How to Maintain A Healthy Weight During Menopause

Keep a Healthy Weight During Menopause

Changes in body weight are commonly experienced during menopause, with many women noticing gradual increases over time. Hormonal shifts may play a role, while daily lifestyle habits can also influence overall balance. Adopting consistent habits may help support weight management and long-term well-being.

Practical steps

Check your weight regularly and adjust your eating habits if needed. If you are enjoying more meals out or social occasions, consider preparing lighter and more balanced meals at home.

Stay Active Daily

A sedentary lifestyle can influence body weight and overall energy balance. It is also common to become less active with age. Basal metabolism naturally slows down over time (meaning the body uses fewer calories at rest), which can amplify the effects of reduced physical activity.

Practical steps

Incorporate daily movement, even without structured exercise. One of the simplest and most accessible options is a brisk 30–45 minute walk each day.

Maintain a Balanced Diet

Nutrition plays an important role in overall weight balance during menopause. Paying attention to food choices and meal quality can help support long-term well-being.

A balanced diet that includes a variety of nutrient-dense foods can support healthy habits during this stage of life. Focus on incorporating lean proteins, fresh fruits and vegetables, whole grains, legumes, and dairy products, while keeping portions reasonable.

Practical steps

Limit fried foods, processed meats, alcohol, snacks, and sweets. Choose cooking methods such as steaming or grilling, and include sources of unsaturated fats like fatty fish, nuts, and seeds.

Focus on Smaller Portions

Body composition naturally evolves with age, with a gradual shift in muscle mass over time. Since muscle plays an important role in energy use, these changes can influence daily energy needs. In practical terms, adjusting calorie intake to match these evolving needs may help support overall balance. Around midlife, daily energy requirements are often estimated between 1,500 and 2,000 kcal per day, depending on individual factors.

Practical steps

Prepare smaller portions when cooking, use smaller plates, and pause before taking a second serving to better align with your appetite.

Support Fluid Balance During

Fluid retention can be experienced during menopause and in the years leading up to it (known as perimenopause). Hormonal shifts may influence this process. Circulatory changes can also occur during this stage of life.

Practical steps

Limit salt intake, as it could play a role in fluid balance. You can also include plant-based ingredients traditionally used to support circulation and elimination, such as cherry stalk, burdock, ash, and birch.

Stay Hydrated with the Right Fluids

Staying well hydrated is an important part of daily well-being. Water remains the best choice, while some beverages like sparkling water may increase the feeling of abdominal fullness in certain individuals. Proper hydration may help support fluid balance and maintain skin hydration, which can be especially relevant during menopause.

How much water do you need?

Around eight glasses, or approximately 1.5 liters per day, is commonly recommended.

Practical steps

Drink 1–2 glasses of water with meals and stay hydrated throughout the day by including herbal teas and foods with high water content, such as fruits and vegetables.

Check Hormonal Balance with your Healthcare Provider

Hormonal changes during menopause can influence body weight and overall well-being. If needed, a healthcare professional can help evaluate your hormonal profile and provide personalized guidance. Monitoring these changes can support a better understanding of your body during this stage of life.

Practical steps

Consider consulting your healthcare provider if you notice persistent changes in weight, energy levels, or mood.