Why Losing Weight Feels Harder in Midlife and Menopause — And What You Can Do About It

I see you

You’re eating healthy, staying active, but the scale won’t budge like it used to. Your mid-section seems to have a mind of its own and is resistant to all efforts. This is common and part of aging.

Why It Happens

• Slower metabolism: we lose muscle as we age. This is known as sarcopenia. Less muscle means slower metabolism.
• Hormonal shifts: Estrogen changes can lead to weight gain around the belly.
• Sleep disruptions: poor sleep worsens your metabolic health and causes maladaptive eating
• Insulin resistance: that abdominal fat is known as visceral fat and is inflammatory.

Why It Matters

Excess fat mass, especially in the abdomen can increase the risk of diabetes and heart disease.

What You Can Do

1. Build muscle: Strength training boosts metabolism. Aim for twice a week.
2. Prioritize protein: Helps control hunger and maintain muscle. Aim to match your protein intake in grams to your weight in kilograms.
3. Manage sleep: Aim for 7–9 hours. Less than 5 hours worsens metabolic health.
4. Optimize your hormones. Estradiol is anti-inflammatory and safe! Progesterone improves sleep. See a physician well versed in hormone therapy.
5. Seek support: Medical weight management with anti-obesity medications has been found to be helpful in the menopausal years.

Get in touch

If weight loss has become frustrating, you don’t have to go it alone. Our clinic provides medical and lifestyle support to help you feel strong and confident again.