Postmenopausal Weight Loss: What Actually Works

You have the power to transform your health and well-being even after menopause. This blueprint offers the core strategies to help you attain your desired weight and enjoy a flourishing and fulfilling life beyond menopause.

1. Strength training & daily movement

Daily physical activity is your ally during and after menopause, helping to manage weight, reduce stress, and improve overall well-being. By combining targeted strength training with daily activity and mindful movement practices, you can navigate this transition with greater ease and vitality.

• Strength and resistance training: To counteract muscle loss and increase bone density, prioritize heavy resistance training with low repetitions and high loads. Put focus on compound movements like squats, deadlifts, and presses, as these engage multiple muscle groups simultaneously.
• High-intensity interval training (HIIT): Swap long-duration endurance cardio for shorter, more intense HIIT sessions. This approach challenges both your aerobic and anaerobic systems, promoting metabolic health and supporting fat loss.
• Incorporate Plyometrics: Exercises like jumping, bounding, and skipping can help maintain bone strength and muscle power. When done correctly, regular plyometric training can help improve explosive strength and reduce the risk of osteoporosis.

To ensure the safety and effectiveness of the workout and training, consult with professionals before starting. Personal trainers for over 60, or those experienced with clients navigating menopause, are equipped to design a sustainable fitness workout plan that is personalized to your goals and limitations.

2. Prioritize high-nutrient foods

Keep it simple and nourishing with a balanced diet consisting of ¼ veggies, ½ protein, and ¼ healthy carbs. This approach supports hormonal balance and healthy weight during menopause. Here’s what to include to help you make better food choices, as your dietary choices can significantly impact menopause-related weight gain:

• Increase protein intake: Aim for 1.6–2.2 grams of protein per kg of body weight daily to prevent muscle loss.
• Include leucine-rich proteins: Eat foods like eggs, chicken, Greek yogurt, and tofu to maintain muscle mass effectively.
• Strategic carbohydrate timing: Focus carbohydrate intake around workouts for better energy management and insulin sensitivity.

• Fatty fish: Fishes, such as salmon, mackerel, and sardines, are rich in Omega-3s, providing metabolism support and moderating inflammation.
• Water: Stay hydrated to prevent bloating and manage hunger.
• Calcium and Vitamin D: Include calcium-rich foods, such as dairy, broccoli, and fortified options, paired with vitamin D sources like fatty fish, egg yolk, and fortified cereals to strengthen bones and prevent osteoporosis during menopause.
• Phytoestrogens: Consume phytoestrogen-rich foods, including soy products, flaxseeds, sesame seeds, and whole grains, to naturally ease menopausal symptoms and support hormonal balance.
• Magnesium: Eat magnesium-rich foods like nuts, seeds, leafy greens, and legumes to improve sleep, stabilize mood, reduce anxiety, and enhance bone health during menopause.

Remember, a consultation with a healthcare provider, registered dietitian, or personal trainer is recommended before implementing significant dietary shifts. They can provide tailored guidance and guarantee your nutritional needs are met, especially during this period of transition.

3. Master portion control & mindful eating

As your body navigates the hormonal shifts of menopause, your metabolism naturally slows down. This makes mindful eating and portion control more important than ever. Remember, eating intuitively means listening to your body’s signals of hunger and fullness rather than relying on emotional cues or external distractions. Practicing practical strategies can make a significant difference in avoiding weight gain.

• Using smaller plates: This simple strategy plays a powerful psychological trick on your brain. When you serve the same amount of food on a smaller plate, it appears to be a larger portion. This leads to increased feelings of satisfaction and reduced calorie intake without feeling deprived.
• Eating food slowly: It takes around 20 minutes before your brain registers that your stomach has had enough. By slowing down, you give your body a chance to communicate its needs effectively and allow your body time to register feelings of fullness.
• Aiming for 80% fullness: This concept, called “hara hachi bu” in Japanese culture, encourages you to stop eating before you feel completely stuffed. It’s about recognizing the subtle cues of satisfaction rather than pushing yourself to the point of overeating and discomfort.

4. Improve sleep for faster weight loss

Poor sleep can disrupt your hormones, leading to increased cravings, elevated cortisol levels, and a sluggish metabolism, all of which can hinder weight loss efforts. Quality sleep supports hormone balance and effective weight loss. These strategies will help you sleep more comfortably at night.

• Establish a bedtime routine: Reduce screen time at least an hour before sleep, incorporate relaxation techniques such as deep breathing or meditation, and adhere to a regular sleep-wake cycle.
• Explore supportive supplements: Consider adding magnesium or adaptogens like ashwagandha to your routine, as they may improve sleep quality. But before taking any supplements, consult with a healthcare professional to ensure they’re right for you and won’t interact with any existing medications.
• Prioritize rest and recovery: Schedule regular rest days and incorporate gentle recovery activities like stretching or light walks regularly to support overall well-being.

5. Plan & prepare for success