Menopause Isn’t a Calorie Deficit Problem: Focus On This First

Menopause Isn’t a Calorie Deficit Problem: Focus On This First

If you’ve entered menopause and noticed that eating less isn’t giving the results it used to, you’re not alone. For decades, the advice has been the same: eat less, move more. But during menopause, your body responds differently. Restricting calories alone rarely works and can even make things harder.

Hormones Drive Change, Not Willpower

Menopause is a hormonal transition. Oestrogen declines, affecting fat distribution, energy metabolism, and appetite regulation. Progesterone also drops, influencing sleep, mood, and inflammation. These hormonal shifts mean your body stores more fat around the abdomen, loses muscle more easily, and may crave certain foods — and none of this is a sign of failure.

Why Eating Less Backfires

Calorie restriction triggers your body’s survival instincts. It slows metabolism, reduces muscle mass, increases hunger, and spikes cravings. This creates a cycle of restriction, frustration, and guilt. When your body feels underfed, it prioritises survival over aesthetics.

What to Focus on First

Instead of focusing on eating less, start by supporting your body and hormones:

• Strength Training to preserve and build muscle, which helps maintain metabolism.

• Adequate Protein to support muscle, satiety, and energy.

• Balanced Meals that stabilise blood sugar and reduce cravings.

• Sleep and Recovery to regulate hormones and support metabolism.

• Stress Management to lower cortisol and prevent abdominal fat storage.

The goal is not to chase the scale but to work with your body’s changing biology.

Mindset Shift

Menopause is not a failure or a time to punish your body. It’s a signal to listen, adapt, and prioritise health, energy, and resilience over numbers.

Take Action

If you’re ready to stop blaming yourself and start supporting your body, my 12-Week Hormone Coaching Container guides women through nutrition, movement, recovery, and mindset strategies tailored to perimenopause and menopause.

Apply now to start working with your body instead of against it and reclaim your energy, confidence, and vitality.