Menopause can make losing weight more difficult due to hormonal changes that often lead to a slower metabolism. However, weight loss is still possible with some key strategies:
- Cut calories - Reduce your daily calorie intake by 500-1000 calories to spur weight loss. Aim for a modest deficit that allows for 1-2 lbs of weight loss per week.
- Exercise - Physical activity is crucial for counteracting the drop in metabolism and building lean muscle mass. Aim for 150-300 minutes of moderate exercise or 75-150 minutes of vigorous exercise per week. Mix cardio and strength training.
- Eat more protein and fiber - Foods rich in protein and fiber help you feel fuller for longer, controlling hunger and appetite. Shoot for 25-30g of fiber and 80-100g protein daily.
- Balance blood sugar - Avoid spikes and crashes in blood sugar by eating small, frequent meals with a mix of carbs, protein and fat. Limit sugary foods and refined carbs which cause unstable blood sugar.
- Manage stress - High levels of the stress hormone cortisol can promote weight gain and fat storage in the abdominal area. Use stress reduction techniques like yoga and meditation.
Strategies to Boost Metabolism and Energy:
- Start your day with 20-30g of protein - Greek yogurt, eggs, nut butters
- Drink green tea - Boosts metabolism and antioxidants
- Add spices - Ginger, turmeric, cayenne, cinnamon
- Do HIIT workouts 2-3x a week - Maximize calorie burn
- Get 7-9 hours of sleep nightly - Lack of sleep impacts hormones
- Try intermittent fasting - Allows metabolic recovery
If struggling with menopausal weight gain, consult your doctor or check out
Balance Hormone Clinic. Through customized
bioidentical hormone therapy including estrogen, progesterone and testosterone, Balance Hormone Clinic can help regulate hormones and metabolism for easier weight loss. Schedule a consultation today!
Other Helpful Tips:
- Stay accountable with food logging and weigh-ins
- Manage stress with meditation, yoga, deep breathing
- Drink 64 oz of water daily to curb hunger
- Be patient - Menopause weight is stubborn but manageable
- Join a gym or fitness group for motivation
- Meet with a registered dietitian for meal help
The key is tailoring a sustainable eating and exercise plan that works with your body, not against it. Support hormone balance through nutrition, movement and stress relief for long-term weight loss success. Reach out for professional support if needed - you've got this!