If you're in your 40s or 50s and wondering why it suddenly feels harder to lose weight, welcome to menopause.
Menopause brings real changes to your hormones, metabolism, and even your muscle mass. I tried it all when I entered perimenopause – eat less / move more, strict diets, but my weight never budged… until I found what finally worked for me.
Now, I coach women in menopause who want to make a change, and the foundation of my program is based on high-protein meals and strength training.
Sometimes, that combination works flawlessly for the women that I coach, while other women need a more in-depth approach – hello hormones!
So, if you're wondering how to lose weight after 40 and you're experiencing menopause, I'm going to give you what's been working for the majority of menopausal women in my community.
The Cheat Sheet
- Build Muscle, Boost Metabolism.
Women lose up to 1% of muscle per year after 40. Strength train 2–3x/week + eat 0.8–1.2g protein per lb. to stay strong and energized.
✅ Solution: FHM+ App gives you workouts + high-protein meals made for women 40+. - Balance Your Hormones.
Estrogen, progesterone, and testosterone drop during menopause—leading to weight gain and fatigue.
✅ Solution: Winona offers personalized HRT to support wellness and weight loss. - Use Modern Tools.
Tried strength training + protein and still stuck? GLP-1 meds work with your hormones to curb hunger and support fat loss.
✅ Solution: Josie offers menopause-specific GLP-1 care.
💪 Why Strength Training After 40 Is Non-Negotiable
After 40, women lose up to 1% of muscle mass per year, and after menopause, the decline can accelerate (source). Muscle is critical because it helps keep your metabolism active. Less muscle means fewer calories burned at rest.
Strength training helps:
- Increase lean muscle mass
- Burn more fat
- Improve insulin sensitivity
- Strengthen bones (important post-menopause)
You don’t need to lift heavy or spend hours at the gym. Just 2–3 strength sessions per week at 30-minutes per session can make a big difference (source).
📅 FHM+ App gives you follow-along workouts designed for women in midlife. They're efficient, beginner-friendly, and can be done at home.
Start your free trial with the FHM+ App
🍳 High-Protein Meals: The Game-Changer
Protein is your best friend during menopause. It helps preserve muscle, boosts satiety, and keeps your energy levels steady. Women over 40 should aim for at least 0.8 to 1.2 grams of protein per pound of body weight daily (source).
Tips:
- Start your day with 30g+ of protein (e.g., eggs + Greek yogurt)
- Space protein throughout the day (snacks, like Built Bars – I love the puffs the best – they're so good!)
- Add collagen or protein powder if needed (I recommend Cleans Simple Eats – clean ingredients, tastes great, very versatile)
📅 FHM+ includes macro-friendly recipes with protein already calculated for you. No guesswork.
Follow @fithealthymacros Instagram – free high protein recipes and a glimpse into her workouts
Start your free trial with the FHM+ App
↺ When Diet + Exercise Aren't Enough
Let’s be honest: sometimes you do everything “right” and the scale doesn't move. That can be due to deeper hormone imbalances, like:
- Low estrogen (leads to fat storage, especially in the belly)
- Low progesterone (increased anxiety, poor sleep)
- Low testosterone (lower muscle mass and drive)
If you’re gaining weight despite working out and eating well, it might be time to consider hormone replacement therapy (HRT). Studies show HRT can improve body composition and reduce abdominal fat in postmenopausal women (source).
📅 Winona offers personalized, telehealth-based HRT made for women in menopause. You take a simple assessment, speak to a provider, and get a custom prescription if appropriate.
Find out if HRT is right for you (blog post)
💉 GLP-1s: A Modern Option for Stubborn Weight
If you’ve done the strength training and high-protein eating and still feel stuck, it may be time for GLP-1 medications.
GLP-1s work by mimicking natural hormones that regulate hunger and blood sugar. They help you:
- Reduce cravings
- Feel full faster
- Lose body fat, not just water weight
But they also can work against you if you don't follow a high protein diet and strength training plan.
Some women in my community who couldn’t lose weight with lifestyle alone have finally seen results using GLP-1s—with doctor supervision, of course.
📅 Josie specializes in GLP-1 care for menopausal women. Their medical team understands your hormone profile and works with you to create a tailored plan.
Check out our recommended GLP-1 providers for women over 40
Final Thoughts: You’re Not Broken
Menopause is a huge shift. But with the right support, nutrition, and training, you can feel strong, confident, and in control of your body again.
Start with the basics: strength training and high-protein meals. That alone is a game-changer.
And if you're still not seeing results? Modern solutions like Winona for HRT and Josie for GLP-1s are helping thousands of women take control of their health again.
💪 Your next step: try FHM+, get your hormones checked, explore GLP-1s (many women who I coach use a combination of the three and are seeing great results)—whatever feels like the right fit for you today.
FHM+ App – Start Your Free Trial
