Your path to weight balance and well-being during menopause

Dear MHI reader

Your body is going through a major change. Your hormones are going crazy, your metabolism is changing – but these are not problems, they are signs that you should take special care of yourself now.

Many women struggle with their weight during menopause. However, this is quite normal and you can actively do something about it.

What does that mean exactly?

By proactively making small adjustments to your daily routine, you can actively counteract unwanted weight gain. At the same time, you can strengthen your health and fitness in a holistic way. This will help you to rediscover not only your self-confidence but also your zest for life.

What is the main reason for weight gain?

The decline in oestrogen levels has a profound effect on your body. It leads to increased fat storage, especially in the abdominal area, and causes a reduction in muscle mass, which slows down the metabolism. At the same time, your appetite control and nutritional needs change. In addition, this hormonal decline can negatively affect your sleep patterns, which brings further challenges to your well-being.

What other challenges will I face?

There are a few other things that can make weight loss during menopause more difficult. These include, for example, doing less exercise, stress and emotional eating, as well as an unbalanced diet. Poor sleep quality and a lack of knowledge about the special nutritional needs of menopausal women also play an important role.

Ok, I got it, and what should I do now?

We have put together 9 tips to help you feel better and achieve your ideal weight.

1. water as a morning blessing

Start your day with a glass of water, preferably with a slice of lemon. It’s more than just liquid – it’s a self-care ritual that boosts your metabolism and energises you.

2. exercise as a source of strength

Exercising before breakfast is like giving yourself a present. 15-20 minutes is enough to strengthen your body and boost your fat burning. Try yoga or a morning walk.

3. Protein is your ally

A protein-rich breakfast is like a protective shield against cravings. Whether it’s scrambled eggs with vegetables or yoghurt with nuts, you’re doing your body good.

4. Meal planning as self-love

Consciously take time for your nutrition. A little planning in the morning (or the night before) will help you eat consciously and healthily – without stress or guilt.

5. Strength training makes you stronger

Doing strength exercises twice a week is like drinking from the fountain of youth. They maintain your muscle mass, boost your metabolism and make you strong – both inside and out. Start with very simple exercises.

6. Mindful eating for a moment just for you

Enjoy your meals consciously. No phone, no distractions. This is your time to feel and understand your body.

7. Plant-based diversity for your nutritional happiness

Colourful vegetables, whole grain products, legumes – they are more than just food. They are energy, healing and pure joie de vivre.

8. Establish positive habits

Link new health routines with existing processes. A glass of water after brushing your teeth, a short walk after lunch – small moments with a big impact.

9. Community as motivation

Share your goals. Whether with friends or in a group – together you are stronger. Positive conversations and affirmations are your fuel.

But if it all seems too much at once, start with one tip and stick with it for 60 days. That way it becomes a good habit. The next step is to take a second tip and repeat it for 60 days. Then move on to the next tip and so on.

Remember, every step you take today is a step towards better health, more energy and more zest for life.

Which tip will you start with? We are excited and will be by your side!

We wish you a happy, confident and courageous year 2025.