You can feel energised and in control again by working with your hormones, not against them. Photo / Getty Images
You can feel energised and in control again by working with your hormones, not against them. Photo / Getty Images
How to navigate menopause, from weight, to sleep, to feeling like yourself again.
For many women, hitting menopause feels like losing control over their bodies. Weight starts creeping up in places it never did before, sleep becomes elusive, and energy levels seem to vanish overnight.
If you’re noddingalong, you’re not alone. Perimenopause and menopause bring dramatic hormonal shifts that affect everything from metabolism to mood. And yet, so many women are made to feel like they just need to “eat less and move more”.
The reality? It’s not your fault. It’s your biology.
For more than 15 years, I’ve worked with more than 350,000 people to help them rebuild their relationships with food and take back control of their health – without dieting. Time and time again, I’ve seen how the brain holds the key to lasting change, and how hormonal shifts in midlife can make that journey feel even more challenging.
So, let’s break it down – why does menopause change everything, and how can you work with your body rather than against it?
Why menopause makes weight loss feel impossible
The changes women experience in perimenopause and menopause aren’t just “in their heads”. There’s real science behind it.
1. Your metabolism slows down
As oestrogen levels decline, the body naturally stores more fat – particularly around the belly. At the same time, muscle mass decreases, which further slows metabolism.
This was exactly what Gilly Mackintosh noticed when she hit menopause:
“Before I was 50, I could lose weight whenever I wanted, and I always had a slim waist. But once menopause hit, nothing worked any more. No matter what I tried, I just couldn’t shift the weight like before.”
Sound familiar? The frustrating part is that traditional dieting approaches don’t address this metabolic shift. Cutting calories too aggressively can actually make things worse by slowing metabolism even further.
Sandra Roycoft-Davis
2. Blood sugar becomes harder to regulate
Many women develop insulin resistance as they age, meaning their bodies struggle to regulate blood sugar as effectively. This can lead to:
More cravings for sugar and carbs
Energy crashes
Increased fat storage, especially around the midsection
This is why diets that focus purely on calorie restriction often fail – they don’t address the underlying hormonal shifts affecting hunger and metabolism.
3. Sleep disruptions worsen cravings & fatigue
Ever noticed that a bad night’s sleep makes you crave sugar and carbs the next day? That’s not a coincidence.
During menopause, melatonin (your sleep hormone) naturally declines, and symptoms like hot flushes and anxiety make sleep even harder to come by.
Poor sleep affects levels of ghrelin (the hunger hormone) and leptin (the fullness hormone), leading to increased appetite and cravings.
Hot flushes and anxiety can disturb sleep, which increases hunger hormones. Photo / 123RF
4. Your body stores fat differently
One of the biggest frustrations women face during menopause is where the weight goes.
For Sue Bristow, this was one of the most difficult aspects of perimenopause:
“The classic change in body shape, weight distribution, and the increased difficulty losing weight – it knocked me sideways. I wasn’t doing anything differently, but my body was completely changing.”
Menopause-related weight gain tends to settle around the middle, and traditional weight-loss strategies often don’t address this hormonal shift.
5. Emotional wellbeing and motivation can take a hit
Menopause isn’t just about physical changes – it affects mental health, too.
Oestrogen plays a crucial role in serotonin production, the “feel-good” neurotransmitter. As levels drop, many women experience:
This is why so many women feel stuck in a vicious cycle – low energy leads to poor food choices, which leads to weight gain, which leads to more frustration and stress.
For Tracey Weston, it wasn’t just about weight, but about feeling like herself again:
“Brain fog lessened, better sleep, feeling more energised. I feel more in control, less dithery, and my daytime naps have vanished.”
So, what actually works?
The good news? You can work with your body to feel in control again.
1. Ditch dieting & shift your focus
Calorie restriction alone doesn’t work in menopause. Instead, focus on:
Eating protein with every meal to stabilise blood sugar and maintain muscle
Prioritising healthy fats to support hormone balance
Strength training twice a week to boost metabolism
2. Manage stress and sleep
Since cortisol (the stress hormone) fuels weight gain, managing stress is essential. Try:
Breathing exercises or mindfulness to calm the nervous system
Getting outside daily to boost mood and balance hormones
Creating a relaxing bedtime routine to support sleep
Focus on sustainable, long-term change
Strength training can help maintain muscle mass and boost metabolism post-50. Photo / 123RF
Final thoughts
If menopause has made weight management feel impossible, you are not alone – and you are not broken.
Your body is going through a completely natural transition, and what worked in your 30s may no longer work now. But that doesn’t mean you have to accept feeling out of control.
By working with your hormones, shifting your mindset, and finding an approach that fits your life, you can feel strong, healthy, and confident – on your terms.
The Weight's Over - Take Back Control by Sandra Roycroft-Davis
The Weight’s Over: Take Back Control by Sandra Roycroft-Davis is out now, published by Yellow Kite
Sandra Roycroft-Davis is a Harley St behavioural change specialist and is the founder of ThinkingSlimmer.com and creator of the Slimpod programme
