Tell me if I’m right…
If you’re a woman over 40, like me, chances are you’ve looked in the mirror and thought, “It’s my hormones.” It’s easy to blame our body’s changes, but here’s the hard truth: Hormones are a factor, but they are not the root cause of stubborn weight gain.
Often, our issue with weight is about the foundation of our health—and if that’s broken, no amount of hormone therapy or pills will fix it.
I’ve worked with countless women navigating menopause, and I’ll tell you this: Fixing the basics first can lead to more significant changes than you ever thought possible.
Here’s the great news. You don’t have to part ways with your weight loss dreams after your 40th birthday! You can thrive during this time of life with the right approach.
Let’s break it down into six essential steps to help you achieve sustainable weight loss during menopause.
1. Prioritize Whole Food Nutrition
One of the first things I tell my clients is to ditch ultra-processed, calorie-dense foods and focus on whole, nutrient-rich foods. This shift not only helps control blood sugar levels but also supports balanced hormones. If you’re eating lots of ultra-processed foods and not enough fruits, vegetables, fiber, and protein, it’s time to make a change.
Here’s why:
Fiber-rich foods help eliminate excess estrogen, while healthy fats support hormone production. And protein? It’s crucial. During menopause, we lose muscle mass faster, and protein is essential for maintaining muscle and boosting metabolism. Aim for at least 100g of protein daily (with recipes like this) and 25g of fiber (with recipes like this). And keep added sugar to under 25g.
2. Get Enough Quality Sleep
Ladies, quality sleep is a game-changer. During menopause, the stress hormone, cortisol, can disrupt your sleep, making weight loss harder. Poor sleep leads to higher cortisol levels, more stress, and stubborn belly fat. It’s a vicious cycle.
What you can do:
Aim for 7-9 hours of sleep each night. Focus on creating a relaxing bedtime routine, minimizing screen time before bed, and managing stress. Bonus: Eating well and exercising regularly will sooth your sleep troubles too! Trust me, when you improve your sleep, you’ll see major improvements in your metabolism, energy, and weight loss.
3. Incorporate Strength Training
Strength training is non-negotiable during menopause. As estrogen levels drop, muscle loss accelerates, which means a slower metabolism and more fat storage. Strength training not only helps combat muscle loss but also boosts your metabolism, increases bone density, and improves body composition.
Workout like this:
Strength training should be the meat and potatoes of you workouts—lifting weights, resistance band exercises, and even bodyweight exercises. Aim for at least 2-3 strength training sessions per week. The more muscle you build, the more calories you burn—both at rest and during activity.
4. Hydrate, Hydrate, Hydrate
I can’t say this enough—hydration is key. Even mild dehydration can slow your metabolism and hinder your fat-burning efforts. Drinking water helps regulate appetite and reduces cravings. Plus, it supports digestion and keeps your skin glowing.
The goal:
Aim for 64-80 ounces of water per day. And if you’re active or live in a hot climate, bump that up. When you’re hydrated, your body operates more efficiently, including metabolizing fat. On workout days, boost your hydration with an electrolyte supplement.
5. Master Stress Management
We all know stress is a part of life, but managing it is critical—especially during menopause. Chronic stress leads to elevated cortisol levels, which in turn leads to fat storage, particularly around your midsection.
Plus, chronic stress can significantly worsen hormonal imbalances during menopause, specifically affecting estrogen and progesterone. That means more severe hot flashes, mood swings, and sleep disturbances. Stress management is well worth prioritizing.
Action steps:
Practice daily stress management techniques like meditation, deep breathing exercises, or yoga. I also recommend getting outside for a walk or spending daily time in nature. Lowering cortisol levels will make it easier to lose weight, sleep better, balance hormones, and feel better overall.
6. Moderate Alcohol Intake
I get it—unwinding with a glass of wine sounds appealing, but alcohol can wreak havoc on your health, especially during menopause. It disrupts sleep, spikes cortisol levels, and increases cravings for unhealthy foods.
How to manage:
Limit alcohol to 1-2 servings per week. Choose a drink with fewer calories, and always hydrate alongside alcohol to minimize its negative effects. The less alcohol, the better for your metabolism and weight loss efforts.
How Your Hormones Play a Role
Hormones do play a part in how your body responds to weight loss efforts, especially during menopause. As estrogen drops, many women experience a shift in fat storage from their hips and thighs to their abdomen. This leads to an increase in belly fat, which can be frustrating.
Additionally, your metabolism slows with age, and muscle mass declines, both of which make it harder to lose weight. But here’s the good news: The steps listed above to increase fat loss are the same steps you should take to heal your hormones. Balancing your diet, exercise, hydration, and stress management will help you combat these physical shifts after 40.
Menopause doesn’t have to be a time of frustration and weight gain. By focusing on these six steps, you can rebuild your health foundation, balance your hormones, and lose weight in a sustainable, real-world way. Don’t let hormones be your excuse—take action now and see how good you can feel!
Don’t Take a Solo Journey Through Menopause
If you’re struggling to implement these changes on your own or if you’re unsure where to start, I’ve got you covered. The LEAN Monthly Membership is designed to help you build the foundation for lasting health and weight loss. In March, we’re diving deep into hormone health with exclusive challenges, live calls, Q&As, and expert advice.
No more confusion. Just real, actionable steps to help you thrive.
If you’re ready for a structured approach with personalized support, join the LEAN Monthly Membership today. Let’s take control of your health together.
