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Lose weight during menopause: Here are the best tips to lose weight in old age!

Topics such as weight loss and healthy eating occupy us all our lives. Whether we are 20, 30 or 50 years old, losing weight is unfortunately not as easy as we would often like. But after a certain age, it becomes even more difficult to lose those unwelcome kilos and stay in shape. Are you a woman in your mid-40s or mid-50s? Do you somehow feel that you are gaining weight no matter what you do? Maybe you have tried all kinds of diets, but still nothing happens on the scale? Many women wonder why you gain weight during menopause and how you could lose weight during menopause. That’s what we are here for! We have looked around for you and have some of the best tips that will make weight loss in old age work!

Why do we gain weight during menopause?

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Losing weight is no easy feat, but it’s a huge challenge for menopausal women. Okay, but why do we gain weight during menopause in the first place? Menopause is a time of hormonal change in women and menopause is the 12 months after the last menstrual period. This is when estrogen levels begin to drop while testosterone levels rise, and often this hormonal change is to blame for menopausal weight gain. This also leads to a change in fat distribution and instead of being stored on the legs, buttocks and hips, fat tends to be stored on the abdomen . In addition, as the years go by, we begin to lose more muscle mass and our basal metabolic rate decreases. So eat just as much as before, the weight gain in menopause is directly pre-programmed.

Lose weight during menopause: Find the motivation

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Menopause is challenging, but it’s also comfortable. Once we reach a certain age, we often tend to become more sedentary. Instead of going for a jog, we prefer to stay on the couch and watch our favorite show. That’s a good thing, of course, and relaxation is good for our minds. But if you want to lose weight during menopause, you should also find the motivation to do so. Try to tackle the problems that keep you from staying fit. However, again, it’s the smallest things that have the biggest impact. First, give up all the sweets, reduce your alcohol intake and you will have taken around 200-300 calories less. Find someone to accompany you on your weight loss journey. Maybe your partner also wants to get rid of the winter fat ? Then do sports together or cook healthier meals together.

Sport and exercise to stay fit in old age

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To lose weight during menopause, you simply can’t avoid the topic of sports and exercise. But don’t worry – you don’t have to work out for hours to lose weight. The World Health Organization recommends 150 minutes of moderate-intensity exercise for healthy adults and 70-80 minutes for active sports. Suitable sports for women as they age would include swimming, cycling, tennis or yoga. Pilates exercises are also a gentle way to lose weight during menopause.

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In order to lose weight during menopause, we need to move every day. More exercise stimulates the metabolism and digestion and thus promotes weight loss during menopause. However, if you don’t want to torture yourself in the gym every day, walk more. Ditch the car more often or take the stairs. Longer walks are also ideal to enjoy the fresh air and burn a few extra calories.

Eat fewer calories

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This may be too obvious, but many people actually consume more calories than they think. It’s sad but true – as we age, our metabolism slows down and our bodies need fewer calories to maintain weight. That means you need to eat less just to stay where you are. So, for you to lose weight during menopause, you need to eat (or otherwise burn) about 300-500 calories less. The amount of energy you should consume depends on different factors, but on average it is around 1300-1400 calories. However, don’t drive yourself crazy now by counting every single calorie. Try to avoid high calorie foods as well as bread, chips and sweet drinks. Eat more fruits and vegetables and rely on low-calorie snacks to lose weight.

Lose weight during menopause: Eat more protein and fewer carbohydrates

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No matter how old we are, the more muscle mass we have, the more fat we burn. However, as we age, we lose muscle mass and if we don’t do something about it, we will eventually gain weight. A high-protein diet is crucial for building muscle, and protein-rich foods keep us feeling full longer. So if we stay full longer, we automatically consume fewer calories. Excellent sources of protein that should be an integral part of your diet during menopause are chicken meat, fish, eggs as well as legumes. In contrast, you should reduce your carbohydrate intake somewhat and the low carb diet has been considered a real secret weapon against the excess kilos for years. What matters most is which carbohydrates you consume. Foods such as white flour products, pasta or white rice should rather be the exception. Instead, choose whole grain products as an alternative.

Probiotic foods for healthy intestinal flora.

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Probiotics are essential for intestinal health and this can also be underestimated during menopause. The healthy bacteria strengthen our defenses, help with numerous ailments and help to build a balanced intestinal flora. In turn, a healthy gut stimulates metabolism and can therefore facilitate weight loss during menopause. And no, you don’t need overpriced supplements or pills to meet your probiotic needs. Instead, incorporate probiotic foods such as yogurt, kefir, sauerkraut or soft cheeses into your diet. Along with sauerkraut, sour pickles are also a classic of German cuisine and should be on your menu.

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