Why You’re Not Losing Weight during Menopause - and What Actually Works

You’ve cut back on the snacks. You’re walking more. You’ve been dragging yourself to those high-intensity classes (even when you’d rather nap).

And yet… your waistline has other ideas.

Sound familiar?

Let’s get something straight: you’re not doing anything wrong.
Your body is just doing what it’s designed to do during menopause – and you need a new approach.

1. Why Weight Gain Happens in Midlife

As oestrogen levels decline, your metabolism naturally slows down. Add to that a drop in muscle mass (which starts in your 30s and speeds up after menopause), and your body starts burning fewer calories even when you’re at rest.

To make things trickier, menopause can also:

• Increase insulin resistance (hello, blood sugar rollercoaster)
• Raise cortisol levels (thanks, stress)
• Disrupt sleep (which affects appetite hormones)
• Alter fat distribution (cue the shift from “pear” to “apple”)

It’s not just about weight. It’s about where the weight lands – and how that impacts your energy, health, and confidence.

2. Why Cardio Alone Doesn’t Work Anymore

Back in our 20s and 30s, we could sweat it out with spin classes or long jogs and see results.

But now? Excessive cardio – especially high-intensity workouts over 30 minutes – can actually raise cortisol (your stress hormone), encouraging your body to store fat, especially around the belly.

This isn’t just frustrating – it’s counterproductive. You’re working hard, but your body is in survival mode.

3. What Works Instead? Strength Training.

The best thing you can do for your midlife body isn’t to run harder. It’s to lift smarter.

Here’s why:

• Muscle burns more than fat.
  The more muscle you build, the higher your resting metabolism. That means you burn more energy even when you’re bingeing Netflix.
• Strength training supports bone density.
  Crucial as oestrogen declines.
• It balances blood sugar and hormones.
  Especially paired with protein-rich meals.
• It improves your posture, mood, and confidence.
  You’ll feel stronger and look more sculpted – even if the number on the scale doesn’t change.

4. But Won’t I Bulk Up?

Let’s clear this up once and for all: No, lifting weights won’t make you look like Arnie.

Building visible muscle takes a very specific type of training (plus a lot of calories and testosterone), which most women simply don’t have. Strength training in midlife leads to a toned, leaner look – not bulk.

What you’ll actually gain is:

• Definition
• Strength
• Better balance and coordination
• A sense of empowerment that goes way beyond the mirror

You’re not turning into a bodybuilder – you’re turning into a stronger version of you.

5. How to Start (Even If You’re a Beginner)

• Swap one cardio session per week for a short resistance workout.
• Use bodyweight, resistance bands, or light weights (then gradually increase).
• Focus on form, not speed.
• Aim for 2–3 sessions per week, 20–30 minutes max.
• Prioritise recovery. More isn’t better – consistency is.

💬 Final Thoughts

Weight gain in menopause isn’t a moral failure. It’s biology.

But biology isn’t your destiny.

With the right movement, nourishment, and mindset, you can feel better in your skin again.

Start small. Start kind. But whatever you do – start lifting. 💪