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5 Mistakes Women Make in Weight Loss During Menopause

Writer's picture: Mindy G.Mindy G.

Navigating weight loss during menopause can feel like trying to solve a puzzle without all the pieces. Hormonal changes, slower metabolism, and conflicting diet advice can make this stage of life particularly challenging.


Many women find themselves falling into common traps that not only challenge their progress, but also leave them feeling frustrated and defeated.


Let’s explore five of the most common weight loss mistakes women make during menopause, and how you can avoid them.


eat less move more diet myth

1. Falling for the “Eat Less, Move More” Myth


The Mistake: Believing weight loss is a simple formula of cutting calories and increasing exercise.


The Reality: While understanding your body's calorie needs is important, menopause changes how your body processes energy. Drastically cutting calories can slow your metabolism, making it harder to lose fat and easier to regain it. Excessive cardio without strength training can also lead to muscle loss and place undue stress on the joints, further challenging fat loss.


The Solution: Instead of slashing calories, focus on prioritizing nutrient-dense foods and incorporating regular strength training. Building muscle helps support a healthier metabolism and improves overall body composition along with nutrient dense foods.


carbohydrates

2. Demonizing Carbs


The Mistake: Treating all carbohydrates as the enemy and avoiding them entirely.


The Reality: Carbs are not the problem, it’s the type and quantity that matter. During menopause, carbs can actually play a vital role in fueling workouts, maintaining energy, and supporting hormone health.


The Solution: Focus on complex carbs like sweet potatoes, whole grains, fruits, and legumes. Pair them with protein and healthy fats for balanced meals that keep you full and energized.



staying up late and not getting enough sleep


3. Ignoring Sleep and Stress Management


The Mistake: Overlooking how poor sleep and chronic stress impact your ability to lose weight.


The Reality: Sleep deprivation and stress increase cortisol, a hormone that can lead to increased belly fat, cravings, and a slower metabolism. Hormonal changes during menopause can also make it harder to get restful sleep, compounding the issue.


The Solution: Prioritize sleep hygiene by creating a calming bedtime routine and maintaining a consistent schedule. Incorporate stress-reducing activities like yoga, meditation, or deep breathing exercises to help prepare your body for rest.


quick fix diets


4. Buying Into “Quick Fix” Diets


The Mistake: Following restrictive diets that promise rapid results are unhealthy and unsustainable.


The Reality: Quick fixes often eliminate entire food groups, rely on extremely low calories, or follow complicated food rules, making them hard to stick to. These approaches can lead to nutrient deficiencies and yo-yo dieting, which further disrupt metabolism and hormone balance.


The Solution: Opt for simple and sustainable habits that prioritize overall health. Focus on balanced meals with adequate protein, healthy fats, and fiber. Small, consistent changes over time lead to lasting success.


struggling with food rules


5. Chasing the “All or Nothing” Mindset


The Mistake: Believing that if you can’t do something perfectly, it’s not worth doing at all.


The Reality: Perfectionism doesn't exist and chasing it often leads to burnout and giving up entirely. Progress is about consistency, not perfection. Even small, imperfect efforts can yield significant results over time.


The Solution: Shift your focus to progress over perfection. Celebrate small accomplishments like adding a daily walk, drinking more water or preparing one healthy meal. These steps build momentum and confidence.



healthy food and exercise balance in menopause


Breaking Free from the Diet Culture Trap


Diet culture has conditioned many of us to believe that weight loss is about deprivation and suffering. Menopause requires a different approach that works with your body rather than against it. By avoiding these five common mistakes and focusing on simple, sustainable and balanced strategies, you can achieve your health and weight loss goals while feeling stronger, more energized, and empowered.




Ready to Take the Next Step?


Are you ready to simplify food and fitness over 40 so you can live energized, healthy and strong? Join Fat Loss Over 40: Thriving in Menopause — a private Facebook community where women go for expert guidance, simple strategies and motivational support to achieve their goals and thrive in menopause and beyond!


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