Weight Loss : Menopause Weight Loss
Menopause Weight Loss
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Navigating Menopause: A Comprehensive Guide to Weight Loss
Menopause is a natural biological process that marks the end of a woman’s reproductive years, typically occurring between the ages of 45 and 55. This transition brings about significant hormonal changes, often leading to various physical and emotional symptoms. One common concern many women face during menopause is weight gain, which can be frustrating and disheartening. However, with the right strategies and understanding, effective weight loss during menopause is achievable.
Understanding Hormonal Changes and Weight Gain
As women approach menopause, estrogen levels begin to decline. This drop can lead to several changes in the body, including alterations in metabolism, fat distribution, and appetite regulation. Many women report an increase in abdominal fat, even if they maintain the same diet and exercise routine as before. Understanding these physiological shifts is crucial for developing effective weight loss strategies.
Key Factors Contributing to Weight Gain During Menopause:
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Hormonal Fluctuations: Reduced estrogen can lead to more fat being stored in the abdominal area rather than underneath the skin, contributing to fatigue and weight gain.
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Metabolic Slowdown: Metabolism often slows down with age, making it easier to gain weight and harder to lose it.
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Changes in Muscle Mass: Women generally lose muscle mass as they age, especially during menopause, leading to lower energy expenditure.
- Increased Appetite: Some women may experience an increase in appetite during menopause, making it challenging to maintain or lose weight.
Effective Weight Loss Strategies for Menopausal Women
While the physical changes brought on by menopause can be daunting, there are numerous effective strategies to promote weight loss and overall health during this time.
1. Focus on Nutrition
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Balanced Diet: Prioritize a well-balanced diet rich in whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Foods high in fiber can help keep you full and stabilize blood sugar.
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Limit Processed Foods: Reduce the intake of processed and sugary foods, which can contribute to weight gain and worsen menopause symptoms.
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Watch Portion Sizes: Understanding and controlling portion sizes can help you reduce calorie intake while still enjoying your favorite foods.
- Stay Hydrated: Drinking enough water is essential for overall health and can also help in curbing unnecessary snacking.
2. Incorporate Physical Activity
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Strength Training: Incorporating strength training into your fitness routine can help build muscle mass, increase metabolism, and promote fat loss. Aim for at least two days per week of strength exercises targeting all major muscle groups.
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Cardiovascular Exercise: Engaging in regular cardiovascular activities, such as walking, running, swimming, or cycling, can help burn calories and improve heart health. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
- Flexibility and Balance: Activities like yoga and tai chi can improve flexibility and balance while also helping to manage stress, which is beneficial during menopause.
3. Prioritize Sleep and Stress Management
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Adequate Sleep: Poor sleep can affect hunger hormones and metabolism, making weight loss more difficult. Aim for 7-9 hours of sleep per night.
- Stress Reduction: High stress levels can lead to emotional eating and weight gain. Incorporate relaxation techniques such as meditation, deep breathing, or mindfulness practices to manage stress effectively.
4. Consider Professional Guidance
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Consult a Nutritionist: A registered dietitian or nutritionist can create a personalized meal plan catering to your specific needs and health conditions.
- Speak to a Healthcare Provider: If weight gain is significant or causing distress, consult your doctor. They may suggest options such as hormone replacement therapy (HRT) or other medication to manage symptoms.
Embrace the Change
Weight gain during menopause is common, but it does not have to be inevitable or permanent. By understanding the changes your body is going through and taking proactive steps to maintain a healthy lifestyle, you can achieve your weight loss goals.
Remember, weight loss is a journey that may require patience and perseverance. Celebrate small victories and be kind to yourself during this transitional phase. With the right mindset and lifestyle changes, you can navigate menopause with confidence and maintain a healthy weight well into your later years.
#Menopause #Weight #Loss
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Bet she is in menopause now! Prefer the advice from someone who is!!
Train harder but its getting harder
Yes it works….
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Can I drink mint tea during the fasting period? For eg i stop eating at 7:30 but I have a cup of tea around 9:30 before going to bed…….is this ok? No milk or sugar in the tea…..
Keep it simple. I find eating a variety is not good for me. I feel it in my gut.
Well, Perimenopause hit me this year like a ton of bricks. Ive lived a fit and healthy life since my mid thirties and have maintained a healthy weight. All of a sudden I started gaining 1 pound a week for two straight months. For a total of 12 pounds this year. WOW Im so shocked at what changes I will need to make to help be lose those pounds. Im taking notes and hoping to make any changes necessary to get there
I’m listening and I’m in menopause right now still 😢 and yes, the belly menopause has gotten me! I don’t have the energy as I use to either. So my OBGYN it me on testosterone shots, I’m feeling better, but not exactly 💯 of myself yet. But, I’m also trying to eat keto, I’ve been on the keto diet now for 4 years, off and on.. I’m back on it now. I also have fibromyalgia, and psoriasis arthritis, but I don’t let it stop me! What do you recommend for someone like me?
You advertise for lumen. I already have a healthy diet and exercise more than prescribed but the belly fat won’t come off. Will lumen help with the belly fat? Why don’t I just cut out carbs and keep my calorie intake to 1600?
Thank you, thank you, thank you!🎉 I needed to hear the bit about intermittent fasting. I just turned 55 and am in menopause for a year. I've known about it and now I'll really give an effort to skip the cream in my coffee and all I really have to is wait a couple more hours until I eat my berries and Greek yogurt.
Working out more is great but if you workout too hard your Cortisol goes up.
Dutch Urine test should be essential for all women. Tells all about hormonal changes and thus can give the Best help. I did NOT do hormone replacement therapy as its dangers outweigh its benefits. Lowering cortisol usually helps a lot. And checking your B vitamins too. ❤
Her best advice is, "you're going to have to do the work, does is suck? Yes, it sucks!" lol tough love! Yes is sucks , but needs to be done, so stop whining and just do what is necessary. If being fit and healthy is more important to you than lying around eating whatever you want, you will do the work. Embrace the suck. You will feel better for it.
I started menopause in my early 40 s…then i went thru a divorce, then i had a hysterectomy , then knee replacement , then covit hit. Every one of these things dragged me way down. I am 74 years and need to lose 40 to 50 pounds. I am struggling cause i dont feel good. Plus in the last 2 years 4 people i loved so much died. I am having a hard time.😢
I don’t think I have anything left to cut out of my diet. 10 years ago got rid of processed foods, breads, sugar and weight held but now weight is creeping up and I cannot figure out how to stop and reverse it.
Thank you!!
being post meno-pause.. i can verify what you say 100% You HAVE to eat less and.. clean, whole foods. Also HRT is a MUST, and of course, regular, quality exercise. and hey, I started doing cross-fit when I was 49 (I'm 63 now) and that was pre-menopause and i was in the best shape of my life, at 49 doing cross-fix. 5'-4 and 121 pounds, i was dead lifting 184 lbs. and hey, I was 115 lbs pre-crossfit. I gained 6 lbs doing crossfit, lost bodyfat and my jeans fit LOOSER! Now I do Barre workouts that are customized and incorporate weights.
Too much lip injections. C’mon Jillian. You didn’t need that. It looks crazy. You’re pretty enough.
What do you recommend for exercise. Cardio or weight training? I’m with you on intermittent fasting I’ve lost 20 lbs like that. However, there’s a lot of mixed info on exactly what type of exercise we should be doing in peri menopause and menopause. What is going to help us lose more weight?
Why do you pretend to be a woman when everything about you is obviously masculine?
yi.e, you are a man.
Love what you’re teaching. Off subject, but how do you get your teeth so white
46, 20lb weight gain out of nowhere, and hair loss. I feel pretty🙄. This came across my feed at the right time – perimenopause.
I went plant based and just eat truck loads of veggies and legumes. I feel incredibly satisfied. Food no longer makes me tired, the opposite, eating gives me an energy boost.
You are amazing Jillian and you don't seem to age.
Hi Jillian I have osteoarthritis that runs in my family I had a knee replacement last year and getting ready to have my other knee replaced. What you say is absolutely true! Do you have any exercise suggestions for after knee replacement? I will be doing physical therapy as well.
I couldn’t find this further front the truth for me. I had a hysterectomy, my husband had a brain tumor and died, stress out my cortisol levels through the roof . The answer. Love myself through it. Positive confessions. Lovin ing myself, loving my body, not increasing so much activity to spike my cortisol levels. Embracing menopause, embracing grief, we are so busy fighting aging, fighting menopause, fighting this , how not to that, I am so thankful I am here to experience memopause, to see my kids go to Prom, to be on Orom committe, to laugh at the cat in heat, to live life, I am to much into being thankful for every day I get to be here with my loved ones. My cortisol doesn’t spike and I don’t get belly fat. It about an attitude of gratitude. It’s about love it is about thanksgiving and if belly fat comes oh well. There is a way to deal with that to a way that is full if love and full Iove and joy. Based in covid there were not enough rooms or unreserved to care for my husband so the insurance company paid for a hospital bed to be delivered to our home and I cared fir him here, I am so thankful I worked in a group home and learned how to do a lot of personal care when I was in college. I did all of his bed baths and his toliting. He said, I never meant for my wife to have to wipe my butt. I took his face and held it in my hands. My hands on his checks, I said, it is my pleasure to wipe your butt my honor to care for you, you have cared for me, I love you, I had delt with a chronic health condition. If all we have learned after Covid is to kick ass and work harder we have missed it.bi have list 40 pounds. Learning how to be gentle and saying I love you. You are worthy of love and compassion. My cortisol has chilled out and stopped spiking so high
I appreciate your straight forwardness. At 61, I can only blame myself for being 100+lbs overweight. I got distracted taking care of a parent, a disabled sibling, children, grandchildren, and significant other. I forgot to take care of me! No one else is doing it! I always joked that my only addiction is food. Time to put my foot down one after the other on a path to recovery and self-healing.
I'm losing weight
I think you’ll find it’s different once you truly enter menopause.
It’s almost impossible to lose weight and if you stress the body too much trying to achieve what you could before menopause then adrenals and cortisol join the struggle and then you find yourself really outnumbered.
Not speaking for everyone of course but it’s really been an eye opener for me and my friend group.
You exercise if you don't have health troubles……
Thank you, Thank you, Thank you!
There is problem. You can't work out too hard or eat to little cause the body rebells…I ten to get sick when I do those things…I need to do those suggested things but in a way the body doesn't get wise to it..change up foods and exercise… oh well for some we just have to be more tricky😮
I'm 68 and have been post-menopause for some years now. As a former personal trainer I know what I need to do, but was not prepared for the changes I would need to make once menopause started. I have been thin and athletic, working out with weights as my favorite training method, but in one year gained 13 pounds. For me, this was just unheard of. It was simultaneous with my embarking on a restrictive diet, eliminating so many things I had previously been able to eat without consequence. Out of nowhere, foods I had been able to eat now made me feel awful and I was slowly forced to acknowledge that, like it or not, I had no choice but to change my habits. I strive for three servings of 3-6 ounces of protein daily, accompanied by complex carbs, both for muscle gain and to fight cravings for junk. As a result, I happen to eat all of my caloric intake in about an 8 hour window, so basically fast about 16 hours, half of which is during sleep. I eat less because I'm not hungry and try to keep my blood sugar from dropping by eating every three hours or so. I'm starting to see progress and hints of my former muscular and smaller physique. The added benefit is that I am strong, able to do physical labor on our farm without issue, have plenty of energy, sleep well and overall feel good. Keep giving the message. it's important to hear it.
I had a hysterectomy 4 years ago and hormone issues and still get hormone issues. walking and strength training helps me. i just lose at a slower pace
Thank you Jillian!! Im currently in my 10th year of menopause 😢. And my 50th birthday is just around the corner. Im going to try these tips and continue to believe its possible!! I lost 145 pounds 20 years ago. And you are the reason why!! Thx u Jesus & Jillian!! But with this menopause I continue to battle keeping that 15-30 pounds off. Gonna try yr fasting tip, wild salmon, grass fed meat, organic foods, and get those 😴 zzzs in!! I love to workout so no problem there!! Another thx God moment!! Thx for always giving us help, encouragement, truths, and sharing yr life experiences!! U truly have blessed my life!! Pls keep being u and adding videos!! ❤ Thx u from the bottom of my heart!!
I'm 5'7 and 1/2. I am on two forms of estrogen blockers related to breast cancer. I used to weigh 136 lb and I was very happy with that weight. Once I went through my breast cancer treatment I'm now up to 156. The weight is in my belly and I'm having a hard time trying to lose the weight. It seems like once they gave me a full hysterectomy and stopped all estrogen production the weight crept up on me. Even though I appear tall and thin I don't like my waistline. Just need a safe diet and I also have a bad heart from the chemo. Do you have any suggestions?
Thank you, I'm desperate right now. Have gain 30 pounds. Will try all ot this.
Jillian, can you please do a video for women having been induced into medical menopause after having survived breastcancer, how to start weigh-lifting yet avoid lymphoedema and how to get rid of the weight gained during treatment. I was "youngish" when I got breastcancer and still had about 6-7 years to go before menopause. I´m now on Letrozol and trying to walk everyday despite the joint-pain. I´m trying to strengthen my bones basically, but the days I work or go out for groceries, I pretty much have to lie down when I come home. I can no longer pick something up from the floor without having to hold onto something to get back up again 😞. So far, I´ve decided to walk for about an hour everyday (to build the strength slowly) and to start doing some mild exercises with an elastic band. Eventually, I long to join a gym and start lifting. I love exercise! Especially walking for more than an hour. I´m just really struggling with fatigue, both mentally and physically. Everything feels overwhelming and especially making decisions puts me into freeze-mode. Sleep is also like a constant play and stop button. PLEASE PLEASE do a video for us breastcancer survivors 🙏❤🩹.
I'm waiting for this woman to go through menopause ..
This is depressing news, but it's true. I appreciate hearing it plain and simple and knowing that it's not just me.
Hi Jillian, always a voice of reason and a sense of calm. I've been going through peri menopause and menopause for almost SEVEN years now and it frigging sucks. Started at 47 and I'm now 54. At first I slowly gained about 15 pounds…. upped my workouts, watched what I was eating even more, drank more water, blah blah. I already was very healthy within my BMI, but now I was in the outside range and I was pissed. Nothing was working and I'm 5'1" so it doesn't take much for me to look chunky. Then about a year ago I stopped that boot camp work out, and just started walking most days, a few times a days. A mile in the morning either with or without my dog, then a couple miles after work without my dog briskly listening to a podcast. I also do yoga and pilates a few days a week in my home. I continue the way I normally eat, three regular meals a day and one small snack a couple hours after dinner. I do eat carbs, but only the good ones like brown rice, oatmeal or quinoa, however in 1/2 to 1 cup portions and always mix it with fruit or veggies and make it myself, not from a package or box. Dressings I eat on the side. I eat on average about 1600-1800 calories a day. I eat lots of chicken, beans, eggs. I do eat beef or pork but maybe a couple times a month. One day over the weekend I go out with my hubby and have a lunch or dinner and order a fun meal like a taco salad, or shrimp taco and even a small cone somewhere…. I've lost 22 pounds, No Joke!! And it's been staying off for about 6 months now. I'll be turning 55 in June. I'm still getting hot flashes a lot during the day and seriously hoping they are on their way soon. Thank you for all your helpful information and all you do…. You Rock!!!
Is this true for all types of menopause? I’m 39, but had to have a total hysterectomy a couple months ago.
I don’t think this is the right person to talk about this …
I have an 18 hour window overnight where I don’t eat and it doesn’t do squat for me! I also eat healthy and train 5 days a week. Guess my body is just used to it.
Thank you for this. On the struggle bus and just needed to know to keep going. Started IF this week 16/8 so we’ll see.
i know women who got crazy skinny during menopause also lost muscle
Best video ever! Thank you x Stacked on two stone – menopause started at 47 for me, now 50. Need to up my game, to start getting back into my clothes x
Confront your material conditions, if you have menopause, you're just gonna have to work harder. No point idealising the past.
Just the simple fact that you say in the video that you have taken weight off of woman in their 40'5, 50's, 60's, 70's , and that it IS possible – Gives me hope. Thank you.
Watch Dr Berg’s and Dr Hyman’s videos as they go very deep into insulin resistance and intermittent fasting. It really helped me to understand what was happening inside my body, why and how to fix it. Jillian is right, insulin resistance is the primary driver for weight gain in Peri Menopause and Post Menopause. It makes losing weight so frustrating.
What about fruit?