Is it really possible for Women in Midlife to lose weight and keep it off?
- Katie Bateman
- 4 days ago
- 8 min read
Updated: 3 days ago
Understanding Midlife Weight Gain – What’s Really Going On?
When I turned 30, people started warning me: “Enjoy it while it lasts—it’s all downhill from here.”
But now, at 39, I’m calling BS.
I’m stronger, healthier, and more in tune with my body than I’ve ever been—but it hasn’t been all smooth sailing. My weight has fluctuated over the years, and it’s taken a lot of trial and error to figure out what my body actually needs as my hormones shift. Add in an autoimmune condition that forced me to say goodbye to my cardio-addicted days, and let’s just say—it’s been a wild ride.
Everything started to shift when I swapped endless cardio for strength training, made intentional tweaks to my diet, and stopped obsessing over the number on the scale. My relationship with my body—and with my weight—transformed. I’ve learned so much on this journey, and I know I’ll need to keep adjusting my approach as I continue to age and my hormones evolve. And honestly? I’m okay with that. I’ve seen the benefits of truly listening to my body, and I’m committed to continuing that—giving it what it needs and loving it exactly where it’s at as I grow.
But while I’ve found my stride, many of my friends are navigating the thick of perimenopause and menopause—and they’re not exactly feeling empowered.
Along with the brain fog, hot flashes, and mood swings, there’s one question I keep hearing on repeat: “Where the f is this weight coming from?”
It’s the mysterious midlife weight gain—especially around the belly—that sneaks in like a thief in the night. You’re eating the same, moving the same, and somehow, your jeans don’t fit anymore. For many women, it feels like betrayal—and worse, like there’s nothing they can do about it.
But I’m not here for that story. I’m here to change it.
In this blog I really wanted dig deep and uncover what’s really going on with midlife weight gain—and, more importantly, what you can actually do about it. No starvation diets, no bootcamp burnout—just real, science-backed strategies that help you feel strong, balanced, and back in the driver’s seat.
Let’s break it down—and take back the narrative.
Understanding Midlife Weight Gain: What’s Really Going On?
Let’s be real—when your jeans stop fitting despite no changes to your diet or routine, it’s frustrating as heck. That stubborn weight around your midsection? It’s not a figment of your imagination, and it’s definitely not about willpower.
Here’s what’s really happening:
1. Hormones Are Doing a Dance (And Not the Fun Kind)
As estrogen starts to dip during perimenopause, your body changes where it stores fat—hello, belly. And it’s not just about looks: visceral fat around the abdomen is linked to heart disease and insulin resistance.¹
2. Your Muscle Mass Is Taking a Hit
We naturally lose muscle as we age—a process that speeds up during menopause. Since muscle is your metabolic powerhouse, less muscle = slower metabolism = fewer calories burned, even at rest.²
3. Your Body’s Energy Usage Shifts
With declining estrogen, your body becomes less efficient at burning fat. If your activity level drops (which often happens in midlife), fat storage becomes the default.³
Smart, Sustainable Strategies for Midlife Weight Loss
Here’s what actually works—backed by science and real talk.
1. Prioritise Protein + Lower Your Carbs
Protein helps preserve muscle mass and keep your metabolism humming. Combine that with a moderate reduction in refined carbs and boom—you’ve got a recipe for fat loss and sustained energy.⁴
Studies show that midlife women on higher-protein diets (especially with resistance training) lose more fat and keep more muscle.⁵
2. The Carb Conundrum
Refined carbs spike insulin—aka your fat-storage hormone. In midlife, we become more insulin-sensitive, meaning our bodies hold onto fat more easily. Reducing sugars and processed carbs can help steady energy, curb cravings, and support weight loss.⁶
3. Add Resistance Training to the Mix
Pairing high protein with strength training is a total game-changer for midlife women. It helps:
Preserve muscle
Improve insulin sensitivity
Promote better body composition—even without weight loss on the scale⁷
4. Eat to Support Hormones
Phytoestrogen-rich foods like flaxseeds, soy, and chickpeas can help ease hormone shifts. Soy, in particular, has been linked to reductions in abdominal fat and improved cholesterol.¹²
I recently swapped my whey protein shake supplement for this soy based meal replacement and have noticed an increase in muscle mass and reduction in body fat. I was genuinly surprised at how well my body responded to this swap. I've used plant based protein shakes in the past and aside from them not sitting well in my stomach, they never gave me great results in terms of my body composition. This super high quality non GMO Protein shake is my new go to. Click here to check it out.
5. Smart Supplements Can Help
Targeted nutrients like vitamin D, magnesium, omega-3s, and even boric acid have been shown to support metabolism, inflammation, and mood. Choose quality supplements that are clean, well-formulated, and third-party tested.¹³
6. Movement for More Than Just Weight
Strength training = not optional. It’s crucial for preserving muscle, protecting your bones, and boosting your mood. Start small and stay consistent.¹⁴
7. Balance Blood Sugar Like a Boss
Meals that combine protein, fiber, and healthy fats help you avoid the crash-and-crave cycle. Bonus: they also support sustained energy and satiety.¹⁵
My three favourite supplements to assist with Muscle building, gut health and skin, bone and joint health are paired together in this "30 Days to thrive bundle" Click here to check it out.
8. Sleep and Stress Are Not Side Notes
Midlife stress + poor sleep = cortisol overload = more belly fat. Just 10 minutes a day of breath-work, meditation, or gentle movement can help reset your nervous system.¹⁶
Cutting Carbs Isn’t About Deprivation—It’s About Working With Your Body
Lowering carbs (especially the refined kind) helps midlife women:
✔ Control insulin
✔ Lose stubborn belly fat
✔ Stabilise energy
✔ Improve results from a high-protein, strength-based lifestyle
The science supports it. And your body will thank you for it.
Holistic Ways for women to manage weight in midlife.
Testing & Tracking: Stop Guessing—Start Knowing
Tired of the guesswork? Get curious instead. Lab testing helps you understand what’s happening behind the scenes so you can actually support your body.
Here’s where to start:
Hormone Testing
Ask for a full hormone panel (estrogen, progesterone, testosterone, DHEA)
Consider DUTCH testing or saliva cortisol panels through a functional provider
Thyroid Check
Don’t stop at TSH—ask for Free T3, Free T4, Reverse T3, and thyroid antibodies
Blood Sugar & Insulin Sensitivity
Tests: fasting insulin, HbA1c, glucose tolerance
Want to geek out? Try a Continuous Glucose Monitor (CGM) for real-time insights
Track What Matters
Use apps like Clue, MyFLO, or Perimenopause Diary
Or simply journal your energy, symptoms, and mood daily to spot patterns
You’re not trying to “fix” everything overnight. You’re gathering clues to make informed decisions. It’s data, not drama.
And if your doctor isn’t listening? Keep advocating. You deserve answers and care that truly supports you.
Mindset Shift: From Weight Loss to Strength, Energy & Confidence
Let’s get real: the number on the scale? It’s not the whole story. Chasing a lower weight can actually distract you from what matters most—your strength, vitality, and confidence.
New Markers of Success:
Your jeans fit better (hello, waist definition)
You’re lifting heavier or moving longer
Your energy lasts all day
Your skin glows, your sleep deepens
You feel good in your own skin
“The number on the scale doesn’t measure how strong you feel, how well you sleep, or how clearly you think.”
This is about progress, not perfection. It’s about supporting your body—not punishing it.
Community & Connection: You’re Not Meant to Do This Alone
Midlife can feel isolating—but you don’t have to go it solo. Surround yourself with women who get it.
Here’s how:
Find an accountability buddy
Talk openly with your friends or partner
Follow empowering voices (like mine!)
Join a community where wellness meets real life
Come join us in The Wellness Glow-Up Facebook group—a cozy corner of the internet for women navigating hormones, health, mindset, and more.
So if your body’s been whispering (or maybe yelling) that it’s time for a shift, consider this your invitation to start where you are. A few simple tweaks—like adding more protein, choosing hormone-balancing foods, or sipping on that magnesium-rich tea before bed—can go a long way in supporting your perimenopause diet or menopause nutrition journey.
And remember, this isn’t about being perfect. It’s about tuning in, getting curious, and making choices that feel good in your body. Your path to holistic health doesn’t have to be complicated—it just has to feel aligned with the version of you you’re becoming.
You’ve got this. And I’m cheering you on every step of the way.
Want to join a group of women thriving together with daily lifestyle, holistic wellness and self-care?
Join the Wellness Glow-Up Facebook community. Your daily Self-care pit stop to Elevate your Holistic Wellness journey. Find inner peace and everything you need to Glow from the Inside Out. This is Your personal sanctuary for nourishing Body, Mind, and Soul.
References
¹ Davis, S. R., Castelo-Branco, C., Chedraui, P., Lumsden, M. A., Nappi, R. E., Shah, D., & Villaseca, P. (2012). Understanding weight gain at menopause. Climacteric, 15(5), 419–429.
² Khandelwal, S. (2020). Obesity in menopause: An Indian perspective. Journal of Mid-Life Health, 11(4), 211–217.
³ Ko, S.-H., & Jung, Y. (2021). Energy metabolism changes and fat redistribution in menopause. Endocrinology and Metabolism, 36(2), 174–181.
⁴ Ioannidou, E., Kosti, R. I., Tsindou, G., & Yannakoulia, M. (2024). Protein and resistance exercise in postmenopausal women: a review. Nutrients, 16(1), 43.
⁵ Aldrich, L., Liska, D. J., & Mah, E. (2013). Daily protein intake patterns of U.S. adults. European Journal of Nutrition, 52(6), 1487–1495.
⁶ Govers, E. (2017). The menopause-metabolism connection. Integrative Medicine: A Clinician’s Journal, 16(5), 26–28.
⁷ Kreider, R. B., Wilborn, C. D., Taylor, L., Campbell, B., Almada, A. L., Collins, R., … & Antonio, J. (2011). ISSN exercise & sport nutrition review. Journal of the International Society of Sports Nutrition, 8(1), 6.
⁸ Volek, J. S., Volk, B. M., Gómez, A. L., Kunces, L. J., Kupchak, B. R., Freidenreich, D. J., … & Kraemer, W. J. (2010). Whey protein and body composition. Journal of the International Society of Sports Nutrition, 7, 20.
⁹ Olenick, A. A., Zambon, A. C., Blackburn, M. B., & Siedlik, J. A. (2023). Protein intake and resistance training in women. Nutrients, 15(4), 1008.
¹⁰ Meckling, K. A., & Sherfey, R. (2007). Dietary protein, weight loss, and lean mass retention. Nutrition Journal, 6(1), 7.Layman, D. K., Boileau, R. A., Erickson, D. J., Painter, J. E., Shiue, H., Sather, C., & Christou, D. D. (2005). Higher protein intake preserves lean mass. American Journal of Clinical Nutrition, 81(1), 69–74.
¹¹ Austin Journal of Obesity. (2018). Soy protein and hormone balance in midlife.
¹² Atteia, H. H., Abdel-Salam, R. A., Omran, G. A., & Ahmed, M. H. (2024). Supplemental nutrition for menopausal women. Nutrients, 16(1), 43.
¹³ Sternfeld, B., Bhat, A. K., Wang, H., Sharp, T., Quesenberry, C. P., & Sowers, M. (2005). Physical activity and abdominal fat in midlife women. Medicine & Science in Sports & Exercise, 37(7), 1199–1205.
¹⁴ Funderburk, L. K., Beretich, K. A., Bader, K. N., & Primm, K. (2020). The role of leucine in lean muscle preservation. Nutrients, 12(2), 570.
¹⁵ Kreider, R. B., et al. (2011). Meals combining protein, fiber, and healthy fats improve energy. Journal of the International Society of Sports Nutrition, 8(1), 6.
¹⁶ Kapoor, D., Goodwin, E., Channer, K. S., & Jones, T. H. (2017). Cortisol, stress, and abdominal obesity in midlife. European Journal of Endocrinology, 157(5), 645–651.
This blog is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making dietary changes.
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