Can continuous glucose monitors help me lose weight at menopause?

Weight gain during menopause is incredibly common, due to hormonal changes that can affect how the body stores fat. Often, many women find during this stage of life that what used to work for fat loss doesn’t anymore. This can spike interest in solutions that promise results. 

Recently, there has been an increased interest and use of continuous glucose monitors (also called CGMs). Whilst they are mostly used by people with diabetes, they are now being used in many aspects of wellness. This increased interest brings up the important question: Can continuous glucose monitors help weight loss at menopause? This is the question that we’ll break down and explore in this blog.

What is a continuous glucose monitor?

A continuous glucose monitor is a device for people with diabetes that helps them to check their blood glucose (sugar) levels. This is important to check to make sure blood sugar levels are not too high or too low. 

It's a device that can be attached to your arm or stomach that can sense how much sugar is in the fluid under the skin, which will then send results to the receiver, via a phone, every few minutes. This will allow you to help keep track of your blood sugar levels at any point you want to check (1).

More recently, continuous glucose monitors have gained more attention beyond the diabetes community. Programs include ZOE and Lingo, which use the technology to help people without diabetes understand how their bodies are responding to different foods, stress, sleep and activity. This shift to using continuous glucose monitors could be useful for things like weight loss, especially during menopause and the associated hormonal shifts. 

Examples of programs include:

• ZOE: This program includes using continuous glucose monitor data alongside blood lipid (fat) and gut microbiome testing to help deliver personalised nutrition insights. This is completed via a home kit that will track how different foods affect your metabolism, particularly your glucose response. 

• Lingo: This is a similar system for non diabetic users that tracks glucose levels throughout the day for 14 days. It is designed specifically for health and wellness, as the data will highlight how food, exercise, sleep and stress impact your metabolic health.

Why do blood sugar levels matter at menopause?

During menopause, there is a drop in oestrogen levels, which is a key part of how the body processes glucose. As oestrogen declines, the body's cells can become less responsive to insulin. This is the hormone that helps move sugar from your bloodstream to the cells for energy. This process of the body becoming less responsive to insulin is known as insulin resistance (4).

Due to insulin resistance, the body has to produce even more insulin to get the same job done. Over time, this can lead to higher insulin levels, which is a contributor to weight gain. High insulin levels encourage your body to store fat, especially around the stomach area, making it harder to burn fat. It can also increase cravings for sugary foods and high-fat foods, leading to extra calories being consumed, which can make weight loss more difficult. 

In this aspect, this is why blood sugar regulation becomes so important during menopause. Avoiding blood sugar spikes can support metabolic health and make it easier to manage and lose weight during perimenopause and menopause.

Benefits vs cons of continuous glucose monitors

One benefit of using continuous glucose monitors is insulin awareness. While using this monitor, you’ll be able to spot spikes or crashes in blood sugar levels. This may help motivate someone to carry on with beneficial habits that better regulate blood sugar levels, like taking part in exercise. It will also help someone to feel more motivated in making better food choices that better stabilise blood sugar levels and may support weight management.

The potential downsides of using continuous glucose monitors is that they aren’t always necessary - unless medically prescribed. This is because a lot of metabolic health can be effectively supported through general healthy eating habits, exercise and stress management. This doesn’t require constant monitoring of blood sugar levels. In fact, some people may become over-fixated with their blood sugar data, and this can lead to feelings of anxiety around certain foods. This could result in restricting foods and food groups, and missing out on key nutrients. 

It’s important to remember that weight loss involves more than just blood sugar control. Plus, it’s natural for blood sugar levels to vary throughout the day, and from day to day. Factors like sleep, hydration and hormones can all play a role. 

Conclusion 

So, can continuous glucose monitors help me lose weight at menopause? During menopause, changes in metabolism and unexpected weight gain can be a significant source of stress for many. For those curious about how their body responds to food, a continuous glucose monitor may offer valuable insights that encourage healthier eating habits. In turn, this may support weight loss.

However, it is important to understand that a continuous glucose monitor won't provide a complete explanation or solution for weight gain. Sustainable weight loss and metabolic health during menopause still rely on the fundamentals: eating a diet full of whole foods, engaging in strength training and managing stress effectively. 

This blog was written by Mia Watkins, a second year Nutrition student at Oxford Brookes University with a strong interest in individual health, particularly how the diet can support long term wellbeing.

Lutrition is founded by Registered Nutritionist Lucy Jones, who provides 1-1 support for those going through perimenopause and menopause who want to lose their stubborn unwanted fat for good, so they can fit comfortably and confidently into their clothes. Consultations are available virtually and in person across Brackley, Towcester, Northampton, Milton Keynes, Bicester and Banbury.

References

1. NHS (2024). Continuous glucose monitoring and hybrid closed loop for diabetes. [online] nhs.uk. Available at: https://www.nhs.uk/tests-and-treatments/cgm-and-hcl-for-diabetes/.

2. Vetter, C. (2022). Continuous Glucose Monitors: How They Work & How To Get One. [online] Zoe.com. Available at: https://zoe.com/learn/what-is-a-continuous-glucose-monitor

3. Lingo (2025). Lingo by Abbott — Biosensor & App: Track Your Glucose 24/7. [online] Hellolingo.com. Available at: https://www.hellolingo.com/? 

4. Diabetes UK (2022). Menopause and Diabetes. [online] Diabetes UK. Available at: https://www.diabetes.org.uk/living-with-diabetes/life-with-diabetes/menopause.