Nine in ten women never received any education about menopause. Most of us look for information once our symptoms start.
Without guidance and education, we’re left to navigate this key stage of life undiagnosed, unprepared, and unsupported.
Sure, the insomnia, hot flashes, and forgetfulness are frustrating, but most of us really start to despair when we look in the mirror and no longer recognize ourselves.
Understanding menopause and how it impacts your body will quell your fears. Especially fears around weight gain. Here’s everything you need to know, but were never taught, about losing weight during menopause.
The Three Stages of Menopause
There are three fundamental stages of Menopause: perimenopause, menopause, and postmenopause. Women progress through these stages as their ovaries begin to atrophy and, as a result, produce less of certain hormones, like estrogen and progesterone. Below, we’ll look at each stage a little closer.
Perimenopause: This initial stage typically commences in your 40s and can extend over several years. It’s marked by irregular menstrual cycles, hormone fluctuations, and an array of symptoms. These include mood swings, sleep disturbances, reduced stress resilience, and heightened autoimmune responses. Perimenopause is like the prelude to the main performance, a time of transition and adjustment.
Menopause: Menopause is the core of this journey, encompassing both perimenopause and postmenopause phases. It signifies a significant shift as the ovaries gradually atrophy, leading to a decline in the production of two crucial menstrual cycle-regulating hormones—estrogen and progesterone. This phase is characterized by the cessation of menstruation and presents its unique set of physical and emotional changes.
Post Menopause: This stage officially commences when you’ve experienced no menstrual period for a continuous 12-month period. During post-menopause, hormone levels stabilize, but estrogen and progesterone remain at lower levels. It’s a time when your body adapts to new hormonal norms, and you can navigate this stage with a better understanding of your unique needs and adjustments.
Why Am I Gaining Weight During Menopause?
Weight gain during menopause can feel like speeding downhill in a car with no breaks. The strategies we’ve always used to keep our weight under control seem to do absolutely nothing. Pounds keep packing on. This time, the weight loves to hang out on our bellies.
During menopause, we’re more likely to gain weight because:
- Hormones like estrogen and testosterone that affect our weight and body composition are shifting.
- We’re losing muscle tissue as we age, which lowers our metabolism.
- We’re moving less and moving slower.
- We’re not sleeping a solid 7-9 hours, which increases weight gain.
While menopause does change our hormones, it’s not the only thing to blame for the extra pounds. Looking at the whole story will help us maintain a healthy weight or lose those extra pounds during menopause.
How Much Weight Should I Gain During Menopause?
As we age, it’s normal, natural, and beautiful for our bodies to change. There’s nothing wrong with a body that doesn’t look 20.
Numerous studies suggest that carrying some extra weight can sometimes be protective in later life. After menopause, we may need a little extra padding to guard against fractures when we fall down. For people who become seriously ill with conditions like cancer or advanced kidney disease, extra body fat can be a source of energy, helping them tolerate demanding therapies.
On the other hand, accumulated body fat can have serious adverse health consequences. Carrying too much weight contributes to heart disease, diabetes, arthritis, and a host of other medical conditions. That’s the side of weight gain we want to skip.
If weight gain is making you self-conscious and keeping you from doing what you love, it’s time to kick it to the curb.
Creating healthy habits will keep us healthy and happy in our own bodies as they shift into menopause.
6 Steps to Slim Down During Menopause
These critical steps fight back against muscle loss, hormonal imbalance, and lifestyle shifts that sneak up on us in our 40s and 50s. Take back your health by focusing on these main players.
1.Sleep In
Push snooze, girlfriend. As a mom, wife, and business owner, I know this might sound unrealistic. Insomnia during menopause makes sleep tips sound like stand-up comedy. But it’s worth the effort. Sleep is intricately involved in your hormones, your weight, and how much fat you hold onto.
Try it out at least on weekends. Hang blackout curtains, and turn the temperature down to 69. Shut down electronics an hour before bed. You know you best—whatever activity relaxes you, do it tonight.
2. Drink a Cookie Dough Shake
I love indulging in a dessert-worthy protein shake. It tastes heavenly, and it helps me hit my macros. Win, win.
As we age, protein becomes our wingman. These days, our bodies process protein less efficiently, so we need to add more fuel to the tank. Protein will help us maintain muscle mass and bone density too.
Protein is the king of macronutrients and is most important for keeping excess weight off in midlife. If you’re new to increasing protein, start the day with a protein shake at least twice this week.
3.Walk with Your Bestie
As estrogen and progesterone fluctuate during menopause, blood sugar rises and falls too. The belly fat we gain during menopause can also cause insulin resistance. Finding ways to balance your blood sugar will make weight loss much easier.
Here’s how: Move before and after you sit down for a meal. Take a walk with a friend. Or you can complete 40 squats. Cutting simple carbs and sugar down and increasing your fiber will also help you balance your blood sugar.
4. Lighten Up on the Liquor
Alcohol makes menopause symptoms worse. It can mess with our moods, make us more fatigued, increase hot flashes, and worsen insomnia. Plus, it hurts your chances of losing weight.
Not only do drinks tend to be full of empty calories, but alcohol also stops your body from burning fat temporarily. Cravings come on stronger when we’ve had a drink or two. Enjoy a drink on occasion, but try to sip on water more often.
5. Prove Your Strength
During menopause, it’s not uncommon for women to lose some bone density and muscle mass. Strength training keeps our bodies strong and has a higher impact on body fat than cardio workouts.
If you’re starting out, try a workout with just body weight. Then move up by adding handheld weights. Progressing in your strength training routine will help you lose weight and boost your confidence. We know how strong women have to be—strength training displays it.
6. Dump the Junk
Our bodies carry a load of chemicals, hormones, environmental compounds, and other substances that we don’t need. Getting rid of these substances can increase weight loss and improve how we feel during menopause.
Open detox pathways by having a bowel movement every morning. You can also dry brush, exercise, and sit in a sauna.
This Leads to a Healthy Weight, Even During Menopause
To navigate menopause with grace and vitality, it’s essential to focus on the following 6 principles (the same principles we focus on in LEAN!):
1. Whole Food Nutrition: The journey to health during menopause involves a dietary shift from calorie-dense, nutrient-poor processed foods to nutrient-packed whole foods. Fiber, present in these whole foods, takes on the role of increasing estrogen clearance from your body, while healthy fats become your allies in hormone synthesis and overall well-being.
A balance of macronutrients—protein, carbohydrates, and fats—deserves attention in your daily meals. Protein is key! It is the only macronutrient we lack adequate stores of and must consume daily, in sufficient quantities. In the absence of adequate protein, your body shifts into a mode where it breaks down muscle and tissues to source protein, trumping the fat metabolism process. Therefore, achieving efficient fat burning requires a steady supply of protein in your diet.
2. Sleep and Relaxation: Ensuring adequate sleep and relaxation are crucial elements of your journey through menopause as well! A high amount of the stress hormone cortisol can lead to symptoms like fatigue, depression, insatiable cravings, and stubborn fat storage—especially around the waist and midsection.
Prioritizing quality sleep and stress management sets you up for utmost success with both your physical and mental health. When stress is in check, your fat-burning potential takes off, and your muscles become more resilient. Consider daily meditation, walks in nature, and other stress relief techniques to help you keep stress at bay in your busy life!
3. Intermittent Fasting: Intermittent fasting within a specific range (12-16 hours) can work wonders for enhancing fat loss and overall well-being during menopause. It’s all about insulin! Intermittent fasting brings down insulin levels, giving the green light to fat cells to release stored sugar, which your body actively burns. This not only accelerates fat loss but also acts as a protective shield against chronic diseases.
Studies show that this eating pattern also has the ability to balance the hunger hormone, ghrelin, helping you gain control over your appetite and cravings.It takes 12 hours for our body to fully digest its last meal. So we aim for at least a 12 hour fast from dinner to breakfast the next morning. In order to keep cortisol in check, I recommend nothing more than a 16 hour fast daily.
3.Exercise and Strength Training: Maintaining an active lifestyle is so important, and nothing beats strength training! Regular strength training is the backbone of sustaining lean muscle mass, revving up your metabolism, and protecting bone and joint health. Sadly, beyond 50, muscle loss and reduced strength are the norm due to muscle atrophy, resulting in a metabolism slowdown and stubborn fat storage. That’s where the power of strength training shines through! It combats these natural effects, elevates dopamine levels, alleviates stress, and ushers in an era of improved overall well-being. Plus, it’s a low-impact exercise suitable for all ages!
4.Hydration: Don’t underestimate the power of staying adequately hydrated! Even mild dehydration can throw a wrench into your fat loss results. Proper hydration is essential for optimal metabolic function and overall health. When you’re well-hydrated, your body can efficiently carry out processes like fat metabolism. Additionally, drinking enough water supports your body’s ability to control appetite and reduces the likelihood of mistaking thirst for hunger. Aim to drink plenty of water throughout the day to ensure you’re not inadvertently sabotaging your fat loss efforts. Staying hydrated is a simple yet often overlooked aspect of achieving your health and weight loss goals during menopause.
5.Alcohol Moderation: Limit your alcohol intake during menopause. Consuming alcohol, especially in the evening, can negatively impact your wellness journey. It disrupts sleep patterns, slows digestion, and often leads to cravings for unhealthy foods the following day. To optimize your health during menopause, consider limiting your alcohol consumption to 1-2 times a week, at most.
A Helping Hand During Menopause
Menopause brings a new rhythm to our lives. Let’s learn how to dance with it.
My program LEAN is designed to simplify the process, helping you rebalance your hormones and achieve a healthier, happier, and more energized you!
Embrace the power of menopause and join us to discover a new lease on your health and well-being. Remember, small steps toward a healthier you are better than no steps at all!
Join the next round of LEAN to get a new take on your fat loss journey! As a part of our community, I provide 7 weeks of 1:1 accountability in a group setting, live training, meal plans, workouts, and more!
