Why Menopause Weight Loss Feels Like an Uphill Battle (and How to Shift Your Approach)
One of the most common frustrations I hear from women in menopause is, “Why am I not losing weight, even though I’m working out, eating right, and taking supplements?”
It’s a valid question.
You show up at the gym, you push yourself to the point of exhaustion, and you’re diligent with your diet, yet the results just aren’t showing.
I get it—I've been there too.
Meanwhile, others seem to be losing weight with the help of injections or other methods, and it can feel disheartening. Please don’t misinterpret what I am saying here - “other” methods and the use of injections can be an absolute must (and life changing) for some who are dealing with physiological dysfunctions like metabolic disease and diabetes.
This frustration is something I am reading about daily in the many menopause support groups I am part of, and I want to explain why it happens and how you can shift your routine to see results.
The Gym: More Than Weight Loss
First, kudos to you for being so committed to your gym routine. Especially in menopause, regular exercise is critical, not just for weight loss, but for preserving the two most important locomotive structures in our bodies: bones and muscles.
As estrogen levels drop during menopause, our bone density declines rapidly, leading to osteopenia or osteoporosis. At the same time, our muscle mass decreases by 5-10% after age 50, a condition known as sarcopenia.
Without maintaining these key structures, we’re at greater risk for falls, fractures, and weakness as we age.
But exercise isn’t just about preserving muscle and bone. It also boosts gut health, specifically by increasing bacterial diversity in the microbiome. This directly affects our brain's production of serotonin (the happy hormone) and melatonin (the sleep hormone), which both play a crucial role in our mood and overall well-being.
The Cortisol Trap: Why Overworking Can Stall Your Weight Loss
Here’s where things get tricky: while exercise is important, pushing yourself to the point of exhaustion can actually work against you. As we age, our bodies become more sensitive to stress. Intense workouts can trigger your brain to release a chemical message to your adrenals to release cortisol, a hormone produced whenever your body or brain feels like it needs to go into survival mode.
Now, cortisol isn’t inherently bad—it’s actually designed to protect us. However, when your body constantly produces cortisol because of intense physical exertion, it has a direct impact on your blood sugar levels.
Instead of using blood sugar for energy, your body stores it as fat—and guess where it tends to go in menopausal women?
Your belly.
If you’ve been working out hard but not seeing the weight loss results you expect, cortisol could be the culprit. It’s important to balance your workouts and not push your body into a stress response that hinders your progress.
How to Work Smarter, Not Harder
Don’t stop going to the gym—it’s an essential part of your wellness routine.
However, here are a few adjustments that will help you get the most out of your workouts while keeping cortisol levels in check:
Incorporate Rest Days: Overworking your body triggers cortisol production, which can sabotage fat loss. Give your body time to recover by incorporating rest days into your routine. Recovery is just as important as the workout itself.
Prioritize Sleep: Sleep is when your body repairs itself. Without adequate rest, cortisol levels remain elevated, which can prevent fat loss. Aim for 7-9 hours of quality sleep each night.
Up Your Protein: Protein helps build and preserve muscle mass, which is crucial during menopause. Eating 20-30 grams of protein per meal will help repair muscles and support a healthy metabolism.
Stay Hydrated: Dehydration increases cortisol levels and can lead to fatigue. Make sure you’re drinking plenty of water, especially after your workouts.
Walk After Meals: A simple 10-15 minute walk after eating can help regulate blood sugar and prevent it from being stored as fat. You don’t need to power walk—a light stroll is enough to make a difference. Fido will be happy if you adhere to taking out the pup for an evening after dinner walk! A win win for the pupcake and for your blood sugar regulation!
Focus on Fiber and Veggies: Getting enough fiber is crucial for supporting gut health and ensuring regular bowel movements. Make sure you're eating plenty of veggies to support detoxification through having healthy bowel movements.
My Personal Experience: Changing My Approach to Exercise
I can personally relate to this struggle. A few years ago, I was competing in Half Ironmans and pushing my body to its absolute limits. But when I hit menopause, I noticed that my body wasn’t responding the same way. I wasn’t recovering as well (plantar fascitis for 18 months sidelined me), and my weight wasn’t budging despite all the long distance endurance training.
That’s when I made the shift.
I started to focus more on recovery, gentle movement, and balancing my cortisol levels. I integrated more strength training, rest periods, started prioritizing sleep, and began eating in a way that supported my hormonal health.
The results?
A total transformation in my body at 51.
I became leaner, felt more energized, and saw positive shifts in my overall health.
Here’s the kicker - and a TOTAL MIND F*CK - the scale went up. Yup, the number on that scale went up! Even though I was leaner, I was heavier.
But instead of freaking out (because haven’t we been trained to allow that number to dictate our mood and self worth), I embraced the fact that my body fat was down. That to me was progress.
Ultimately we should be thinking FAT LOSS not weight loss.
Final Thoughts
I know it can be incredibly frustrating when you don’t see the results you expect, especially when you’re working so hard. But keep in mind that the gym is about so much more than weight loss—it's about preserving your muscles, bones, and mental health.
If you’re feeling stuck with weight loss in menopause, remember that small changes can make a big difference. Balancing your workouts with rest, managing cortisol, and focusing on recovery are key steps to success. If you’re looking for more daily tips on how to optimize your health during menopause, be sure to follow me on Instagram @drbiancabeldini. And if you're ready to take it a step further, grab my Roadmap to Optimal Health and discover how we can work together to help you achieve your wellness goals!
Remember, you’re building a foundation for long-term health, and the benefits of your efforts go far beyond the scale.
Keep going!