Do I need to cut out sugar to lose weight during menopause?
- Amber Brown
- Mar 24
- 3 min read
Menopause is a natural phase in a woman’s life that brings a variety of changes including weight gain. As oestrogen levels decline during this time, many women notice a shift in how their bodies store fat and experience cravings for certain foods – often sugar and carbs. This can lead to unwanted weight gain, particularly around the abdomen. With these changes, you may wonder is cutting out sugar necessary to lose weight during menopause.
Understanding weight gain during menopause
Menopause causes several hormonal shifts, which can significantly slow metabolism and fat storage. One of the key changes is a drop in oestrogen, which not only influences fat distribution but can also contribute to the accumulation of abdominal fat (1). On average women gain approximately 1.5kg per year during the perimenopause transition (2) Additionally, this period is often associated with insulin resistance, where the body has a harder time processing sugar. This can lead to an increase in cravings for sugary foods and a tendency to store more fat.
How sugar affects weight gain at menopause
Sugar, can have a profound effect on your body. When consumed in excess, sugar causes insulin spikes, which promote fat storage rather than fat burning. These fluctuations in insulin can also lead to energy crashes, making it harder to stick to healthy eating habits (3). Moreover, high sugar intake has been linked to increased inflammation in the body, further disrupting hormonal balance and contributing to weight gain (4). It’s important to distinguish between natural sugars, such as those found in fruits, and added sugars, which are found in processed foods and beverages.
Do you need to completely cut out sugar at menopause?
The simple answer is no. It is a common misconception that all sugar is bad. The key is moderation, not elimination. Cutting out all sugar from your diet isn’t necessary for weight loss during menopause, and could even lead to feelings of deprivation, which may trigger binge eating or unhealthy habits later. Instead focus on reducing your intake of added sugars while enjoying natural sources of sweetness, such as fruits. If you find it difficult to moderate your sugar intake, try adopting a 80/20 mindset- enjoying sugar treats in moderation, while focusing on nutrient dense foods the majority of the time
Strategies to reduce sugar and lose weight at menopause
To effectively reduce sugar and lose weight during menopause, consider the following practical tips:
Check food labels for hidden sugars – Many packaged foods contain added sugars, even those marketed as healthy. Be sure to read the labels carefully to avoid hidden sugar content. These added sugars can be found as dextrose, sucrose and corn syrup.
Swap processed snacks for whole foods – Replace sugary snacks like chocolate bars with whole foods like fruits, nuts, and seeds that offer natural sweetness and more nutrients.
Manage cravings with protein-rich meals – High-protein meals help stabilise blood sugar levels, keeping you fuller for longer and reducing sugar cravings.
Hydration and sleep – Staying hydrated and getting enough sleep each night play crucial roles in managing hunger and cravings.
Additionally, consider replacing refined sugars with natural alternatives like fruit or a small square of dark chocolate(aim for 70% + cocoa solids) for a sweet treat that’s lower in sugar and provides antioxidants.
Key factors for menopausal weight loss
While reducing sugar intake can certainly help with weight loss during menopause, it’s just one piece of the puzzle. For a well-rounded approach, focus on:
Strength training and regular exercise – Building muscle through strength training helps increase metabolism and promote fat loss.
High-protein, fibre-rich diets – These types of diets help keep you full longer and regulate blood sugar levels, which can help manage weight.
Managing stress and quality sleep – Stress and poor sleep can increase cortisol levels, which contribute to abdominal fat. Prioritize stress-reducing activities like meditation and ensure you’re getting quality sleep.
Conclusion
To sum up, you don’t need to completely cut out sugar to lose weight during menopause. The key is reducing your intake of added sugars and practicing moderation. Focus on mindful eating, exercise, stress management, and sleep for a balanced approach to weight loss. Small, consistent changes can lead to significant results over time, so don’t get discouraged—embrace the process and take it one step at a time!
This blog was written by Amber Brown (ANutr), a nutrition and behaviour masters student at Bournemouth University. Find her on @amberbrownnutrition.
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