Hormonal changes around menopause can influence fat distribution, sleep and appetite. These evidence-based strategies support healthy weight, strength and wellbeing in midlife. For a broader plan, start with our weight management overview.
Menopause weight gain: protein and strength training
Oestrogen decline can reduce muscle mass and affect where fat is stored. Prioritise protein at meals and include resistance exercise two to three times per week to maintain strength and metabolism.
Use simple movements such as squats, rows and presses with bands or light weights, and progress gradually with good form. Pair training with the plate method to support fullness.
Sleep, hot flushes and appetite control
Poor sleep can drive cravings and snacking. Build a wind-down routine, keep the bedroom cool and shift caffeine earlier in the day. Alcohol can worsen night sweats and sleep quality for some.
If hot flushes or night sweats affect life, discuss treatment options with your GP. Better symptom control often makes healthy routines easier to keep. Add gentle movement from our beginner walking plan to support mood and sleep.
Nutrition for menopause: balanced meals and bone health
Follow the plate method, add fibre for fullness and include calcium and vitamin D sources to support bone health. Plan balanced snacks for busy days and keep protein in each meal.
Expect some body shape change with age. Focus on strength, energy and health markers alongside weight. If progress stalls, review plateau strategies and adjust gently.
Supports available in Ireland
HSE – Menopause information:
https://www2.hse.ie/conditions/menopause/
Irish Osteoporosis Society:
https://www.irishosteoporosis.ie/
FAQs
Is weight gain inevitable at menopause?
No. Habits still drive outcomes. Strength work, protein and sleep make a real difference.
Can HRT help with weight loss?
HRT is for symptom relief rather than weight loss, though better sleep may indirectly help habits.
How much cardio versus strength?
Aim for 150 minutes of moderate activity weekly plus two to three strength sessions.
Need help
Medicine or supplement questions? Ask a Pharmacist.
