Menopause weight loss: Doctor advises against cutting carbs, suggests 'plus' strategy

Women experiencing menopause need not eliminate carbohydrates entirely in their pursuit of weight loss, advises Dr. Hsiao Chieh-chien, a specialist in weight management. Many women find their weight increasing despite eating less, a phenomenon linked to declining estrogen levels which slow metabolism and promote abdominal fat accumulation.

Dr. Hsiao cautions against the common approach of completely cutting out starches. He notes that some patients have gone months without eating rice or noodles, initially seeing weight drop. However, this often leads to muscle loss, hair thinning, and fatigue. When normal eating resumes, weight and body fat rebound quickly.

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This is not your fault, it's the hormones that are changing.

He explains that prolonged carbohydrate restriction can trigger a "stress response" in the body, increasing cortisol levels. Elevated cortisol can further disrupt the already declining estrogen, exacerbating menopausal symptoms like hair loss, insomnia, and weight gain, while prioritizing the breakdown of essential muscle tissue. Therefore, consuming carbohydrates in moderation and rhythmically can help protect hormones and preserve muscle mass.

The key, according to Dr. Hsiao, lies in a "plus" strategy rather than a "minus" one. This involves reintroducing carbohydrates moderately, increasing protein intake to at least 1.2 grams per kilogram of body weight (more than in younger years), and incorporating regular strength training. He stresses that strength training is crucial during menopause, as muscle mass naturally declines by 1-2% annually after estrogen levels drop, which is the primary driver of metabolic slowdown.

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For you at this stage, strength training is not optional, it is mandatory.