skip to Main Content
Happy Blonde Woman Flexing Biceps In A White Shirt And Navy Pants.

How to Lose Menopause Weight: Healthy Tips

Hot flashes, mood swings, and night sweats. If you’ve heard of these common menopause symptoms, you’ve probably heard of another dreaded sign—weight gain. While every woman experiences menopause differently, many women experience weight gain that often feels out of control. However, just because it’s normal doesn’t mean you have to live with it! If you’re wondering how to lose menopause weight, you have options.

At OB/GYN Associates of Alabama, we help get back in the driver’s seat during menopause. With our hormonal management and weight loss programs, you can reduce high blood pressure, increase energy levels, and finally feel like you’re in control of your weight. Keep on reading to learn more about menopause weight gain and how you can banish those few extra pounds for good!

How-To: Lose Menopause Weight

It’s estimated that women between the ages of 45 and 50 gain one and a half pounds every year. So, if you’ve been gaining weight during menopause, you’re not alone! You also have plenty of options available to help you reach your goals, including help from our SmartFit medical weight loss program. 

But before we get into the details of our award-winning program, let’s discuss the unique challenges menopausal weight poses and tips to help you get back to feeling your best. 

The Challenges with Menopause Weight

Menopause weight gain happens for numerous reasons, which can make it harder to combat. As you may have guessed, hormonal changes, such as significantly declining estrogen levels, can make you more likely to gain weight around your abdomen and thighs. 

However, hormonal levels aren’t the only culprit. Age-related muscle loss, genetics, and lifestyle factors, like diet and exercise, can all contribute to that bloated feeling. Luckily, with a few lifestyle changes and even some help from the experts, you can maintain your weight for the years to come. 

Tips for Weight Loss During Menopause


As you age, muscle mass often decreases, slowing your metabolism. So, if you’re eating as much as you always have but aren’t exercising more, you’ll gain weight. You can easily counter weight gain with moderate aerobic exercise, like brisk walking or jogging. We advise combining cardiovascular exercise with strength training to maintain muscle mass for the best weight-dropping results. 

Whatever activity you choose, we recommend finding something you enjoy doing so it doesn’t feel like a chore but something you actually look forward to!


To maintain or even lose weight during menopause, eating less than you did earlier in life may be beneficial. Generally, eating 200 or so calories less than you did as a 30 or 40-year-old can help you achieve your desired weight. However, it’s essential not to starve yourself. Instead, focus on eating a nutritionally balanced diet. Opt for lean meats, vegetables, whole grains, and fruits instead of ice cream, candies, and crackers. 

Before making any dietary changes, we recommend speaking with an expert, like your primary care physician or trusted gynecologist at OB/GYN Associates of Alabama!

SmartFit Weight Loss

If figuring out your new menopause diet and lifestyle changes seems overwhelming, don’t fret! With our SmartFit Program, we’ll tackle all the guesswork; you just have to follow the plan! 

And even better, our SmartFit program at OB/GYN Associates of Alabama is designed for women struggling with menopause weight gain, so you can actually achieve your desired results. Our experts will tailor the program to your specific needs, including a nutrition plan, necessary supplements, medical supervision and check-ins, and FDA-approved medication (if needed). 

Weight Loss Made Simple for Women in Birmingham

If you’ve been struggling to overcome weight gain during menopause, we understand it can be frustrating. Gimmicky programs and fad diets can overpromise and underdeliver, but with Smart Fit, you can experience medical-based approaches that offer real results. Our weight-loss experts tailor each program to the individual, which means you’ll have a true partner in reaching realistic goals that support your needs. Contact us today to get started!

Interested in the SmartFit Weight Loss Program? Call Us Today!

Get the expert help and support you need from the weight loss physicians at SmartFit & OB/GYN Associates of Alabama! With three convenient locations in Gardendale, Hoover, and downtown Birmingham, we’re here for women of all ages at every stage of their health journey. Call us at 205-291-1099 or contact us online to learn more about our weight loss program designed to help women before, during, and after menopause!

Thank You For Choosing OB/GYN Associates Of Alabama & SmartFit Weight Loss.

Please complete our form or call us at (205) 271-1600 for general questions or to get started.

New Patients


Back To Top