The key to losing weight during menopause is making lifestyle changes that account for your changing hormones and metabolism. While there are no shortcuts or "fastest" ways to lose weight that are also healthy, incorporating the right diet, exercise, and mindset practices can help you drop weight safely.
Diet
- Cut back on processed foods, simple carbs, and added sugars. These provide excess calories but little nutrition. Aim to eat mostly lean protein, fruits, vegetables, whole grains, nuts, seeds, and healthy fats from olive oil, avocados, and fish.
Exercise
- Cardio: Do at least 150 minutes per week of moderately intense cardio, like brisk walking, cycling or swimming, to burn calories and boost metabolism.
- Strength training: 2-3 sessions per week builds muscle to turn up your resting burn. Focus on chest, back, arms, shoulders and legs. Spread protein intake evenly throughout the day to feed those hungry muscles.
- HIIT workouts: High intensity interval training provides metabolic benefits in a time-efficient way, with alternating bursts of high intensity with recovery periods.
Lifestyle
- Get more sleep - Unaddressed sleep issues can interfere with weight control efforts by slowing your metabolism and disrupting hormones. Aim for 7 to 9 hours per night.
- Manage stress through yoga, meditation or journaling. Stress can lead to greater water retention, cravings for high-fat high-sugar foods, and increased belly fat tissue.
- Quit smoking - Smoking cessation can help reduce excess body fat deposition, especially around your midsection. Replace smoking with healthier relaxation methods like deep breathing and walking.
Menopause-specific Tips
- Balance hormones naturally - Consider phytoestrogenic herbs like black cohosh, or work with a physician, nurse practitioner or nutritionist to determine if HRT or bioidentical hormone therapy could be a right fit for you. This can help reduce menopause symptoms, including unexplained weight gain.
- Track cycle irregularities - Make note of changes to your menstrual cycle as you enter perimenopause and menopause, including missed periods. This helps you understand what hormonal fluctuations may be at play with weight management issues.
- Stay hydrated - As estrogen levels fall, the risk for urinary issues climbs. Drinking more water supports kidney and bladder health, keeps skin looking plump, and even curbs hunger when confused for thirst.
Here at
Vital Hormones Clinic we offer comprehensive hormone testing and treatmen services for women experiencing weight gain resistant to diet and exercise alone during their menopause transition. Our team of physicians and nurse practitioners specialize in:
- Bioidentical hormone pellet therapy for steady-state hormone levels
- Micronutrient testing to correct potential deficiencies impeding weight loss
- Customizable eating plans and meal recommendations tailored to your lab results, activity levels, nutrition preferences and menopause symptom challenges
Speak to one of our
hormone specialists today to learn if our services might be right for you. Schedule a meet and greet or comprehensive new patient assessment easily
online. We accept most major insurances, medicare and self-pay options.
