If you’ve been researching weight loss strategies for menopause, chances are you’ve come across intermittent fasting in menopause as a popular solution. It’s one of those things that you’ll often see being promoted by celebrities and influencers online and hailed as a powerful method for shedding pounds and improving overall health. But does fasting really work for a woman over 40?
At Trinity Transformation, we’ve worked with thousands of women who have tried intermittent fasting, hoping it would be the magic bullet they’ve been searching for. But for many of them, the results were frustrating: despite skipping meals and pushing through hunger, the weight either stayed the same or, worse, crept up—particularly around the middle.
If this sounds familiar, you’re not alone. In this article, we’ll explore intermittent fasting for women in menopause, why it doesn’t always work, and what you can do instead to achieve sustainable weight loss.
What Is Intermittent Fasting?
Intermittent fasting (IF) is a pattern of eating where you alternate between periods of eating and fasting. The idea is to limit the hours in which you consume food, thereby creating a calorie deficit and potentially promoting weight loss. There are several different types of intermittent fasting:
What Are the Types of Intermittent Fasting?
- Time-Restricted Eating (16/8 method): This involves fasting for 16 hours a day and eating during an 8-hour window.
- 5:2 Method: You eat normally for five days of the week, then significantly restrict calories (around 500-600 kcal) on the other two days.
- Alternate Day Fasting: You alternate between days of normal eating and days of complete fasting or significant calorie restriction.
- Multi-Day Fasting: Some people fast for 24-48 hours or more, eating very little or nothing at all during that period.
While these methods might work well for some, the research on intermittent fasting is often not menopause-specific, and that’s where it can get tricky for women going through perimenopause or postmenopause. Most of the studies on intermittent fasting have been done on men or younger women, which means we don’t have enough concrete evidence on its impact on menopausal women specifically.
“There was always something to do that put time to focus on myself at the bottom of the list or, when I had the time, not enough energy or headspace to use it doing something that could improve things. So I was looking for a quick fix that could get me to the weight I wanted. I now weigh 10 stone dead on. And I’m toned! I don’t look like a potato or a saggy old turkey. Trinity has changed my thinking so completely.”
– Sally Ham, Trinity Client
Intermittent Fasting and Hormones in Menopause
One of the biggest challenges with intermittent fasting in menopause is how it affects your hormones—particularly cortisol, your body’s main stress hormone. When you fast, cortisol levels can increase, which may actually increase fat storage, especially around the belly.
Here’s what happens:
- Cortisol naturally spikes about 30 minutes after waking, and one way to bring it down is by eating—particularly protein.
- If you skip breakfast or push off eating until later in the day (as in time-restricted eating), your cortisol levels remain elevated, which can lead to stress eating, cravings, and weight gain around the middle.
- High cortisol can also disrupt other hormones like insulin and leptin, which regulate your hunger and metabolism, making it harder to control cravings and avoid overeating.
In women going through menopause, this can create a vicious cycle called the “Weight Gain Triangle”, where:
- Leptin resistance increases cravings, making you more likely to overeat.
- Insulin resistance makes your body more likely to store fat, particularly around the belly.
- Thyroid deregulation slows down your metabolism, making it harder to burn calories.
Is Intermittent Fasting Safe for Midlife Women?
The short answer is that intermittent fasting may not be the best choice for many menopausal women. The benefits that are usually spoke about include improved blood sugar control, weight loss, and lower breast cancer risk, however these benefits mostly stem from the calorie deficit fasting creates and not from fasting itself.
Menopausal women have unique challenges that can make intermittent fasting less effective and more stressful on the body. And, by skipping meals they are increasing the risk of muscle loss, increased bone density loss, and imbalances in hormone levels, all of which are concerns during menopause.
While fasting might help some inactive women reduce their overall calorie intake, because of the risk increase of muscle loss, this may have the opposite effect and leave you feeling weaker and more prone to injuries. For women over 40, maintaining muscle is essential for staying strong, keeping a healthy metabolism, and preventing issues like osteopenia and osteoporosis.
What to Do Instead of Intermittent Fasting
If intermittent fasting isn’t working for you, or if it’s leaving you frustrated and hungry, there are better, more flexible ways to manage your diet and lose weight during menopause. At Trinity Transformation, we’ve found that a more sustainable approach involves:
1. Low-Impact Strength Training
One of the most powerful tools you have during menopause is strength training. As we age, our bodies naturally lose muscle mass, which can slow down metabolism and lead to weight gain.
By incorporating strength training into your routine, you’ll not only build muscle but also boost your metabolism, helping your body burn fat more efficiently. This is crucial for menopausal women because muscle mass is key to maintaining a healthy, toned body.
Low Impact Strength Training (LIST) is particularly effective for women over 40. It’s gentle on the joints but still highly effective at building strength and muscle. Focus on lifting weights 3-4 times per week, targeting all the major muscle groups, including your legs, arms, back, and core.
Not only will this help you lose weight, but it will also improve your overall fitness, making everyday activities easier and reducing the risk of injury.
Strength training also helps improve bone density, which is important for preventing conditions like osteopenia and osteoporosis that become more common after menopause. By lifting weights, you’ll help keep your bones strong and reduce the risk of fractures as you age.
2. Focus on Your “Key 3”: Calories, Protein, and Fibre
Rather than skipping meals or drastically restricting your calories, we recommend focusing on what we call the “Key 3”: calories, protein, and fibre. This balanced approach ensures you’re nourishing your body with the right amount of food, without feeling deprived or overly restricted.
The way this works:
- Calories: You still need to be in a calorie deficit to lose weight, but you don’t want to go too low, as that can slow down your metabolism and lead to muscle loss. We help you find the right calorie target for your body and goals.
- Protein: Protein is critical for maintaining muscle mass, especially as you age. Aim to get plenty of lean protein sources like chicken, fish, beans, and plant-based proteins to support your strength training efforts and keep you feeling full longer.
- Fibre: High-fibre foods like whole grains, fruits, and vegetables help regulate your digestion, balance blood sugar levels, and keep you satisfied between meals. This is essential for controlling cravings and preventing overeating.
3. Consider Time-Bound Eating
If you like the idea of intermittent fasting but don’t want to deal with the stress and hunger that comes with skipping meals, try a more gentle version of time-restricted eating. For example, you can stop eating at 8pm and start again at 8am, giving yourself a 12-hour fasting window overnight.
This can help prevent late-night snacking without putting too much strain on your body.
The key here is to listen to your body’s hunger cues and avoid going too long without eating. The goal is to create a balanced routine that works with your lifestyle, not one that leaves you feeling deprived and exhausted.
4. Eat Balanced, Nutrient-Dense Meals
Instead of focusing on what to cut out, prioritize adding nutrient-dense foods to your meals. A well-balanced diet with the right combination of lean proteins, healthy fats, and complex carbohydrates will help fuel your body, stabilize your blood sugar levels, and support your weight loss goals.
Here are some tips for building balanced meals:
- Lean Proteins: Chicken, fish, tofu, and eggs are all great sources of protein that will help you feel full and maintain muscle.
- Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil to support brain and hormone health.
- Complex Carbs: Opt for whole grains like quinoa, brown rice, and oats, which provide fibre and slow-release energy to keep you going throughout the day.
“Before Trinity I used to think dieting meant leaving certain foods out of your diet and feeling hungry most of the time. I cannot put into words exactly how much of a positive impact Trinity has made on my life. It’s literally changed my whole life for the better and I’m so glad I started the journey and invested in myself.”
– Tracey White, Trinity Client
Tips and Precautions for Intermittent Fasting During Menopause
If you’re adamant that intermittent fasting is still something you want to try out, there are a few things you can do to make sure you practice it safely:
- Start slowly: If you want to try intermittent fasting, start with a shorter fasting window, like 12 hours, to see how your body responds.
- Prioritize protein: Make sure you’re getting enough protein during your eating window to support muscle retention and keep your metabolism strong.
- Manage stress: Since fasting can increase cortisol levels, it’s important to focus on stress management techniques like mindfulness, yoga, or deep breathing exercises.
- Listen to your body: If fasting makes you feel fatigued, irritable, or more stressed, it may not be the right approach for you. It’s important to prioritize your well-being and overall health.
Why Intermittent Fasting Might Not Work for Menopausal Women
We’ve worked with countless women who tried intermittent fasting during menopause, thinking it was the solution to their weight gain struggles. But many of them found themselves feeling heavier, more stressed, and frustrated by the lack of results.
Fasting can give you the exact opposite of the results that you’re looking for, especially if it spikes your cortisol levels or leads to muscle loss. Instead of feeling empowered, these women were left wondering what they were doing wrong.
The truth is, intermittent fasting might not work for everyone—especially for menopausal women. The best approach is to listen to your body, eat balanced meals, and prioritize muscle-building exercises that support your long-term health and well-being.
How Trinity Can Help You Achieve Sustainable Weight Loss in Menopause
At Trinity Transformation, we’ve helped thousands of women over 40 lose weight, feel confident in their bodies, and regain control of their health. Our Fit Over 40 Program is specifically designed for menopausal women who want to lose weight without extreme diets or stressful fasting methods.
Our programme consists of:
- Personalized nutrition plans focused on your body’s unique needs during menopause.
- Low Impact Strength Training (LIST) to help you build muscle and boost your metabolism.
- 1-on-1 coaching for support, accountability, and expert guidance.
- Sustainable, science-backed methods that help you lose weight without drastic measures.
