stubborn weight after menopause. 

You might be eligible for a GLP-1 prescription if you: 

• Have a BMI of 30 or over 

or

• Have a BMI of 27 or over with at least one weight-related condition, such as high blood pressure or high cholesterol.

Ozempic^® is the most well-known of these medications, but it isn’t the only option. Similar medications that are approved for weight management include Wegovy^® (which has semaglutide like Ozempic^®) and Zepbound^® (with the active ingredient tirzepatide). 

If you’re considering adding a GLP-1 medication, see if you qualify for Noom Med. Our qualified clinicians can find the right medication for you and prescribe it if necessary. They’ll also be there to offer personalized guidance and clinical support to help you navigate treatment safely. If cost is an issue, our clinicians can also prescribe compounded semaglutide*, if needed, which has the same active ingredient as Ozempic^® but starts at $149 per month. 

Remember, these medications are not suitable for everyone, particularly those with a history of pancreatitis or certain thyroid conditions. A clinician will discuss your full health history before prescribing a GLP-1 to make sure it’s a good fit. Learn more about what GLP-1 medications can do. 

*Compounded semaglutide available on the Noom platform is produced in an FDA-registered facility but not reviewed by the FDA for safety, efficacy, or quality.

Losing weight after menopause with Noom

You’ve now got a toolbox full of strategies to support your weight loss journey after menopause. From nutrient-rich foods to tailored exercises, Noom will be here to support you every step of the way. But here’s a question: how do you turn all this knowledge into lasting change? That’s where personalized support can make all the difference.

At Noom, we understand that your journey after menopause is uniquely yours. Our program is designed to meet you where you are, offering customized strategies that fit your lifestyle and goals. But we go beyond just weight loss. If you add Noom’s Healthy Aging and Metabolism Course to your Noom subscription, you gain access to a specialized program that helps you adapt to your body’s changing needs and achieve lasting results.

But it’s not just about losing weight—it’s about gaining energy, confidence, and a sense of control over your health. 

Ready to turn knowledge into action? Visit Noom to see how we can support you in writing this exciting new chapter of your life. Remember, you have the power to shape your health story—and we’re here to cheer you on every step of the way. 

Note: Ozempic^® is not FDA-approved to treat obesity or for weight loss.