Why traditional weight loss doesn't work in menopause – and what does

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