Menopause is a natural transition that typically occurs between the ages of 45-55 when a woman's ovaries stop producing the hormones estrogen and progesterone. This transition brings bothersome symptoms like hot flashes, night sweats, vaginal dryness, and weight gain.
The average woman gains about 5-15 pounds during menopause. Several factors contribute to this:
- Hormone changes - Declining estrogen leads to more belly fat storage and can slow down metabolism.
- Aging - As you get older, you lose muscle mass. Since muscle burns more calories than fat, this makes it easier to gain weight.
- Lifestyle changes - Many women exercise less and eat more calories during menopause. Added stress can also increase cortisol and drive weight gain.
The good news is that you can definitely still lose weight in menopause through diet and exercise adjustments:
Diet Tips
- Cut calories - Create a 300-500 calorie daily deficit to lose about 1 pound per week. Tracking apps help.
- Add protein - Aim for 0.5-1 grams per pound of body weight to preserve muscle mass and keep you fuller for longer.
- Limit carbs - Reduce refined carbs and added sugars, which can lead to fat storage.
- Eat fiber - Fiber-rich fruits, vegetables and whole grains keep your digestion regular.
Exercise Tips
- Do cardio - Get in 150 minutes per week to rev up calorie burn. Mix low, moderate and high intensity.
- Lift weights - Build muscle 2-3 times per week to offset age-related muscle loss. Compound moves like squats are best.
- Try HIIT - Just 20-30 minutes of high intensity interval training can boost fat burning hormones.
It's also important to get checked for any underlying issues that could stall weight loss, like
thyroid disorders or high
cortisol. If needed, medications or
hormone replacement therapy can help rebalance hormones.
At HormoVital, we specialize in customized care plans to help women lose weight and reduce menopause symptoms. From nutrition advice to fitness guidance to bioidentical hormone therapy, our experts tailor solutions to your unique needs. Contact us today for a consultation!
