8 Ways to Lose Weight As You Transition through Menopause

Menopause marks a significant transition in a woman's life, often accompanied by changes in metabolism that can make weight management more challenging. The decrease in estrogen and progesterone, along with aging in general, triggers metabolic changes in the body, leading to a slower metabolism and an increased tendency to gain weight, particularly around the abdomen. 

However, maintaining a balanced diet and engaging in regular exercise can be powerful tools in managing weight during the perimenopausal stage, during menopause and post-menopause. Here are some tips:

1. Eat a Balanced Diet

A balanced diet is the cornerstone of weight management at any stage of life – and that includes the perimenopausal stage, during and after menopause. Focus on whole, nutrient-dense foods that provide essential vitamins, minerals, and antioxidants to support overall health and well-being. 

Incorporate lean proteins, such as chicken, fish, tofu, and legumes, which help maintain muscle mass and keep you feeling full longer.

Healthy fats are also important for satiety and hormone production. Sources such as avocados, nuts, seeds, and olive oil are excellent choices. In addition, fruits and vegetables should make up a significant portion of your diet, providing fiber, vitamins, and minerals while being low in calories.

Reducing processed foods and added sugars is another key aspect of a balanced diet. These foods are often high in empty calories and can lead to weight gain, blood sugar spikes, and increased cravings.

Suggested Reading: Diet Tips After Menopause

2. Monitor Portion Sizes

As metabolism slows down, the body requires fewer calories, making it essential to be mindful of portion sizes. Overeating, even healthy foods, can lead to weight gain. One effective strategy is to use smaller plates and bowls to help control portions visually. 

Additionally, eating slowly and paying attention to hunger and fullness cues can prevent overeating.

3. Stay Hydrated

Drinking plenty of water throughout the day is another simple yet effective way to support weight management. Sometimes, the body can mistake thirst for hunger, leading to unnecessary snacking. Staying hydrated helps you feel more satisfied and can even boost metabolism slightly. Aim to drink at least eight glasses of water a day, and consider hydrating with herbal teas or water-rich foods like cucumbers and watermelon.

Did you know that drinking water can help to lower blood sugar? In one study, people with diabetes went three days with only minimal water intake. Not only were their blood glucose levels higher when they were dehydrated, but their blood glucose also rose significantly higher when they consumed sugar on an oral glucose tolerance test (OGTT).

4. Engage in Regular Exercise

Exercise is an integral component of weight management after menopause. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Regular physical activity not only helps burn calories but also supports cardiovascular health, maintains muscle mass (and therefore bone mass and strength), improves mood, and boosts energy levels.

5. Consider Walking

Walking is an excellent form of exercise, particularly for those who may not enjoy high-intensity workouts. It’s low-impact, easy on the joints, and can be easily incorporated into your daily routine. Whether it's a brisk walk around your neighborhood or a longer hike on the weekends, walking is an effective way to burn calories and maintain a healthy weight.

6. Incorporate Strength Training

Strength training is especially important after menopause as it helps build muscle mass, which naturally declines with age. Muscle mass is metabolically active, meaning it burns more calories at rest compared to fat. 

Incorporating exercises such as weightlifting, resistance bands, or bodyweight exercises like squats and push-ups into your routine can help boost your metabolism and prevent muscle loss.

Suggested Reading: Resistance Training: The Secret to Sustaining Weight Loss

7. Practice Yoga and Pilates

Yoga and Pilates are excellent for improving flexibility, balance, and core strength. They also offer stress-reducing benefits, which is important as stress can contribute to weight gain, particularly in the abdominal area. Both forms of exercise can be adapted to different fitness levels and are gentle on the joints, making them ideal for women after menopause.

Don’t know where to start? Check out these 10 Yoga Poses for Weight Loss

8. Engage in Cardio Workouts

Cardiovascular exercises such as swimming, cycling, or dancing are effective for increasing calorie burn and improving heart health. Swimming, in particular, is a great low-impact option that works the entire body. Cycling and dancing can also be enjoyable and social ways to stay active, making it more likely that you’ll stick with your exercise routine.

What about weight loss medications?

At its core, weight management revolves around maintaining an energy balance. If you consume more energy than your body needs, the surplus is stored, leading to weight gain. Calories represent the energy content in food. However, the reduction in estrogen and progesterone, along with the natural aging process, prompts metabolic changes in the body. As estrogen levels decrease during menopause, body fat tends to accumulate, especially around the waist. This hormonal shift also affects insulin sensitivity, potentially raising blood sugar levels and increasing the risk of type 2 diabetes. Progesterone, meanwhile, helps regulate metabolism by controlling appetite and supporting restful sleep. However, its levels drop during menopause, which may lead to changes in weight and disrupted sleep patterns. These changes can contribute to metabolic shifts.

In some cases, weight-loss medication may be an option for women struggling to lose weight after menopause. Medications such as GLP-1 RAs can help manage weight and improve insulin resistance. Consult your healthcare provider to determine if weight-loss medication is appropriate for you.

Losing weight after menopause requires a multifaceted approach that includes dietary changes, regular exercise, and possibly medical interventions that take into consideration the changes in your hormones and metabolism pre, during and after menopause. By understanding the causes of menopause weight gain and implementing these strategies, you can achieve and maintain a healthy weight post-menopause.

A medically-backed program with personalized support from doctors, dietitians, and health coaches can make a huge difference. We’ve designed NOVI Optimum Plus based on the latest science and to approach weight loss and hormonal health holistically.