Weight Gain in Menopause – Why Your Body Changes and How You Can Support It Naturally.
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Many women notice that their body changes during menopause. Even though they eat healthily and exercise regularly, their weight slowly increases. Belly fat in particular seems to become more stubborn, and diets that used to work barely bring the results they used to.
The reason for this often lies in hormonal changes. They affect your metabolism, energy expenditure and fat distribution. At the same time, sleep, stress resilience and muscle mass change – all factors that can influence your weight. Muscle mass plays a particularly important role: it burns energy even at rest, so when it decreases, your daily energy needs drop accordingly.
The good news is: you don’t have to accept this. With nutrition tailored to you and personal support, you can specifically support your body through this stage of life. You can read more about this in my blog article: Weight Gain in Menopause.
For over 18 years, I have been helping women support their metabolism, lose weight in a healthy way and feel good again.
1. Eat plenty of protein
🔹 Preserve your muscle mass – it supports an active metabolism.
🔹 Include a high-quality protein source with every main meal.
🔹 Good protein sources are fish, eggs, legumes, tofu, natural yogurt or quark.
🔹 Protein keeps you full for longer and can help prevent cravings.
2. Eat plenty of fiber
🔹 Vegetables, salads, berries and whole grain products support your digestion.
🔹 Fiber keeps you full for longer and supports a stable blood sugar level. Read our blog article “Watch Out for Sugar”
🔹 It can help reduce cravings.
🔹 Try to include several servings of vegetables in your meal plan every day.
3. Avoid constant snacking
🔹 Give your body enough breaks between meals.
🔹 Three balanced main meals are enough for many women.
🔹 Breaks between meals can help stabilize blood sugar and insulin levels.
🔹 This supports a balanced metabolism.
4. Reduce sugar and heavily processed foods
🔹 Hidden sugar is often found in mueslis, fruit yogurts, soft drinks and ready-made products.
🔹 Choose natural, minimally processed foods whenever possible.
🔹 A stable blood sugar level helps prevent cravings.
🔹 Even small changes can make a big difference in the long run.
5. Stay regularly active
🔹 Exercise supports your metabolism and helps preserve muscle mass.
🔹 A combination of strength training and endurance is ideal.
🔹 Regular strength exercises can help maintain or build muscle mass.
🔹 Walks, hiking or cycling are also good for your body.
🔹 Choose a form of exercise you enjoy – that way you’ll stay motivated in the long run.
6. Pay attention to sleep and stress balance
🔹 Too little sleep and too much stress can affect cravings and wellbeing.
🔹 Fixed evening routines and small breaks in everyday life can help you wind down.
Losing 10 kg During Menopause – Is That Even Still Possible?
Many women tell me: “I eat less than before, eat healthily, exercise more – and I’m still gaining weight.” That’s incredibly frustrating, especially when you feel like you’re already doing everything right.
During menopause our body changes. What used to work suddenly doesn’t work the same way anymore. That’s why in my consultations I don’t just look at how much you eat, but also what and when you eat. Especially a lot of sugar and very carbohydrate-rich meals can cause blood sugar to spike repeatedly, followed by cravings.
And it’s not just about the number on the scale. You may not reach exactly the weight you had at 30 – and that doesn’t have to be the only goal. What matters much more is that you feel comfortable in your body again.
Many of my clients tell me that changing their diet doesn’t just help them lose weight – they also experience fewer cravings, sleep better, feel more balanced and have more energy again. How this develops for you is, of course, individual.
Can Intermittent Fasting Help With Weight Loss?
Intermittent fasting can be a helpful support for some women during menopause. However, what matters is not fasting alone, but a way of eating that fits your metabolism, your daily life and your needs.
Not every woman benefits equally from intermittent fasting. Especially with high stress, sleep problems or hormonal issues, an individual nutrition strategy may be the better choice.
That’s why it’s worth finding out together which approach is right for you.
The Right Nutrition Makes the Difference
During menopause your body changes – which is why your diet is allowed to change too. Instead of relying on strict diets, it’s worth specifically supporting your metabolism. Not every woman responds the same way during this stage of life – what helps one woman may not suit another.
A balanced diet with enough protein, healthy fats, fiber and high-quality foods can help improve your wellbeing and make losing weight easier.
With Metabolic Balance® you don’t get a standard nutrition plan, but a nutrition concept tailored to your personal needs. This way you learn to understand your body better and develop healthy habits that last.
My Experience – Your Advantage
Claudia Gehrig
My Experience – Your Advantage
Claudia Gehrig
✅ Over 18 years of experience in nutrition counseling and naturopathy
✅ Certified Metabolic Balance advisor
✅ Over 6,200 clients supported
✅ Recognized by health insurers (EMR, NVS, EGK and ASCA: registration no. P553560)
✅ Online throughout Switzerland or in person in Zurich
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