15% off €40 OR 20% off €50

Code:OFFER
 

15% off €40 OR 20% off €50

Code:OFFER

Offers3 for 2 Mix & MatchSave up to 1/2 priceBuy One Get One 1/2 PriceOnline only - Up to 33% offIntroductory OfferOutletBetter than 1/2 priceBuy 1 Get 1 Free2 for €75 Mix & MatchBuy 2 for €6 Mix & MatchShort DatedVitamins & SupplementsVitamins & Supplements Shop AllCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyFlower RemediesVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarNew NordicBetterYouBioglanNatures AidDAMEDr OrganicGrass & Co.3 for 2 Mix & MatchSave up to 1/2 priceOnline only - Up to 33% offBetter than 1/2 priceOutletBuy One Get One 1/2 PriceIntroductory Offer3 for €17 Mix & MatchDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink Shop AllVegan FoodDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesChocolate CoatedTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstituteMushroom DrinksTeasMatcha & Green TeaSleep & Relaxation TeaSlimming TeaWomen's Health TeasHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSpreadsPateSuperfoodsShop all SuperfoodsSuperfood PowdersMoringa PowderSpirulinaGoji BerriesBaobabChia SeedsDrinks & JuicesShop all Drinks & JuicesMultipack DrinksProtein ShakesJuices & Health ShotsNatural Energy DrinksKombuchaSoft DrinksWaterAlcohol Free DrinksKefirSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodHolland & BarrettGrenadeNaturyaPukkaHeath & HeatherNakdHuelTwiningsMeridianPerfectTedSave up to 1/2 price3 for 2 Mix & MatchBuy One Get One 1/2 PriceOnline only - Up to 33% offBetter than 1/2 priceBuy 1 Get 1 FreeBuy 2 for €6 Mix & MatchOutletGluten FreeDairy FreeWheat FreeEgg FreeSugar FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinSports SupplementsShop all Sports SupplementsSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAArginineCreatineShop all CreatineCreatine PowderRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoHolland & BarrettOptimum NutritionGrenadePrecision EngineeredUSNApplied NutritionMyproteinPhDHuelNakdSave up to 1/2 price3 for 2 Mix & MatchIntroductory OfferBuy One Get One 1/2 Price2 for €75 Mix & MatchOnline only - Up to 33% offOutletBuy 1 Get 1 FreeGluten FreeDairy FreeSugar FreeWheat FreeEgg FreeMilk FreePalm Oil FreeSesame Seed FreeCelery FreeCrustaceans FreeNew inBeautyNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupElectrical WellnessSexual WellnessDr OrganicFaith in NatureWeledaNaturtintHolland & BarrettTisserandMiaromaQ+ATrilogyEthique3 for 2 Mix & MatchSave up to 1/2 priceOutletIntroductory OfferOnline only - Up to 33% offAlcohol FreeDairy FreeGluten FreePalm Oil FreeParfum FreeMicroplastics FreeSesame Seed FreeSoya FreeCelery FreeCereal FreeNew inWeight ManagementWeight Management Shop AllSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesWeight Management ShotsDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportHolland & BarrettGrenadeOptimum NutritionHeath & HeatherPulsinUSNDiabloEat WaterGreenPeppersmithSave up to 1/2 price3 for 2 Mix & MatchOnline only - Up to 33% off2 for €75 Mix & MatchBuy One Get One 1/2 PriceIntroductory OfferGluten FreeSugar FreeDairy FreeWheat FreeMilk FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeNew inChristmasHealth & WellnessShop all Health & WellnessJoints Bones & MusclesEnergyGut HealthShop all Gut HealthGut Health FoodHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenStress AnxietyShop all Stress AnxietyEnergy SupportSleep & RelaxationShop all Sleep & RelaxationRelaxationFood & DietShop all Food & DietKeto FoodMenopauseHolland & BarrettNaturtintDr OrganicVitabioticsApplied NutritionOptimum NutritionWildWeledaSolgarNew Nordic3 for 2 Mix & MatchSave up to 1/2 priceOnline only - Up to 33% offBuy One Get One 1/2 PriceOutlet3 for €17 Mix & MatchIntroductory OfferDairy FreeGluten FreeSugar FreeAlcohol FreeWheat FreeEgg FreeSesame Seed FreeCelery FreeCrustaceans FreeFish FreeNew inShop for your WellnessGut HealthImmunityEnergyWomen's HealthMenopauseSkincareJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriod & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Explore related topics

How to manage weight during menopause?

Lady with short blonde hair swinging on a swing
Due to a change in hormones, many people experience weight gain in menopause. But if this is something you want to change, find out what you can do here.

Summary

1What is menopause?

The menopause is a natural part of aging where a woman gradually has less and less periods until they stop altogether.

2Why is there weight gain during menopause?

There are a number of reasons why people are prone to weight gain during menopause...

3How common is weight gain during menopause?

Menopause weight gain is very common, although there are multiple factors that may affect how much weight a woman gains if they do gain weight at all.

If you’re here because you’re worried about gaining weight during menopause, let’s start with one thing—it’s a completely natural transition in life, and although there are ways to manage or lose this weight, be kind to yourself about any weight gain.

Weight gain during menopause is highly individual, affected by your genetics, hormones, diet, and lifestyle, but averages at between 2-5 pounds.

If you find yourself gaining weight during menopause, here’s everything you need to know about why this happens and 9 ways you can support post-menopausal weight loss.

Explore related topics

Some have estimated that people gain about 2–5 pounds in the perimenopausal transition, the pre-menopause phase where eostrogen levels in the body begin to fluctuate significantly ahead of decreasing.5

However, in the same way that a person’s individual lifestyle and genetics affect menopause and weight gain, the duration and severity of each woman’s menopause is also especially individual.

Reduce carbs

One way to support menopause weight loss is to reduce the amount of carbs in your diet.

Studies have shown that this is a useful tactic in reducing menopause belly fat and helps to increase metabolism, something which naturally slows down with age.7,8,9

 

Get more fibre in your diet

Getting enough fibre in your diet is important for healthy digestion and certain high-fibre foods, such as flaxseeds, have been shown to improve insulin sensitivity.10,11

Those going through menopause naturally become more resistant to insulin, which may make post-menopause weight loss more difficult, so fibre-rich foods which support insulin intake could show benefits.12

 

Add more soya to your diet

Did you know that thanks to soya isoflavones, plant-based chemicals known as “phytoestrogen,” soya foods are often beneficial to those going through menopause?

This is because soya isoflavones work as a weak form of oestrogen in the body, helping to reduce the symptoms of menopause like hot flashes.13

They also support weight loss goals as they’re low in fat, high in protein, and soybeans, tofu, and tempeh are known for having the highest isoflavone content.14

 

Try the best exercises for menopause weight loss

The most recommended exercise routines for menopause and weight gain in the stomach are:

  • Resistance training

One of the effects of changing hormones and aging is that lean muscle mass decreases.15

So high-repetition resistance training has been proven to support a reduction of abdominal fat, often a problem area for those during menopause.16

  • Cardio training

Another way of supporting your goals in losing weight after menopause is cardio training, or aerobic exercise, as studies have shown that cardio can help you to fight off abdominal fat without losing muscle.17

Cardio also doesn’t require any new equipment or too much pressure from more intensive exercises, meaning that it can help support menopause weight loss over 50.

Handpicked content: 13 of the best cardio exercises

  • Combination training (resistance and cardio)

For the best results, some studies have suggested a combination of resistance and cardio training as a strategy for healthy weight loss and muscle mass retention.18

 

Give your body the rest it needs

This is a good rule for any happy and healthy routine, but especially during menopause when your hormones and moods fluctuate, difficult to manage on a bad night’s sleep.

Getting enough sleep helps to manage these hormones.19,20

Plus, not getting enough sleep can increase your appetite and decrease your ability to resist unhealthy snacks, so sleep is an important weapon in your fight against menopause weight gain.21

 

Try the best diets for menopause weight loss

Here are three menopause diet plans to lose weight, each with proven menopause weight loss success stories

  • Low-carb diets

Low-carb diets have always been recommended for losing weight and decreasing fat in the abdominal area, but did you know it’s also effective as a menopause diet for weight loss?

For example, one study conducted on postmenopausal people showed that in a 6-month period on a low-carb diet, they were able to lose 21.8 pounds, 27.5% of their body fat, and 3.5 inches from their waists.22

  • Mediterranean diets

Mediterranean diets are a colourful, flavourful balance of fruits, vegetables, fish, and other healthy ingredients inspired by countries bordering the Mediterranean Sea.23

Not only has this diet been shown to support overall health and a decreased risk of heart disease, but it also promotes weight loss.24

  • Vegetarian or vegan diets

Vegan and vegetarian diets are often recommended for weight loss, but they’ve also been proven to have multiple benefits for menopausal people.

In one study of postmenopausal people who switched to a vegan diet, results showed significant weight loss, while another study showed that vegans experienced less severe symptoms during perimenopause—the phase prior to full menopause.25

Handpicked content: Wild yam benefits for women

 

Drink enough water

Drinking enough water is important for overall health, but it also has multiple benefits for those going through menopause.

For starters, drinking water may reduce bloating, a side effect of hormone fluctuations during menopause.26

It is also useful in your journey of menopause and weight loss, as drinking water before a meal can help you feel full quicker and may increase your metabolism, something which decreases as you age.27

Drinking 568ml of water directly before a meal may mean you even consume 22% less during your meal.28

 

Try acupuncture

Another of the recommended natural remedies for menopause weight gain is acupuncture.

If you’re not scared of needles and are willing to try something different, acupuncture has been shown to help decrease the frequency of hot flashes by 36.7% over 6 months.29

Not only this, but several studies have suggested that acupuncture may increase oestrogen levels—supplementing your naturally decreasing levels of oestrogen—which could support better sleep and a reduction of menopausal symptoms.30

 

Hormone replacement therapy

Hormonal replacement therapy is at the end of this list for a reason!

While HRT may work as one of the best menopause supplements for weight loss in some people, it is recommended to try more natural options before seeking advice around this more invasive method.

However, if you do think this method might be the best fit for you, hormone replacement therapy has been shown to support a loss of abdominal fat and improve insulin sensitivity during and after menopause, an important factor in weight loss.31

Summary

  • Reduce carbs: Helps to increase metabolism and decrease abdominal fat
  • Fibre: Increases insulin sensitivity, which helps to promote weight loss
  • Soya: Soya-based foods are low in fat and contain phytoestrogen, which act like a weak form of eostrogen in the body.
  • Exercise: Resistance or cardio training, or a combination of both, promote weight loss and muscle mass retention
  • Get enough rest: Sleep helps to manage hormones and reduce cravings
  • Diets for menopause weight loss: Low-carb, Mediterranean, or vegan diets have all shown success stories in menopausal weight loss
  • Drink enough water: Water may reduce menopausal-related bloating and help you to feel full quicker and eat less
  • Try acupuncture: Acupuncture has been linked to a decrease in hot flashes and increased oestrogen
 

Unexplained weight loss during menopause?

If you’re feeling the complete opposite to the above, and have actually experienced unexpected menopause weight loss, you’re not alone!

During the start of menopause, a woman’s ability to gain fat doubles while her lean muscle mass decreases.32

However, muscle weighs more than fat, so if your body’s level of fat remains stable while your muscle decreases, you may see unexpected weight loss.

The final say

Did you know there were so many ways to support menopause and weight loss? Well, now you do!

Not only did we share 9 ways to manage your weight during menopause, but you also now understand why weight gain is so common during this phase of life and that you’re not alone — it’s completely normal.

For more interesting articles you might like, try “Natural remedies for menopause symptoms,” and, if you’re wondering whether men can also suffer from hot flushes, read “Hot flushes in men.”

Sources

  1. https://www.nia.nih.gov/health/what-menopause
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3964739/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3552195/
  4. https://www.sleepfoundation.org/physical-health/weight-loss-and-sleep
  5. https://pubmed.ncbi.nlm.nih.gov/9929857/
  6. https://www.bloodpressureuk.org/news/news/blood-pressure-the-menopause-and-hrt-.html
  7. https://academic.oup.com/jn/article/145/1/177S/4585793
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191914
  9. https://jamanetwork.com/journals/jama/fullarticle/1900510
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6586511/
  11. https://www.sciencedirect.com/science/article/pii/S1756464621001493
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3552195/
  13. https://www.tandfonline.com/doi/full/10.3109/13697137.2014.966241
  14. https://www.sciencedirect.com/topics/veterinary-science-and-veterinary-medicine/isoflavones
  15. https://www.menopause.org.au/hp/studies-published/new-potential-mechanism-underlying-loss-of-muscle-mass-during-menopause
  16. https://link.springer.com/article/10.1007/s40279-017-0807-y
  17. https://pubmed.ncbi.nlm.nih.gov/26202452/
  18. https://www.nejm.org/doi/10.1056/NEJMoa1616338
  19. https://www.frontiersin.org/articles/10.3389/fnins.2020.625397/full
  20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065172/
  21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763921/
  22. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0127366
  23. https://www.heartuk.org.uk/healthy-diets/the-mediterranean-diet
  24. https://pubmed.ncbi.nlm.nih.gov/26721635/
  25. https://pubmed.ncbi.nlm.nih.gov/34260478/
  26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6354080/
  27. https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/
  28.  https://pubmed.ncbi.nlm.nih.gov/25893719/
  29. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5266651/
  30. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6276442/
  31. https://diabetesjournals.org/care/article/25/1/127/22908/Hormone-Replacement-Therapy-Insulin-Sensitivity
  32. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6483504/
 

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

 

Related Articles