Menopause and Weight Loss: The Science Behind Hormonal Hunger & How to Take Control

Menopause and Weight Loss

For many women, menopause and weight loss feel like a battle. Hormonal shifts cause weight gain, low energy, mood swings, and a loss of motivation, making it harder to stay on track. Some women even experience insatiable hunger, further complicating weight management.

So, why does this happen? Fluctuating oestrogen, progesterone, and cortisol levels slow metabolism, increase fat storage, and disrupt appetite regulation. However, with the right nutrition, intermittent fasting, exercise, and hormone-friendly foods, you can take control of your weight and feel your best.

Inspired by The Galveston Diet by Dr. Mary Claire Haver, this guide explores:

✔ Why menopause leads to weight gain

✔ How hormones trigger hunger and cravings

✔ The impact of low energy, mood swings, and motivation on weight loss

✔ Which foods support hormone balance and weight management

✔ Exercise strategies that help burn fat and boost mood

Why Does Menopause Cause Weight Gain?

Research shows that over 70% of women gain weight during menopause, with an average increase of 1.5kg per year. Many women struggle to shed extra pounds, especially around the abdomen.

The Role of Hormones in Fat Storage

As oestrogen levels decline, the body undergoes several changes:

✔ Fat storage shifts to the abdomen, increasing visceral fat.

✔ Metabolism slows, making calorie burning less efficient.

✔ Insulin resistance develops, leading to more fat accumulation.

✔ Cortisol (the stress hormone) rises, which promotes belly fat.

While hormones play a role, low energy, mood changes, and motivation loss can make weight management even harder.

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How Low Energy, Low Mood, and Lack of Motivation Affect Weight Loss

Many women report feeling tired, sluggish, and unmotivated during menopause. This can make sticking to a healthy routine more difficult.

What’s Causing This?

✔ Declining Oestrogen & Progesterone – These hormones regulate energy, mood, and motivation. Low levels can lead to fatigue and depression.

✔ Disrupted Sleep – Hot flashes, night sweats, and anxiety cause poor sleep, making it harder to stay active.

✔ Blood Sugar Fluctuations – Insulin resistance causes energy crashes, leading to cravings for sugary, high-calorie foods.

✔ Increased Cortisol – Chronic stress leads to fatigue, brain fog, and emotional eating.

How to Improve Energy & Motivation for Weight Loss

✅ Prioritise Protein & Healthy Fats – These stabilise blood sugar, preventing energy dips.

✅ Get Daily Sunlight & Vitamin D – Supports mood, energy, and metabolism.

✅ Exercise Regularly (Even if You Don’t Feel Like It) – Movement boosts endorphins and motivation.

✅ Try Adaptogens (Like Ashwagandha) – Helps manage cortisol and stress-related fatigue.

✅ Support Sleep with Magnesium & a Night Routine – Deep sleep regulates appetite and energy levels.

Making these small changes can increase energy, improve mood, and help with weight loss.

Why Some Women Feel Insatiable Hunger During Menopause

One lesser-discussed symptom of menopause is constant hunger and intense cravings. If you feel like you could eat all day, it’s likely due to hormonal shifts affecting appetite control.

Hormones That Influence Hunger & Cravings

✔ Ghrelin (“The Hunger Hormone”) – Increases, making you feel hungrier more often.

✔ Leptin (“The Fullness Hormone”) – Decreases, meaning your brain gets fewer signals that you’re full.

✔ Insulin Resistance – Causes sugar cravings and energy crashes.

✔ Cortisol (“The Stress Hormone”) – High stress leads to emotional eating and cravings for comfort foods.

How to Manage Constant Hunger

✅ Increase Protein Intake – Helps keep you full for longer.

✅ Eat Fibre-Rich Foods – Slows digestion and stabilises blood sugar.

✅ Stay Hydrated – Dehydration can mimic hunger.

✅ Manage Stress – Yoga, deep breathing, and adaptogens can help.

✅ Limit Ultra-Processed Foods – These trigger addictive eating patterns.

By balancing appetite-regulating hormones, you can prevent overeating and cravings.

The Role of Hormone-Mimicking Foods in Weight Loss

Certain foods mimic oestrogen or disrupt hormones, affecting hunger and fat storage.

Phytoestrogens: Natural Oestrogen Boosters

These plant compounds help regulate appetite and reduce cravings:

✔ Soy Products – Tofu, tempeh, miso, edamame

✔ Flaxseeds – High in lignans, which support hormone balance

✔ Chickpeas & Lentils – Provide slow-releasing energy

✔ Sesame & Sunflower Seeds – Promote stable blood sugar

Foods That Disrupt Hormones (Endocrine Disruptors)

Some foods interfere with hormone function and contribute to weight gain:

🚫 Ultra-Processed Foods – Cause inflammation and insulin resistance.

🚫 Refined Sugars – Spike blood sugar, increasing cravings.

🚫 Dairy from Hormone-Treated Cows – Can worsen hormonal imbalances.

Eating more phytoestrogenic foods and avoiding endocrine disruptors can help support menopause weight loss.

How Nutrition & Exercise Help With Menopause and Weight Loss

A healthy diet and regular movement are key to losing weight and feeling better during menopause.

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1. Anti-Inflammatory Nutrition

Reducing chronic inflammation can prevent fat accumulation and bloating.

✔ Leafy greens (spinach, kale) – Packed with antioxidants

✔ Berries (blueberries, raspberries) – Help regulate blood sugar

✔ Fatty fish (salmon, mackerel) – Rich in omega-3s

✔ Nuts & seeds – Reduce inflammation and support hormone health

2. Intermittent Fasting (IF) for Metabolism

The Galveston Diet promotes a 10-hour eating window and 14-hour fast. Research shows IF:

✔ Reduces abdominal fat

✔ Improves insulin sensitivity

✔ Boosts energy and mental clarity

3. Strength Training to Boost Metabolism

Menopause leads to muscle loss, which slows metabolism. Combat this with:

✔ Bodyweight exercises (squats, lunges, push-ups)

✔ Resistance bands or weighted vests

Strength training preserves muscle mass, helping you burn more calories at rest.

Final Thoughts: Taking Control of Menopause and Weight Loss

Weight gain during menopause is not inevitable. By understanding hormonal hunger, mood changes, and energy fluctuations, you can make small changes that lead to big results.

✔ Balance hormones with phytoestrogens

✔ Manage stress & improve sleep

✔ Prioritise strength training & metabolic health

✔ Eat an anti-inflammatory diet

With the right approach, you can feel strong, energised, and in control.

References

• Haver, M.C. (2021). The Galveston Diet: A Science-Based Approach to Menopause Weight Loss.

• Mayo Clinic. (2023). Menopause and Weight Gain: What’s Happening?

• Harvard Health. (2022). The Role of Cortisol and Insulin in Menopause Weight Gain