7 Biggest Menopause Weight Loss Myths (And What Actually Works)

As every woman facing menopause knows only to well!

Menopause brings a wave of changes—hot flushes, brain fog, disrupted sleep, and yes, weight gain.

But here’s the real problem: misinformation.

Too many women are stuck in outdated weight loss strategies that simply don’t work during menopause.

Or, what is even more annoying for professionals like me, is what the next fitness guru tells you what you "should, or should not do", based on the current fitness trend!

So, if you’ve been trying everything but still struggling to lose weight, it’s time to separate fact from fiction....lets cut through all the BS, and get back to some basic principles!

I have put together a roundup of the 7 biggest menopause weight loss myths and what actually works.

Many women believe menopause slows their metabolism to a crawl, making weight loss impossible...NOT TRUE!

While metabolism does decline with age, the decrease is gradual - not an overnight shutdown.

✅ What Works:

• Strength training at least 2-3 times per week. Learn more about strength training for menopause.

• Higher protein intake to maintain muscle mass. Aim for around 1.2 to 2.0g of protein per KG of your body mass! This is really important.

• Staying active daily with walking and mobility exercises. Read more on menopause from the NHS.

Extreme calorie restriction might have worked in your 20s, but during menopause, it can actually backfire.

What's more likely to happen, is that your metabolism will grind down to a halt, and you'll feel crappy, with no energy!!!

✅ What Works:

• Focus on nutrient-dense foods instead of just cutting calories. See how chewing food properly can improve digestion.

• Eat balanced meals with protein, healthy fats, and fibre (Protein is so important..eh, have I mentioned that yet!)

• Manage stress to prevent cortisol-related weight gain.

If I had a pound (£), for every time I heard that!!!

Many women spend hours on the treadmill thinking it’s the key to weight loss.

While cardio has benefits, it’s not the most effective tool for fat loss.

✅ What Works:

• Strength training to build muscle and burn more calories at rest....Yup, working on those guns will maintain muscle mass, which plays a key factor in firing up your metabolism!

• Short bursts of high-intensity interval training (HIIT) for fat loss.

• Low-intensity movement like walking or yoga to support recovery. Check out these exercise tips for menopause.

Yes, hormonal shifts do impact appetite, fat storage, and metabolism, but they don’t make weight loss impossible.

Key point to consider >>> Strength training WILL help maintain a positive anabolic hormonal balance

✅ What Works:

• Balance blood sugar by eating protein and healthy fats with every meal.

• Reduce processed carbs and sugar to avoid energy crashes.

• Get quality sleep to keep hunger hormones in check. Here’s how menopause affects sleep and what to do about it.

Many women think weight gain is just part of menopause and nothing can be done about it.

Now, I get it, you're probably thinking, "its easy for him saying that...."

BUT - Weight gain is not inevitable. Small daily actions do add up, consistency is the aim of the game here.

✅ What Works:

• Shift your mindset: focus on strength, health, and consistency.

• Maintain an active lifestyle with progressive resistance training.

• Surround yourself with support—whether it’s a coach or a community. Read expert insights from Dr. Louise Newson.

Fad diets promising fast results for menopausal women often do more harm than good.

Oftentimes, they are not scientifically proven!

Yes, you will need carbohydrates for energy, and you most definitely will need protein.

✅ What Works:

• Sustainable nutrition habits that fuel your body properly.

• Eating enough protein, fiber, and healthy fats to stay satisfied.

• Avoiding extreme dieting, which leads to muscle loss and rebound weight gain.

Exercise is important, but you honestly can’t out-train poor nutrition.

I have seen this with athletes, and non-athletes alike, thinking that if they just train more often, or harder, or both, then they'll be ok.

NO, sorry, doesn't work like that folks!

In that situation, it's likely to lead to overreaching and fatigue, as well as increased risk of injury!

✅ What Works:

• Prioritise whole, unprocessed foods. Discover the best menopause workouts for fat loss and energy.

• Hydrate properly and support digestion.

• Fuel your body with the right macronutrients for energy and recovery. Learn more from the World Health Organisation.

The biggest obstacle to menopause weight loss isn’t your hormones—it’s misinformation.

By avoiding these myths and focusing on sustainable, science-backed strategies, you can feel strong, energised, and in control of your body.

Ready to take the next step? Download the 7-Day Menopause

Reset Guide here to kickstart your transformation with simple, effective strategies.