Menopause can make losing weight more challenging due to hormonal changes that often lead to decreased metabolism, loss of muscle mass, increased belly fat storage, and cravings. However, weight loss is still achievable with lifestyle changes and potentially hormone therapy if appropriate.
Effective strategies include:
- Cutting calories: Reduce daily calorie intake by 300-500 calories through portion control, swapping high-calorie foods for lower-calorie options, and limiting snacking and liquids with calories like sodas or juices. Use a calorie tracking app or food journal to monitor intake.
- Increasing protein: Aim for 25-30g of protein per meal to help retain and build muscle which burns more calories than fat. Include high protein foods like eggs, poultry, fish, dairy, legumes, nuts and seeds.
- Balancing hormones: Consider seeing a doctor to get hormone levels tested, especially estrogen, progesterone, cortisol, thyroid and testosterone. If deficient, bioidentical hormone replacement therapy can be beneficial for maintaining a healthy metabolism and body composition.
- Prioritizing strength training: Do resistance exercises targeting all major muscle groups 2-3x a week to counteract age-related muscle loss. Lifting weights triggers a beneficial hormonal response promoting muscle growth.
- Choosing compound exercises: Opt for moves working multiple joints and muscles like squats, lunges, deadlifts. More muscle worked equals more calories burned during and after your workout.
- Reducing stress: High cortisol slows metabolism significantly. Practice stress-reduction with meditation, yoga, massages. Getting quality sleep and social connection also keeps cortisol in check.
Renewal Hormone Center specializes in customized bioidentical hormone therapy and lifestyle counseling for menopausal women struggling with weight loss, energy crashes,
hot flashes and other symptoms. Schedule a consultation today to analyze your hormone panel and determine the optimal
hormone balancing plan to reclaim your health and feel like yourself again!
Some key
takeaways:
Eat less and move more - Intentional calorie deficit through nutrition change and building muscle via strength training
Get hormones tested & consider treatment -
Hormone imbalance hinders weight loss efforts
Reduce stress & get quality sleep - High cortisol worsens belly fat storage
Be patient & consistent - Menopause makes weight loss harder, but staying disciplined with your plan is key
I'm happy to clarify or expand on any part of the answer if needed! Please let me know if you would like me to modify anything.