Weight Loss & Menopause

Weight loss is a challenge, but losing weight while going through menopause adds a few more obstacles to the course! Who wants to start a new diet and exercise regime when our hormones are all over the shop? It doesn’t sound fun! 

YES!

Aside from not wanting to put in the effort thanks to nasty symptoms like low mood and hot flashes, there are plenty of proven reasons why it is in fact harder!

1. Hormonal Fluctuations: Menopause can be characterised by a decline in estrogen levels, and while it’s a nice thought to never get your period again, the decline in estrogen can lead to changes in body composition and fat distribution. Reduced estrogen levels may promote fat storage, particularly around the stomach area. Ever heard of the middle-age spread? You’ve got your hormones to thank for that, and it can make it harder to lose weight.

2. Metabolic Changes: Metabolism naturally slows down as we age, but hormonal changes brought on by menopause can decrease your metabolic rate further. This means your body will be burning less calories at rest than it did before. 

3. Increased Appetite & Cravings: It’s common for ladies to experience increased hunger during menopause. The hormonal fluctuations that come with menopause may disrupt your appetite-regulating hormones, in turn leading you to overeat and crave sugary, high-calorie foods.

4. Sleep Disturbances: The hormonal fluctuations from menopause can disrupt sleep patterns, leading to fatigue and changes in appetite-regulating hormones. Getting a good quality sleep is essential if you’re trying to lose weight!

Again, yes! But it’s going to require an approach that takes your hormonal fluctuations, metabolic shifts and lifestyle factors into account.

1. Balanced Diet & More Protein: Focus on a balanced diet rich in fruits, veggies, wholegrains and lean proteins, but add even more protein! We need more protein as we age to maintain lean muscle mass.
2. Healthy Fats: Include sources of healthy fats such as avocados, nuts and seeds to support hormone production and promote fullness.
3. Portion Control: Pay attention to not only what you’re eating but how much you’re eating. Use smaller plates to practice mindful eating and avoid mindless snacking! 
4. Hydration: Stay hydrated throughout the day to support a healthy metabolism. Drinking enough water is essential to lose weight! 
5. Cardiovascular Exercise: Include cardio workouts like walking, jogging or swimming to support metabolism and heart health.
6. Strength Training: Incorporate strength training exercises to preserve muscle mass, boost metabolism and support bone density. Aim to do exercises that target the major muscle groups like squats, lunges, push-ups and weightlifting.
7. Quality Sleep: You need a healthy sleep schedule in order to sustain a weight loss journey and although menopause might be disrupting it, you’ll need it to support hormone balance and metabolism. You can check out our guide to a good night’s sleep here! 

If you’re going through menopause and want to start a weight loss journey, props to you! Menopause can be a difficult transition in life and can cause both physical and emotional pain, but losing weight during this phase of your life isn’t impossible, it just requires a more personalised approach. Be kind to yourself, your body is going through a lot!