Losing weight during menopause can be challenging. According to the British Menopause Society, women often gain around 20 pounds (10 kg) of weight during this phase of life. Not only the amount of fat, but also its distribution changes: more fat around the abdomen and less around the hips and legs. These are natural processes that, provided you live a healthy lifestyle, don't necessarily pose a problem. However, if you don't adjust your diet and exercise habits, it can lead to unwanted weight gain and negative effects on your health.

In this blog, we discuss why losing weight during menopause can be more difficult and give you practical tips to tackle this challenge.

Why is losing weight during menopause so difficult?

Hormonal changes

During menopause, estrogen production decreases , which affects your metabolism. Your basal metabolic rate, the number of calories your body burns at rest , decreases. As a result, you might burn 10% fewer calories at fifty than you did at thirty. This means that if you continue eating the same amount, you will inevitably gain weight.

Moreover, the loss of muscle mass plays a significant role. Muscles, even at rest, are the body's biggest fat burners. When your muscle mass decreases, you also burn fewer calories, which makes losing weight during menopause even more challenging.

Changes in fat distribution

Any fat you gain tends to accumulate around your abdominal organs. This abdominal fat is problematic because it produces adipokines —hormone-like substances that promote low-grade inflammation in your body.

This inflammation can increase the risk of type 2 diabetes, cardiovascular disease , and even cancer . Moreover, belly fat affects your mental health, from depression to an increased risk of Alzheimer's disease .

Sleep and stress

About 60% of women experience sleep problems during menopause . Research shows that people who sleep less than 7-8 hours per night are heavier on average and have a 25% higher chance of being overweight .

Lack of sleep disrupts appetite hormones, which can lead to overeating.

Stress also has a similar effect; it increases the production of cortisol, a hormone that promotes fat storage.

Losing weight during menopause: tips and tools

1. Understand your body

If you're 40 or older, it's important to recognize that natural changes are occurring in your body. Instead of getting frustrated, you can adjust your lifestyle and dietary choices to reflect these changes. This can help minimize the damage and feel good about your changing body.

Tip: listen to this podcast about menopause: click here.

2. Focus on strength training

One of the best ways to lose weight during menopause is through strength training . Strength training not only helps burn calories but is also important for maintaining muscle mass . The more muscle mass you have, the more calories you burn, even if you're just sitting on the couch. This is especially important as you get older.

3. Eat a varied and healthy diet

A healthy diet is essential for weight loss. Focus on foods rich in protein and healthy fats . Protein helps maintain muscle mass and keeps you feeling fuller longer.

Healthy fats can be found in nuts , seeds, oily fish, avocado and olive oil.

Avoid processed foods and fast carbohydrates , such as refined sugars and white bread, which disrupt blood sugar levels and promote fat storage around the belly.

4. Stabilize your blood sugar levels

A stable blood sugar level is mega important for weight loss.

Start every meal with fiber-rich foods.
Take a short walk after eating to keep your blood sugar levels stable.

This also helps you reduce cravings and enjoy your meals more.

Bonus tip: read the blog post on lowering blood sugar levels in 10 simple steps .

Bonus tip: the Sugar Gluco Balance supplement for stable blood sugar levels.

5. Take your time

Losing weight during menopause isn't a race. Instead of trying to lose weight quickly, focus on healthy eating habits and a balanced lifestyle. Listen to your body and give it what it needs. Make healthy choices and let go of expectations about how quickly you'll see results.

This helps you build and maintain a positive relationship with food. We weren't born to count calories ;).

6. Get enough sleep

A good night's sleep is essential for weight loss and hormone balance .

Sleep gives your body the chance to recover and balance your hormones. Try to get at least 7 to 9 hours of sleep every night.

Are you having trouble falling asleep? Read this blog post: click here and consider adding relaxation techniques like meditation or breathing exercises to your routine.

7. Manage stress

Stress can have a major impact on your weight and health.

Take time to relax and reduce stress. This can be done through meditation, yoga, or simply taking time for yourself. It's important to give yourself the space to unwind and reflect.

8. Stay active

Find a form of exercise that you enjoy and that makes you feel good.

This doesn't have to be a strenuous workout ; it can just be a daily walk or dancing in your living room.

Exercise is important for maintaining a healthy weight and good (mental) health.

9. Consider supplements

A wide range of supplements can help support your body through menopause.

Think of omega-3 fatty acids for heart health, magnesium for muscle function and B vitamins for energy or our hormone balance in case of hormonal imbalance and menopausal symptoms.

It's always a good idea to consult with an orthomolecular therapist to determine which supplements are best for you. You can request free personalized advice from us.

Request personal advice

10. Be kind to yourself

Change the way you see yourself. It's normal for your body to change as you age. Instead of beating yourself up for any weight you may have gained, thank your body for everything it does for you .

This positive approach will help you feel better about yourself.

Bonus tip: Breakfast inspiration

A great way to ensure you get enough vitamins and minerals is to regularly enjoy a smoothie. Smoothies are not only nutritious but also aid in menopausal weight loss . They're rich in fiber and can help you feel full.

Ingredients: (1 person)

• 1 handful of fresh spinach (about 50 grams)
• 1/2 ripe avocado
• 1 banana (preferably frozen for a creamy texture)
• 1/2 cup unsweetened almond milk (or other plant-based milk)
• 1 tablespoon chia seeds or flax seeds (for extra fiber)
• A dash of lemon juice ( (to taste - for a fresh taste)
• Optional: a handful of berries (such as blueberries or raspberries) for extra flavor and antioxidants
• Optional: a scoop of vegan protein powder (choose one without sugar or other additives)

Preparation:

1. Add the ingredients to the blender: Start with the spinach, followed by the avocado, banana, almond milk, chia seeds, and lemon juice. If you're adding berries, add those as well.

2. Blend until smooth: Blend on high speed until you have a creamy, even texture. Add more almond milk if needed to thin the smoothie.

3. Taste and adjust: Taste the smoothie and, if necessary, add extra lemon juice or a little honey or agave syrup if you prefer it a little sweeter.

4. Serving: Pour the smoothie into a bowl (top with seeds or nuts) and enjoy!

Conclusion

Losing weight during menopause can be challenging, but with the right knowledge and approach, it's absolutely possible. By being aware of the changes in your body and adjusting your lifestyle, you can lose weight healthily and feel great about yourself. We're here to support you on this journey.

Remember that every small step counts. Be patient with yourself and celebrate your successes , no matter how small. With love for your body and a healthy approach to nutrition and exercise, you can approach the transition with confidence.