How to Lose Weight After Menopause

Menopause is an often dreaded phase in a woman’s life, because it entails so many changes when it comes to health. Women gain an average of 5 pounds during the transition from perimenopause (right before your last period) to menopause. It’s a commonly held belief that losing weight after menopause is significantly harder than before, mostly due to hormonal changes, which is not exactly true. 

Why It’s Hard to Lose Weight

You will soon notice that hormonal changes are the last item on this list, which is intentional. It’s actually somewhat rare that hormonal changes alone are the principal cause of weight gain, but the drop in estrogen and spike of androgens can definitely affect your metabolism. Let’s take a look at some other causes of post-menopausal weight gain. 

1. Loss of Muscle Mass

Without a strength training plan in place, we tend to lose muscle mass as we age, swapping it out for increased fat. Something cool about muscle is that it increases your basal metabolic rate, or the amount of calories you burn at rest. This is because muscle tissue requires energy to function, unlike fat. The more muscle you have, the “faster” your metabolism will be. 

2. Activity Level Changes

During the aging process, the average person decreases their activity by 40% to 80%! You may not realize how much less you’re doing because it is a gradual transition. If you look back a couple of years, you’ll probably notice that you’re going on fewer walks, fewer exercise classes, and no longer lifting heavy things like you used to. 

3. Poor Sleep Quality and Stress

More than half of women develop some type of sleep disorder after menopause, with some estimates reaching 79% of post-menopausal women. That’s a crazy statistic. There are tons of ways inadequate sleep blocks weight loss. It messes with your hunger signals, alters insulin sensitivity, makes you crave unhealthy or calorie-dense foods, and increases the presence of cortisol (your stress hormone); plus, if you’re tired, you’ll have less energy throughout the day to exercise. 

Stress is another factor that increases your cortisol levels, which is tied to increased storage of fat around the abdomen and the development of chronic health conditions.

4. Hormonal Changes

There are a lot of hormonal changes going on during this process. It begins with a decrease in female hormones like estrogen, progesterone, and follicle-stimulating hormone and an increase in androgenic hormones like testosterone. This, in turn, affects other systems, like the neurotransmitters that make you happy, serotonin and dopamine. 

Low estrogen levels also contribute to loss of bone mass, decreased skin moisture, loss of muscle mass, difficulty regulating body temperature, and more. 

Alternative Weight Loss Strategies

Now that we know the factors contributing to weight gain, we can look at how to combat them.

1. Begin a Strength Training Program

This will be one of the strongest tools in your arsenal to defeat menopausal weight gain, as well as bringing benefits like;

• Stronger, more dense bones
• Increased metabolic speed 
• Increased muscle mass 
• Lower fall risk 
• Improved mental health through the production of “happy chemicals” called endorphins 
• Improved sleep

This can be done at home with some hand weights or just bodyweight exercises like lunges, so you don’t necessarily need to go to the gym or sign up for personal training to reap the benefits. Try starting out with some light strength training 2-3x per week. 

2. Get 30 Minutes of Medium-Intensity Exercise at Least 5 Days Per Week

This one goes hand-in-hand with strength training. Getting moving at least once per day does wonders. If you’re following a strength training program, try to take a walk or do some other light exercise on your days off. Not only does it help you burn calories, but it also improves your cardiovascular health, your mood, and reduces your risk of developing chronic health conditions. 

3. Sleep at Least 8 Hours and Reduce Stress

Sleep is when your body repairs itself and completes other critical processes. If you’re not properly recovering at night, you will be tired and weak during the day, and increase your cortisol levels. Some tips to improve your sleep are;

• Stick to a consistent schedule of sleeping and waking. Our bodies are naturally habitual, and sticking to specific sleep and wake times will help sync your circadian rhythm.
• Stop using electronics at least an hour before bed.
• Try taking magnesium or a melatonin-based supplement.
• If your problem isn’t falling asleep, it’s possible that you have another condition, like sleep apnea, that is disturbing your sleep throughout the night. Consider consulting a doctor if you’re not waking up feeling rested despite a consistent schedule and being able to fall asleep naturally.

Reducing stress is another critical part of this equation. Cortisol is linked to chronic health problems and weight gain. 

4. Change Your Diet

The first step is to figure out what you’re actually eating in a day. Using a food journal or app is a great way to become aware of your eating habits as we often neglect thinking about small things like a tablespoon of butter on your toast, which adds 100 calories; it’s significant! You can calculate your basal metabolic rate with tools like this one, and as long as you’re burning more calories than you’re consuming, you’ll lose weight. 

The Mediterranean diet is particularly helpful for post-menopausal weight loss because it focuses on whole, nutrient-dense foods. This diet emphasizes vegetables, fruits, whole grains, lean proteins like fish and poultry, healthy fats from olive oil, nuts, and seeds, and moderate consumption of dairy and red wine. Rich in fiber and healthy fats, research shows the Mediterranean diet helps control hunger, improve insulin sensitivity, and reduce inflammation, all of which help you manage your weight after menopause.

5. Supplements to Support Your Journey 

Sometimes all you need is a little bit of herbal support to balance out your menopausal symptoms and make losing weight easier. Some recommendations are;

Her Life Stages Postmenopause for Bone Health

Solaray’s menopause supplement, Her Life Stages Menopause, contains a blend of herbs and nutrients, including black cohosh, which helps reduce hot flashes and support hormonal balance. Minerals calcium and magnesium help maintain bone density while supporting overall health.

Menopause Support for Symptom Relief

Menopause Support by Vital Nutrients is formulated to manage the uncomfortable symptoms of menopause, such as hot flashes, night sweats, and mood changes. This supplement features black cohosh, wild yam, and dong quai, which are known for their hormone-balancing effects.

AM/PM Menopause Formula for Energy and Sleep 

Nature’s Way AM/PM Menopause Formula provides support throughout the day and night to address both daytime and nighttime menopausal symptoms. The AM formula contains green tea and ginseng, which help boost energy and metabolism. The PM formula includes ingredients like black cohosh and valerian root to promote restful sleep and reduce nighttime discomfort, addressing the hormonal imbalances that can lead to weight gain and sleep disruptions in postmenopausal women.

6. Consider Medical Testing

If you’ve exhausted all of your other options, there may be something physiological standing in your way of weight loss. It could be heightened hormones, altered function of your thyroid, a nutrient deficiency, or something else. Work with a doctor to see if there is another underlying cause of your weight gain. 

Conclusion

Losing weight after menopause may seem challenging, but it’s far from impossible. With the right approach—focusing on strength training, regular physical activity, proper sleep, stress reduction, and a balanced diet like the Mediterranean plan—you can manage your weight effectively during this life stage. Supplements can also provide valuable support by addressing hormonal imbalances and other menopausal symptoms. 

It’s important to stay consistent and patient, and if you suspect other health factors may be contributing to weight gain, consult with a healthcare professional. Remember, maintaining a healthy weight after menopause is about your well-being, not just the number on the scale.

Frequently Asked Questions 

Can I still lose weight after menopause?

Yes, if you exercise regularly, get enough sleep, and follow a healthy diet, you will lose weight.

Does menopause make it hard to lose weight? 

Aging makes it harder to lose weight, and hormonal changes may result in reduced muscle mass and energy, but you can still achieve weight loss with the right strategy. 

Is a hormone imbalance causing weight gain?

It is possible that imbalanced hormones can alter insulin sensitivity and cause weight gain, talk to your doctor if you’d like to pursue testing.