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Some people may notice weight gain during perimenopause, and losing it can be difficult once menopause begins. Rather than counting calories or pounds, it’s better to focus on living healthfully with a balanced diet and regular physical activity.

Hormone changes, stress, and the aging process can make losing weight more difficult around menopause. However, there are several steps you can take to make weight loss easier during this time.

If you want to lose weight or maintain a moderate weight, ask a healthcare professional, such as a doctor, about a plan that’s right for you.

Here are a few nutritious diets that may help with weight loss during and beyond the menopausal transition.

Diets that adjust carbohydrate intake

Some evidence shows that low carb diets can help reduce weight, especially in the short term. However, these diets can sometimes be restrictive and may be hard to stick to in the long term.

A large 2023 study suggests that focusing on getting high quality carbohydrates may help reduce weight long term. This means:

  • getting your carbohydrates from foods like:
    • fruits
    • nonstarchy vegetables like broccoli or carrots
    • whole grains
  • limiting your intake of:
    • refined grains
    • starchy vegetables like potatoes or corn
    • foods with added sugars

It’s important to note that much of the research evaluating diets that adjust carb intake doesn’t focus specifically on menopausal people. If you want to try lowering your carb intake or focusing on high quality carbs, talk with a healthcare professional such as a doctor or registered dietitian first.

The Mediterranean diet

According to a 2023 research review and analysis, the Mediterranean diet may help reduce weight and lower the risk of obesity long term. This eating plan focuses on foods like:

  • fruits and vegetables
  • foods that contain heart-healthy fats like fatty fish
  • whole grains
  • nuts and seeds

A 2024 research review looked at studies evaluating the Mediterranean diet and menopausal women and found that the eating plan may help with weight loss. It may also help reduce blood pressure and cholesterol.

Plant-based diets

If you want to lose weight, it may help to focus on plant-based food sources in your eating habits. Plant-based diets may also help improve health in other ways, such as helping regulate blood sugar levels.

A 2021 study suggests that a low fat, plant-based diet that includes soybeans may help reduce menopause symptoms like hot flashes and improve quality of life.

Not all plant-based diets completely exclude animal products. Ask a healthcare professional such as a doctor or registered dietitian about a balanced eating plan that may be right for you.

Importance of a calorie deficit

A calorie deficit is typically necessary for weight loss. This means that you have to burn more calories than you’re consuming in your diet.

Although it may be tempting to try a very low calorie diet to lose weight quickly, eating so few calories can come with some risks. Restricting calories to very low levels can contribute to loss of muscle mass and may lead to bone loss.

A healthcare professional can help you determine a safe level of calorie reduction if you want to lose weight.

Diet tips that could help

Here are a few other tips that may help with weight loss during menopause or in any life stage.

  1. Eat plenty of protein: Adequate protein may help with weight loss by keeping you full and satisfied, preserving your muscle mass, and maintaining the rate at which your body burns energy during rest. Try eating more protein-rich foods like nuts, lean meats, fish, and eggs.
  2. Include dairy in your diet: Dairy products like yogurt, milk, and cheese may help you lose fat while retaining muscle mass.
  3. Eat foods high in fiber: Consuming high fiber foods may help reduce appetite and promote weight loss. Try including almonds, chia seeds, pears, or other high fiber foods in your eating plan.

Learn more about foods to eat and limit during menopause.

Many people get less physical activity as they age. However, regular physical activity may be more important than ever during and after menopause. It could help improve mood, promote a moderate weight, and protect your muscles and bones.

Resistance training may be effective at preserving or even increasing lean muscle mass. Lean muscle mass typically declines with hormonal changes and age.

Aerobic exercise, or cardio, can also be beneficial for menopausal people who want to lose weight and body fat.

A mix of resistance training and aerobic exercise may be a good strategy for weight loss. Ask your doctor about a physical activity plan that’s right for you.

If you want to lose weight and strategies like dietary adjustments and increased physical activity aren’t effective, you might consider talking with a healthcare professional such as a doctor about medications that may help.

Doctors don’t always recommend weight loss medications for menopausal people because of the risk of adverse effects. However, if they’re concerned about the health effects of having a higher body weight, they may prescribe a weight loss medication.

It’s also important to note that many medications that help manage menopause symptoms may actually promote weight gain.

If you’re taking an antidepressant, a beta-blocker, or another type of medication to relieve your symptoms, ask your doctor whether adjusting your dose or switching to a different medication may help you maintain a moderate weight.

Learn more about prescription medications and other treatments for menopause symptoms.

Here are a few other ways to improve your quality of life and make weight loss easier during menopause.

  • Get enough quality sleep: Reduced sleep may lead to higher levels of the “hunger hormone” ghrelin and lower levels of the “fullness hormone” leptin. People who sleep less may also be more likely to have higher body weights.
  • Consider cognitive behavioral therapy: According to a 2018 study, postmenopausal women who underwent cognitive behavioral therapy for their insomnia saw a greater increase in sleep duration over 6 months than women who received sleep hygiene education or sleep restriction therapy.
  • Try acupuncture: Though more research is necessary to confirm its effectiveness, a 2018 research analysis suggests that acupuncture may help reduce weight. It may also help relieve menopausal symptoms, including sleep disturbances.
  • Try to relieve stress: In addition to increasing the risk of heart disease, stress leads to elevated cortisol levels, which are associated with increased abdominal fat. If your stress is persistent or severe, talk with a healthcare professional, such as a doctor, about ways to manage it.

Learn more diet and fitness tips for menopause.

Although losing weight may be your primary goal, it’s important to make changes you can maintain long term. If you need help creating a weight loss plan that works for you, consider talking with a healthcare professional.