If youโre a middle-aged woman, you canโt escape menopause. And how to lose extra weight after menopause can be your most difficult challenge! At LifeMed, we often witness how it can affect (and upset) many women, regardless of how healthy they are.
But why does menopause cause weight gain? And why does losing weight after menopause seem so difficult, despite all your efforts?
In a nutshell: because itโs due to a physiological issue not willpower.
But that doesnโt mean you need to accept the extra pounds as a natural part of growing older. There are ways to regain and maintain a healthy weight for you.
So โ here’s the essential help you need for losing weight during menopause and after.
We’ll share how to take control of your weight and feel your best during menopause and beyond โ including targeted hormone therapy, nutrition, your best supplements for menopause weight gain challenges, and some lifestyle strategies.
But before we get into practical tips, letโs revise why youโre putting on weight.
What Causes Gain in Weight After Menopause?
Weight gain during and post menopause is not just about lifestyle. Itโs deeply connected to hormonal shifts and biological changes that naturally occur as you age.
Here are the main causes of menopausal weight gain and why losing weight after menopause seems so difficult:
1 Hormonal Imbalance
As estrogen levels decline during perimenopause and menopause, your body tends to store more fat, especially around your abdomen.
Unfortunately, the change in fat distribution may also lead to increased health risks, as lower estrogen affects how your body regulates insulin. This often leads to higher blood sugar levels and increased risks of cardiovascular diseases. A good reason to shed the extra pounds!
2 Slowed Metabolism
With age and hormonal fluctuations, your basal metabolic rate (BMR) naturally decreases. This means your body burns fewer calories at rest, making it easier to gain weight even without changes in diet or activity levels.
3 Loss of Muscle Mass (Sarcopenia)
Women experience a gradual loss of lean muscle mass after mid-life. But muscle is essential for maintaining a healthy metabolism: Less muscle means fewer calories burned. Fat starts to accumulate!
4 Insulin Resistance
Hormonal changes can lead to increased insulin resistance: Your body finds it harder to process glucose effectively. This often results in higher fat storage and cravings for sugar and refined carbs โ perpetuating weight gain!
5 Sleep Disturbances and Stress
Menopause often brings sleep issues and elevated stress levels, both of which are associated with higher cortisol (the stress hormone). Elevated cortisol promotes abdominal fat gain and disrupts appetite regulation.
That’s why you may be gaining weight. Now, letโs get to the essential help we promised.
How to Lose Weight After Menopause
Losing weight after menopause requires a strategic and holistic approach. You need to address not only diet and exercise but also hormonal balance and mental well-being โ consistently.
These essential tips will help you manage your weight effectively and improve your overall health during and after menopause.
1. Rebalance Hormones with BHRT
One of the main reasons maintaining a healthy weight after menopause becomes difficult is hormonal imbalance โ particularly declining estrogen and progesterone levels.
This is why bioidentical hormone replacement therapy (BHRT) has become one of the main treatments โ helping to restore these essential hormones. At LifeMed, we use BHRT because the plant-sourced hormones mimic those naturally produced by your body.
Here are some of the benefits from choosing BHRT:
- Supports a healthier metabolism.
- Reduces stubborn abdominal fat.
- Improves sleep and reduces stress.
- Enhances muscle tone and energy when combined with exercise.
2. Incorporate the Right Supplements
Targeted nutritional support can assist in metabolic regulation during menopause. Some of the best supplements and vitamins for menopause weight gain include:
Vitamin D and calcium: Essential for maintaining bone and muscle health.
Omega-3 fatty acids (EPA and DHA): To help lower inflammation and support cardiovascular and metabolic health.
Magnesium: To support muscle function, improve sleep, and help regulate blood sugar.
Probiotics: To improve your gut health, which can affect weight regulation and hormonal balance.
B-complex vitamins: To aid in energy metabolism and help manage stress and mood swings.
You can find further information about our supplements here.
3. Adopt a Sustainable, Whole-Food Diet
We’ve said it many times, but good nutrition is a cornerstone of healthy weight management after menopause.
Focus on a balanced, anti-inflammatory diet (e.g. Mediterranean diet) that supports metabolism and hormonal health. Hereโs what you should aim for:
- Prioritize lean proteins to maintain muscle mass (chicken, fish, tofu, legumes).
- Include fiber-rich vegetables and whole grains to stabilize blood sugar and improve digestion.
- Incorporate healthy fats (olive oil, nuts, healthy seeds, avocado) to support hormonal health.
- Minimize processed foods, added sugars, and refined carbs that contribute to fat storage and insulin resistance.
4. Strength Training and Regular Movement
Because muscle mass naturally declines with age, strength training becomes essential to maintain metabolism and manage your weight after menopause. So, aim for 2-3 sessions of strength training per week to build and preserve your lean muscle.
You should also include cardiovascular activities like brisk walking, swimming, or cycling for heart health and fat burning. And remember that consistency is key. Small, regular efforts are more effective than sporadic intense workouts!
5. Manage Stress and Prioritize Sleep
Chronic stress and poor sleep are often overlooked, but they’re critical factors in menopausal weight gain, because elevated cortisol promotes abdominal fat storage and increases cravings.
To manage stress, practice mindfulness, meditation, or breathing techniques. You should also establish a consistent sleep routine to improve hormone regulation and appetite control.
If sleep disturbances persist after adopting these practices, consider natural sleep aids like melatonin or magnesium supplementation.
6. Cultivate a Realistic and Positive Mindset
Finally, mindset matters. Weight management after menopause is a long-term journey, not a quick fix. So, be grateful for your body and kind to yourself by setting achievable goals and focusing on overall health rather than just the scale.
And donโt forget to celebrate small victories!
Control Your Weight After Menopause with LifeMed’s Help
Losing weight after menopause can feel overwhelming, but you donโt have to do it alone. At LifeMed, we specialize in helping women navigate the challenges of menopause, with personalized BHRT for menopause problems, nutritional guidance, and lifestyle support.
Whether youโre struggling with weight gain, hormonal imbalances, or other menopausal symptoms, our expert team is here to create a tailored plan that works for you.
Donโt let menopause weight gain impact your self-esteem and health. Schedule your appointment today!