Have you noticed that it has become more difficult to lose weight – even though you have tried the classic (but incorrect in menopause) recipe of eating less and exercising harder?
You eat less. You train harder. You do “everything right.” But the scale still stands still—or goes up. It’s not you. It’s your biology that’s changed.
After 40, many women enter premenopause – a hormonal transition that affects not only menstruation, but also metabolism, fat storage, hunger, sleep, stress sensitivity and weight regulation.
And to understand why the classic calorie mindset no longer works, we need to understand what's actually happening to your hormones.
The hormones that control your weight – and why everything feels different
Hormones are the body's chemical messengers. They affect everything from how you think and feel to how you burn fat, sleep, eat, and recover.
Four hormones are particularly important during menopause – and together they explain why the body suddenly starts playing by completely new rules.
1. Estrogen – the body’s protective power
Estrogen is a key hormone for women – not only for fertility, but also for:
- insulin sensitivity
- metabolism
- collagen production
- bone density and muscle mass
- regulation of hunger and satiety
- mood and cognition
When estrogen levels begin to fluctuate – and eventually drop – it affects the body in several ways:
- Blood sugar becomes more difficult to regulate
- Fat is stored more easily – especially around the stomach
- Appetite and satiety signals are disrupted
- The energy is swaying
- Skin changes, joints ache, brain fog occurs
So it's not imagination – your body is reacting to the lack of estrogen.
2. Progesterone – the calming, restorative hormone
Progesterone is the first hormone to begin to decline in premenopause.
It is anti-inflammatory, calming and essential for sleep, stress regulation and nervous system stability.
When progesterone drops:
- sleep becomes more superficial
- increases stress sensitivity
- anxiety, swelling and fatigue often occur
- recovery is disrupted – both physical and mental
Furthermore, progesterone and cortisol share the same precursors. This means that chronic stress prioritizes cortisol – at the expense of progesterone.
3. Cortisol – the stress hormone that loves belly fat
Cortisol is important in the right amount – but dangerous in too large a dose, especially over a long period of time.
Chronically elevated cortisol:
- increases fat storage, especially on the stomach
- breaks down muscles
- disrupts sleep and recovery
- increases blood sugar and insulin
- increases cravings for fast carbohydrates
Stress + falling estrogen + low progesterone = hormonal cocktail that slows down weight loss.
4. Insulin – the body's fat storage hormone
Insulin regulates blood sugar – but when it becomes chronically elevated (which often happens during menopause), the body goes into fat storage mode.
Declining estrogen makes you more insulin resistant, which means:
- higher insulin levels
- harder to burn fat
- more fat around the stomach
- greater cravings and energy dips
Simply “eating less” won’t solve this – on the contrary, it can increase cortisol and lower metabolism even more.
How to support your body – from the inside out
What you need now is not a strict diet – but a strategy that works with your body, not against it.
Here are the staples to start with:
🥩 1. Increase your protein intake
Aim for at least 1.6 g of protein per kg of body weight per day – that's about 110–120 g if you weigh 70 kg.
Protein increases satiety, preserves muscle mass, balances blood sugar, curbs sugar cravings and supports hormone production. Tip: eat 30–40 g of protein at each main meal.
🥑 2. Choose natural fats
Fat is the building block of your hormones. Choose eggs (including the yolk!), olive oil, avocado, fatty fish, butter, ghee, coconut oil, nuts and seeds.
It saturates, reduces inflammation and supports recovery.
🍠 3. Reduce fast carbohydrates
You don't have to stop eating carbohydrates – but choose the right type, in the right amount.
Replace:
❌ White bread, pasta, rice, juice, bars
✅ Against above-ground vegetables, legumes, berries, some root vegetables
Tip: eat carbohydrates together with fat and protein to avoid blood sugar fluctuations.
🏋️♀️ 4. Strength training – it's vital now
After 40, women lose 1–2% muscle mass per year if they do not strength train.
Muscles improve insulin sensitivity, increase metabolism, strengthen bones, protect against weight gain and injuries, and reduce stress.
2–3 strength training sessions a week make a big difference – start where you are.
😴 5. Prioritize recovery – sleep is a strategy, not a luxury
Training is important – but it's the rest afterwards that builds the body stronger. Without recovery, cortisol rises, muscle breaks down and fat burning slows down.
Sleep also affects insulin sensitivity, appetite regulation (ghrelin/leptin), cortisol levels, energy balance and mood.
Going to bed on time can be just as effective for your weight loss as going to the gym.
Tips for better recovery:
- Sleep 7–8 hours per night
- Turn off screens in good time
- Eat your last meal 2–3 hours before bedtime
- Include low-intensity exercise like walking or stretching
- Try breathing exercises or journaling to unwind.
Do you want help getting started?
We have a very popular program called Balance40+ . It is a 30-day hormone-friendly reboot for women who want to:
- understand your body
- lose weight sustainably
- get your energy back
- avoid fighting alone
📩 Read more and book your place here .
You are not weak. You are changing. And there is a way forward. We are here when you are ready.
/Johannes & the team at RE:YOU
