A Nutrition Coach's Guide to Weight Loss in Menopause

More than 90% of your clients as a nutrition coach will be women, many of whom are trying to lose weight, especially around menopause and perimenopause.

Hormonal changes during this time affect energy, sleep, stress, and fat storage, making weight loss feel impossible unless you have the right science-backed nutrition and training strategies.

Losing Belly Fat in Menopause

As estrogen and progesterone decline during menopause, insulin sensitivity drops and fat storage shifts, especially around the midsection. This change often surprises women who are used to carrying their weight in different places.

The hormonal shift mimics a prolonged luteal phase, causing:

• Lower insulin sensitivity

• More fat storage

• Increased hunger

• Less energy

• Higher cortisol

To offset this, use a macro split of moderate carbs, higher protein, and moderate fat. It supports hormone balance and weight management.

Nutrition

Helping menopausal clients lose belly fat means recognizing that their bodies no longer respond the same way to traditional “healthy” meals or intense cardio.

What to change:

Reduce Carbs, Raise Protein and Fat

Menopausal women often do better with fewer carbs, not extremely low, just moderate. Start with the highest level of carbs that still allows for weight loss (1.5–2.0g/kg body weight). Prioritize carbs from fiber-rich sources, like fruits, vegetables, whole grains, and potatoes. Avoid processed and sugary options.

Increase protein to 1.5–1.8g/kg and fat to 0.8–1.0g/kg body weight per day.

Stress, Sleep, and Exercise

Menopause brings more than just fat gain—it affects sleep, energy, mood, and cravings.

Manage Cortisol and Stress

Lower progesterone amplifies the effects of stress and disrupts sleep. Elevated cortisol makes things worse. Recommend restorative habits, like these, to menopausal clients:

• Yoga, meditation

• Outdoor time

• Low-intensity activity like walking

The Weight Loss Connection

Weight loss itself helps manage symptoms. One study showed that postmenopausal women who lost 10% of their weight and kept it off reduced their hot flashes and night sweats. Even with hormonal changes, weight loss remains a key tool.

Exercise is Non-Negotiable

Weightlifting is essential. It builds muscle and reduces visceral belly fat, both crucial during menopause. Aim for resistance training 2–3 times per week using heavier weights. It also improves bone density.

Fuel around workouts:

• Before working out: 15–20g of protein

• After working out: 30–40g of protein
  This supports muscle retention and fat loss in the face of hormonal shifts.

Final Thoughts

Menopause is a major transition, and understanding the hormonal changes helps both you and your clients succeed.

A diet of moderate carbs, higher protein, and moderate fats can support weight loss. Adding in stress reduction, sleep support, and resistance training creates a well-rounded lifestyle that works with, rather than against, the body.

Above all, personalize. Track and tailor your approach to the client. With the right tools, women can navigate menopause with grace and optimize their health and vitality.