Menopause diet for healthy aging and weight management

What you’ll learn:

• Menopause brings hormonal changes that can affect metabolism, fat distribution, and muscle mass, leading to potential weight gain—especially around the abdomen.
• Adopting a menopause-friendly diet that prioritizes lean proteins, fiber-rich carbs, healthy fats, and proper hydration can help manage weight and maintain muscle health.
• Noom’s personalized approach, including diet, exercise, and potential medical interventions like HRT and GLP-1 medications, helps guide women through menopause-related challenges.

Menopause is defined as the point when a person has not had a menstrual period for 12 consecutive months. However, the transition to menopause can be a process that spans several years and involves fluctuating and declining hormone levels, particularly estrogen and progesterone. Shifting hormone levels can bring some pretty big changes to your body, including weight gain, especially around the belly. 

Along with weight gain, many people also report experiencing hot flashes, sleep disruptions, less energy, mood swings, painful sex, and other uncomfortable physical symptoms. The good news is that understanding what’s happening in your body is the first step to managing this transition more effectively. 

Changes to how you eat and move could help you with many of the symptoms and help you manage your weight. That’s where Noom comes in. With its personalized approach, Noom can guide you through these transitions by offering tips on adjusting your diet and lifestyle that really work. The Noom “diet” is the blueprint that will help nurture your body through menopause and beyond. (Hint: it’s not really a diet) 

But what you eat and how you exercise are just one piece of the puzzle. Noom can also help you figure out if hormone replacement therapy is for you. And, if you want to consider weight loss medication, Noom Med clinicians are here to help you navigate the options if you qualify. 

First, let’s dive into what happens to your body during menopause and how eating and lifestyle changes can make a real difference in your health and well-being.

What happens to your body during menopause

Hormone fluctuations related to menopause typically begin around the age of 45, though they can occur earlier or later for some women. This transition, often referred to as the menopausal journey, can be broken down into three stages—perimenopause, menopause, and postmenopause.

Here’s what happens during the three stages: 

• Perimenopause: People typically begin to feel the effects of fluctuating hormones between ages 45 and 55. During this stage, periods become irregular, and you may experience other symptoms like hot flashes and night sweats. Weight gain is common, as is a change in where that weight is stored, with many people reporting an increase in belly fat.
• Menopause: You reach menopause when you haven’t had a menstrual period for 12 consecutive months, typically around age 51. A person can also experience menopause after a hysterectomy or due to other medical conditions.
• Postmenopause: Postmenopause is the stage that begins after menopause. Hormones typically stabilize at a lower level, and symptoms can continue for some people.

As estrogen levels drop and fluctuate during perimenopause, you may notice:

• Metabolism slowdown: As estrogen declines, your metabolic rate slows, making it easier to gain weight and harder to lose it. This slowdown can happen even if your eating and exercise habits remain unchanged.
• Fat redistribution: Many people experience increased body fat during menopause, particularly belly fat, which can raise the risk of cardiovascular disease and diabetes. 
• Decreased muscle mass: Menopause also accelerates muscle loss that can, which can further slow metabolism. 
• Bone loss: Estrogen plays a vital role in maintaining bone health. As levels drop, bone density decreases, raising the risk of osteoporosis and fractures.
• Mood swings and sleep issues: Hormone fluctuations can impact mood and sleep quality, indirectly contributing to weight gain by driving cravings and reducing energy for physical activity. A study in Sleep Medicine Clinics found that 40-60% of women experience sleep disturbances linked to hormone shifts and stress during menopause.

As estrogen levels stabilize at a lower level postmenopause, you may notice:

• Reduction in acute symptoms: Hormonal symptoms like hot flashes, mood swings, and vaginal dryness tend to subside over time as estrogen levels stabilize.
• New hormone equilibrium: Although estrogen levels remain low, they reach a stable point, which may reduce the intensity and frequency of menopausal symptoms for some people.
• Long-term effects of low estrogen: Lower estrogen levels can lead to osteoporosis, heart disease, and other issues.

How to eat during menopause to prevent weight gain

Weight gain during menopause varies widely between people; on average, people gain five pounds, but some gain more. While hormonal shifts can make maintaining or losing weight more challenging, what you eat can make a big difference in how you look and feel.

Don’t worry; this isn’t a huge diet overhaul for most people. There isn’t a strict “menopause diet.” The same Noom principles you know and trust still hold true, but a few simple tweaks to your eating habits can make a big difference as your body changes. These adjustments will help you stay energized, maintain muscle, and navigate this new phase with confidence. 

Here’s what to focus on:

• Prioritize protein: Protein is essential for maintaining muscle mass, boosting metabolism, and keeping you full longer—especially during menopause. Researchers found that increasing protein intake during perimenopause can help prevent weight gain and muscle loss. Aim for 20-30 grams of protein in each meal. 
• Eat a wide variety of fruits and vegetables: Fruit and veggies are green foods in Noom, which means they are packed with nutrients or have low caloric density.  They should make up most of your meals and snacks.
• Choose fiber-packed, complex carbs: Complex carbs and fiber are your friends! They help you stay full longer and keep things moving smoothly in your digestive system. Whole grains and legumes are great choices to keep your energy steady without feeling restricted.
• Enjoy healthy fats: Healthy fats promote heart health, improve brain function, and fight inflammation. Options like avocado, olive oil, and nuts can do wonders for your overall health.
• Get your calcium and vitamin D: According to the Endocrine Society, bone mass can decrease by up to 20% after menopause. Calcium-rich foods are a must for keeping your bones strong and reducing the risk of osteoporosis. Think low-fat dairy, leafy greens, and calcium-fortified foods. Vitamin D is equally important, as it helps your body absorb calcium more efficiently. Sun exposure is a great source, but you can also get it from foods like fatty fish, fortified dairy products, and egg yolks.
• Limit foods that cause issues: Processed meats, refined grains, sugary foods and beverages, and foods high in saturated fat can make menopause symptoms (like hot flashes) worse for some people. Studies show that limiting these foods can also help to reduce cardiovascular risk in menopausal women. 
• Be careful with coffee and alcohol: While you can drink caffeinated drinks and alcohol (in moderation) during menopause, if they worsen any of your symptoms, you should skip them. Both can cause blood vessels to expand and increase blood flow, potentially triggering a hot flash. 

The role of hydration during menopause

Staying hydrated during menopause can help with symptoms like hot flashes, fatigue, and dry skin. Making sure you’re drinking enough is super important because it’s easier to get dehydrated as you get older. You might even feel less thirsty. If you take a GLP-1, you might also experience a decreased thirst along with hunger. Tracking your fluid intake is important to maintain hydration levels. Make sure to use Noom’s water-tracking feature daily.

There are many benefits of staying hydrated:

• Energy and focus: Drinking enough water can improve energy levels and cognitive function. It could even help combat the brain fog that some women experience during menopause.
• Improved digestion: Staying hydrated supports digestion and helps prevent constipation, a common issue during menopause.
• Temperature regulation: Water helps regulate body temperature, which is especially important when experiencing hot flashes. 

While water is the best option, herbal teas and water-rich foods like cucumbers and watermelon can also contribute to your daily hydration needs. Keep a water bottle handy throughout the day to remind yourself to stay hydrated and help manage symptoms like hot flashes and fatigue.

Tips for losing weight during menopause

The same basic weight loss strategies you’ve always turned to apply during menopause. You will lose weight if you eat fewer calories than you burn. During menopause, you might need to pay more attention to the details to get the results you want as your body changes.  Here are a few tips:

• Eat more lean protein. Protein will help you reach your calorie goal by keeping you full longer. It will also help you maintain and build muscle, which will keep your metabolism strong as you age.
• Focus on nutrient-dense foods: Understanding nutrient density helps you enjoy your favorite foods while staying within your calorie range. Eating with nutrient density means choosing foods high in vitamins and minerals, protein, fiber, or healthy fats for the calorie count. Noom’s three-color system categorizes foods (green, yellow, and orange) and makes it easy to balance what you eat:
  • Green foods are generally nutrient-dense, have a low caloric density, or are filling. They should make up the bulk of your diet, especially if you are trying to lose weight. Think fruits, vegetables, and whole grains.
  • Yellow foods are still very healthy and contain essential nutrients but tend to contain more calories.
  • Orange foods contain the fewest essential nutrients or are healthy but are higher in calories, like nuts.
    • Tip: Use Noom’s Food Lookup Tool to quickly see a food’s color and calorie value. You can even scan packaged foods in the supermarket to see how they compare. It’ll even suggest healthier alternatives when available.
      

• Track what you eat: Tracking your food using Noom will give you insight into where you’re spending your calories and where you can make changes. Noom makes tracking what you eat easy by letting you log your meals without having to search for foods or individual ingredients. You can even take photos and it will estimate the ingredients and calories automatically. 
  
• Practice eating mindfully: Combining mindful eating with physical activity can help you maintain a healthy energy balance, especially when paired with satisfying food choices. Noom encourages sustainable habits, which means developing realistic and enjoyable eating habits and exercise routines to promote long-term success. Noom also provides you with the tools to achieve them. 
  
• Exercise: Moving more and strength training can help you maintain your weight and muscle mass (which is important because muscle burns more calories than fat). Getting about 150 minutes of moderate activity per week (for example, a 20-minute brisk walk per day) has also been shown to improve bone strength, cardiovascular health, joint mobility, sleep quality, and stress reduction.

The role of hormone replacement therapy

While hormone replacement therapy (HRT) doesn’t directly cause weight loss, it can help manage weight gain by alleviating some of the symptoms associated with menopause. 

Replenishing estrogen and progesterone levels can reduce hot flashes and night sweats. During menopause, the body’s natural estrogen levels decrease, which can slow down metabolism and lead to increased fat storage, particularly around the abdomen. HRT helps replenish estrogen levels, which may improve fat distribution, reduce visceral fat accumulation, and help with overall weight management.

In addition to supporting metabolism, HRT can improve other menopause-related symptoms, such as hot flashes, mood swings, and sleep disturbances. These may indirectly affect weight by enhancing sleep quality and reducing stress-related eating. However, HRT is not a weight-loss solution on its own and should be considered part of a broader lifestyle approach that includes diet and exercise. 

HRT may not be suitable for everyone, so discussing the benefits and risks with your healthcare provider to see if it’s the right choice for you is important. A clinician can help you figure out what type of HRT you need for your stage of menopause.

When to consider GLP-1 medications

If you’re struggling with weight gain during menopause and lifestyle modifications alone aren’t enough, GLP-1 medications might be an option worth exploring. 

Studies have shown that GLP-1 medications can help menopausal and postmenopausal women lose weight, especially when combined with HRT. There is also some evidence that the resulting weight loss and stabilized blood sugar levels may help with other menopause symptoms, like hot flashes.

GLP-1 medications, like Ozempic^®, Wegovy^®, and Zepbound^®, can make weight loss easier during and after menopause by: 

• Reducing hunger
• Slowing down stomach emptying
• Stabilizing blood sugar levels

To get a prescription for GLP-1, you’ll need to have a BMI of 30 or over or a BMI of 27 or over with at least one weight-related condition, such as high blood pressure or high cholesterol. 

If you’re considering GLP-1 medications, see if you qualify for Noom Med. You will be connected with qualified clinicians who can find the right medication for you if needed. They also offer personalized guidance and support to help you navigate treatment safely while working towards your weight loss goals. 

Our clinician can also prescribe compounded semaglutide* through Noom GLP-1^Rx. Our compounded semaglutide contains the same active ingredient as Ozempic^® and Wegovy^® but is readily available during shortages and can be more affordable for some people. Prices start at $149 for the first month, with delivery right to your door. 

Manage menopause with Noom’s expert guidance

Building a menopause-friendly diet is an opportunity to discover what truly nourishes your body. You support muscle health and overall wellness by incorporating lean proteins, lots of fruits and vegetables, fiber-rich carbs, and hydrating. 

Noom makes it easy to spot nutrient-dense foods and understand which foods to enjoy in moderation. Our Healthy Aging and Metabolism Course Enhancement also provides guidance on adapting to changing hormones and metabolism as you age. It helps you:

• Understand the science behind aging and weight management
• Create sustainable habits and techniques tailored for this stage of life
• Feel confident in maintaining a healthy weight over time

By following these principles, you’ll build a sustainable routine that supports long-term weight management and overall vitality. With Noom’s personalized support, you can feel confident and empowered to manage your health through every stage.

Curious about how to build a personalized plan? Find out how Noom can support you every step of the way.

*Compounded semaglutide available on the Noom platform is produced in an FDA-registered facility but not reviewed by the FDA for safety, efficacy, or quality.

Note: Ozempic^® is not FDA-approved to treat obesity or for weight loss.