Lose Weight During Menopause – Expert Tips for Lasting Results

“Why do my clothes not fit me anymore?” If you think this more than once since you hit menopause, then trust me, you are not alone. But menopause doesn’t mean that you have to surrender and just accept the stubborn weight you have gained.

As someone who’s worked with hundreds of women struggling just like this, I can tell you with absolute certainty: Yes, you CAN lose weight during menopause! And no, it doesn’t require starving yourself.

At OneHealth by Dr. Shikha Sharma, we’ve helped women just like you—women who thought their metabolism had “retired”—feel” like themselves again. The secret is that what works for one person might not work for another; we help you give your body what it actually needs during this transition.

In this article, I will help you understand how to lose weight during menopause. So sit tight and let’s go!

Why Is Menopause Weight Loss So Challenging?

Before we talk about how to lose belly fat during menopause, it’s really important to figure out why it happens in the first place.

Hormonal changes: Estrogen levels decrease suddenly, and your metabolism becomes slower.
Muscle loss: Aging reduces muscle mass, which is why it becomes harder to lose weight.
Stress & sleep issues: Cortisol (the stress hormone) increases belly fat.
Cravings & emotional eating: Hormonal fluctuations can make you crave sugar, and they also mess up your mood, which can lead you to emotional eating.

But don’t worry—losing weight during menopause is absolutely possible with the right strategy!

How to Lose Weight During Menopause

Focus on Holistic Nutrition

Extreme diets don’t work well – especially during menopause. Instead, you should choose balanced meals that keep you really full and give lots of energy.

Protein-rich foods: Lentils, paneer, eggs, and lean meats help you maintain your muscle mass.
Healthy fats: Ghee, nuts, and seeds help with hormone balance.
Fiber: Whole grains, vegetables, and fruits help with digestion and cravings.

Move Smart, Not Hard

You don’t need any extreme workouts or hours in the gym! You should just focus on:

Strength training 2-3 times a week to help with metabolism.
Yoga & Pilates for flexibility and stress.
Walking—the most simple way to burn fat.

Manage Stress & Sleep

It is common knowledge that stress leads to cravings and then eventually bad diets and fat.

“High cortisol = belly fat”

For this, you should definitely try:

Meditation & pranayama breathing exercises.
7-8 hours of sleep for your hunger hormones.
Herbal teas like ashwagandha or chamomile to relax your body.

Ayurvedic Support for Menopause Weight Loss

Triphala for digestion.
Guggul for a faster metabolism.
Turmeric milk to reduce inflammation.

How to Lose Belly Fat During Menopause

That stubborn belly fat is very frustrating; tell me about it. But it’s hormonal, which is why it feels impossible to get it off.

When estrogen in the body decreases, your body starts storing fat around your belly. But here’s the good news: you can totally lose it if you have the right strategy!

First, what you need to do is cut back on sugar and refined carbs—they spike your insulin, which tells your body to store belly fat. Instead of that, you should have a lot of fiber-rich foods like oats, flaxseeds, and veggies to balance your blood sugar.

Don’t forget about the stress —high cortisol levels bring fat straight to your belly, so try yoga, deep breathing, or even a 10-minute walk.

Pro tip: Sip on jeera (cumin) water in the morning—it fastens your digestion and does not let you bloat.

How Can OneHealth Help?

At OneHealth by Dr. Shikha Sharma, we give you the best mixture of traditional Indian medicine principles and modern nutrition. Our doctors and nutritionists work endlessly to make the perfect personalized diet plan for your unique needs.

We can help you make simple lifestyle changes to lose weight during menopause. We help you add healthy meals to your diet in innovative ways and help you solve all your problems with such simple changes in your lifestyle. Reach out to us today to learn about your body type and a holistic diet plan according to your body type.