Maintaining your weight during the menopause - how to achieve a defined line
The menopause is not a stigma - it's a new phase in which your body is undergoing changes. Many women notice that although they are doing "no more, but no less", their weight is lighter and their belly is softer. But that doesn't mean that your body is powerless. On the contrary: with the right know-how, you can actively shape how your body reacts and how you maintain your line.
Why is it harder during the menopause?
Even if you train, eat the same way and stay mobile - your body will change. Here are the most important reasons:
The basal metabolic rate decreases: With increasing age and especially during and after the menopause, muscle mass decreases in many women - but muscles also consume energy at rest.
Hormonal changes: Oestrogen levels fall, which affects fat distribution, metabolism and water retention.
Less daily exercise & poorer sleep: Hot flushes, night sweats, inner restlessness - all of these affect your sleep and therefore your metabolism.
Stress & cortisol: When your system is under tension - be it from training, everyday life or thoughts - stress hormones increase, which can promote fat storage.
In short: your training and diet don't have to be more - but more adapted, more strategic and more hormone-intelligent.
Your plan: Maintain your weight - with joy & continuity
I'll show you step by step how to maintain your line (and become more defined). Without diet stress, but with a system.
1. focus on force & mechanics
Strength training is your secret weapon: with targeted resistance (dumbbells, bands, reformer) you strengthen your muscles, increase your basal metabolic rate and shape your silhouette. Two to three times a week is enough - quality over quantity.
Tip: Make sure you choose exercises that activate several muscle groups (e.g. hip thrust + split squat) - so that you work smart.
Bonus: Your training plan with a focus on glutes & core fits perfectly here.
2. cleverly adapt your diet
Nutrition here does not mean "even less", but hormone-friendly + nutrient-rich:
High in protein: 1.2-1.6 g per kg body weight - because muscles need to be fed.
Intelligent carbohydrates: use them sensibly around training, otherwise it's better to consciously reduce them
Good fats + fiber: support hormones, satiety & digestion
Regularity: Your body doesn't need hunger signals - it needs signals for stability
3. everyday movement & activity
It's not just the "workout" that counts, but your everyday life:
More steps, less sitting
Stairs instead of an elevator
Walks, active breaks
This keeps your metabolism active and improves your posture
4. focus on sleep & stress reduction
Everything is harder without a good night's sleep: regeneration is your metabolism booster. Pay attention to evening routines, reduce blue light, create a calm atmosphere.
Stress management is part of this: Breathing exercises, short meditation, consciously "going offline". This will lower your cortisol - and therefore your belly and water retention.
5. patience & sense of reality
Your body is changing - and that's okay. Maybe you don't lose weight as easily as you used to. Maybe you need to rethink your training or diet. The key: continuity instead of crash attempts.
Celebrate small successes: more strength, a more defined bottom profile, better sleep - not just numbers on the scales.
Conclusion - Your new balance
Your goal is clear: a defined stomach, plump bottom, powerful body - without overtraining, without the pressure to diet. During the menopause, this means: smart instead of harder, mindful instead of radical, long-term instead of fast.
By focusing on hormone-friendly training, conscious eating and an active lifestyle, you can not only get through this phase - but also use it to become stronger, more defined and more self-confident.