Menopause and Fat Loss

Understanding Hormonal Impact on Fat Loss



Are you struggling with unexplained weight gain during menopause?

Do you feel frustrated by stubborn belly fat despite your best efforts? 

Is the scale not budging, no matter what diet or exercise routine you try?


As a women's specialist personal trainer and coach, I’ve worked with women of all ages and have identified a recurring issue that often goes unnoticed: the impact of hormones on fat loss. Menopause, in particular, poses significant challenges for weight management. 


So, Why Do Women Gain Weight During Menopause?

Hormonal Changes

  • Decreased Oestrogen Levels: Reduced oestrogen affects fat storage and distribution, leading to increased abdominal fat.
  • Slower Metabolism: Hormonal shifts slow down metabolism, making weight gain easier and weight loss harder.
  • Insulin Resistance: Changes in hormones can cause insulin resistance, promoting fat storage and complicating blood sugar management. This means you may end up craving more sugary foods without even knowing why!

Muscle Mass Reduction

  • Sarcopenia: Aging and hormonal changes lead to muscle loss, which slows metabolism since muscle tissue burns more calories than fat tissue.

Changes in Fat Distribution

  • Increased Abdominal Fat: Menopause often results in more visceral fat around internal organs, heightening health risks.


Reducing Belly Fat During Menopause: The Role of Weight Training and Nutrition


Why do menopausal women gain belly fat?

Reduced levels of oestrogen after menopause can cause fat to be stored around your waist rather than on your hips and thighs. In postmenopausal women, belly fat accounts for 15 to 20% of their total body weight, compared with 5 to 8% in premenopausal women.

What causes the belly fat?

The muscle tone lost from reduced hormone production is often replaced by fatty tissue deposits. The areas where muscle is usually lost is around the midsection, so that's where the fatty tissue goes.

How to over come this?

Weight Training

  • Builds Muscle Mass: Increases resting metabolic rate, helping burn more calories.
  • Boosts Overall Fat Loss: Improves insulin sensitivity and enhances caloric burn during and after exercise.

Proper Nutrition

  • Caloric Deficit and High Protein Intake
    • Promotes Fat Loss: Essential for losing body fat, including belly fat.
    • Balanced Diet: Achieved through a balanced diet including lean proteins, healthy fats, and complex carbohydrates.
    • High Protein Intake: Preserves muscle mass and increases satiety, reducing overeating.


Benefits of Weight Training During and After Menopause


1. Preserves and Builds Muscle Mass

  • Counteracts Muscle Loss: Weight training promotes muscle growth and maintenance.
  • Increases Metabolic Rate: More muscle mass boosts calorie burning at rest, aiding in weight management.

2. Enhances Bone Density

  • Reduces Osteoporosis Risk: Weight-bearing exercises stimulate bone formation and strengthen bones.
  • Improves Bone Health: Regular weight training maintains and can increase bone density.

3. Improves Body Composition

  • Reduces Abdominal Fat: Effective in reducing visceral fat.
  • Enhances Muscle-to-Fat Ratio: Leads to a healthier body composition.

4. Boosts Metabolism and Energy Levels

  • Increases Resting Metabolic Rate: Higher muscle mass contributes to a higher RMR.
  • Improves Daily Functionality: Enhanced strength and endurance improve performance in daily activities.

5. Supports Mental Health and Well-being

  • Elevates Mood: Releases endorphins, alleviating mood swings, depression, and anxiety.
  • Reduces Stress: Helps manage stress levels during menopausal transition.

6. Enhances Physical Function and Quality of Life

  • Improves Mobility and Balance: Reduces the risk of falls and improves overall mobility.
  • Increases Strength: Enhances physical performance in everyday tasks.

7. Long-term Health Benefits

  • Reduces Risk of Chronic Diseases: Lowers the risk of type 2 diabetes, cardiovascular disease, and metabolic syndrome.
  • Promotes Longevity: Associated with increased longevity and a healthier life span.


Combining weight training with a well-structured nutritional plan focused on a caloric deficit and high protein intake is highly effective in reducing body fat during and after menopause. Weight training builds muscle mass, boosts metabolism, and improves overall body composition. Meanwhile, proper nutrition supports fat loss, preserves muscle, and enhances satiety. Together, these strategies facilitate weight management and reduction, promoting better health and increased confidence. For personalised fitness and nutrition coaching, visit our Nutrition and Fat Loss Coaching page to explore the benefits of my monthly service!