Menopause and weight challenges

The female body experiences significant hormonal changes during menopause, often leading to difficulties with weight management. These changes are linked to a drop in estrogen levels, which can alter how the body stores fat and uses energy.

Focus on muscle over weight loss

Spanish nutritionist Marta Marcè, interviewed by El Mundo in October 2026, suggests that the goal during menopause should be to build muscle mass rather than pursue weight loss. She argues that this approach supports overall health more effectively than restrictive dieting.

Hormonal shifts and body changes

The decline in estrogen during menopause causes fat to shift from the hips to the stomach, a change driven by hormonal changes rather than lifestyle choices. This shift can also lead to feelings of fatigue and a reduced ability to maintain muscle mass.

Hidden health risks during menopause

Two often-overlooked changes during menopause are increased insulin resistance, which raises the risk of diabetes, and a low-grade inflammation that may worsen symptoms like hot flashes, poor sleep, and joint pain. These issues make restrictive dieting less effective and potentially harmful.

Nutrition as a solution

Marcè emphasizes that nutrition during menopause should focus on compensating for the loss of estrogen’s effects, such as supporting muscle and bone health, rather than solely aiming for weight reduction. This approach aligns with the broader goal of promoting healthy aging.