How to Lose Weight in Menopause | 3 Effective Strategies

Perimenopause and menopause can be particularly challenging times. In addition to symptoms, such as hot flushes, fatigue, and brain fog, many women also experience weight gain. 

Previous weight loss tactics often become less efficient, meaning a shift in thinking and techniques is necessary. While many think that weight gain is inevitable, this certainly isn’t the case. Losing weight in menopause requires a different approach to those in their 20s and 30s. Once implemented, it can lead to a very effective weight loss solution, which also has other beneficial health effects. 

Weight Loss Strategies During Perimenopause and Menopause 

Perimenopause and menopause are a time of enormous hormonal change. Oestrogen and testosterone are two of the most significant when it comes to weight gain. The level of production falls quite dramatically, and this causes the metabolism to slow down. 

Metabolism refers to chemical reactions within the body that convert food into energy (fuel) to drive bodily functions. Because we need less energy, the daily calorie requirement also comes down. 

However, it’s not just about calories. How the body processes food also changes. Cardiovascular exercise – while still very important – has less of an effect on fat loss. This is down to another hormone, called cortisol. Intensive sessions of cardiovascular training naturally increase cortisol levels. This causes the body to release glucose into the bloodstream. If this isn’t used up, then it’s converted into fat. 

We also naturally lose some muscle mass as we get older. In turn, this decreases the number of calories we burn. Once you take these changing nutritional needs into account, the reasons behind weight gain become clearer. 

But take heart, because with a little change in thinking and approach, it’s completely possible to lose weight in menopause. Plus, you’ll gain a whole host of other benefits too. Of course, if you have any health concerns, then you should always seek advice from a medical professional before making any significant life or dietary changes. 

3 Strategies for Menopausal Weight Loss 

Successful weight loss during menopause is underpinned by the following:  

1. Targeting menopausal symptoms 

Problems sleeping, hot and cold flushes, increased anxiety and stress, fatigue, brain fog and more can have a massive impact on both physical and mental health. If you’re shattered from waking up 20 times in the night, not only are you less inclined to exercise, but cravings for quick-hit foods that are high in sugar and/or fat might also increase. 

If the symptoms of menopause are impacting your life – even in a small way – you should speak to your healthcare provider. Menopause is far better understood than it was even five years ago. Treatment has advanced massively, with hormonal replacement therapy (HRT) available in many different forms. While it’s not suitable for everyone, the benefits it can bring don’t only improve symptoms, but might also have a positive effect on bone health too. 

2. The right type of exercise 

While there’s no one-size-fits-all exercise plan to help women lose weight after menopause, shifting to a plan with a more weight-bearing focus works for a lot of people. 

Don’t worry - this doesn’t involve signing up to an intensive weightlifting programme. But many women find that changing their exercise focus to ones that specifically target muscle strength revolutionises their weight loss journey. Because we naturally lose muscle mass as we age, exercise that prevents atrophy and builds more muscle is incredibly important. Plus, it can be great fun, especially if you join a local class or workout with friends. 

Consider exercises like: 

• Pilates
• Yoga
• Resistance exercises
• Bodyweight exercises
• And, of course, lifting weights if you choose. 

Cardiovascular exercise is still important. While there’s nothing stopping you from running, cycling or doing other long intense cardio, when it comes to weight loss, a different approach may help. 

Short, intense bursts – training referred to as high-intensity interval training (HIIT) - prevents high levels of cortisol from being released and still gives your heart and lungs a great workout. Plus, a HIIT workout can be achieved in anything from 5-10 minutes, something that can be slotted into even the busiest of days. 

3. Supplemental support 

The natural hormonal decline can be effectively supported with high-end menopause supplements. Products, such as Naturobest Menopause Day Formula and Thorne Meta Balance Menopause Formula contain a carefully curated combination of natural products designed to balance hormones, reduce menopausal symptoms and promote female health. 

Addressing such areas has a positive knock-on effect for your weight loss efforts. This is because the body is a dynamic system – one area of dysfunction can result in a whole host of other issues. Supplemental support can play a vital role in your weight loss efforts, providing an important link in the chain that can help you stay fit and healthy at this time of life. 

Nourishme Organics is a leading provider of products that are carefully designed to support digestive health, wellbeing and vitality at all stages of life. Not only are our products completely natural and free from additives (as much as is humanly possible), but we’re committed to reducing our environmental impact.  

We’re so much more than a supplement company – our team is passionate about helping everyone learn more about digestive health. From blog articles to our Gut Health Gurus Podcast, we believe that knowledge is the vital key to achieving your gut health goals. 

Explore our range of menopause products online today.