How to Lose Weight During Menopause (and Keep It Off)

Woman losing weight during menopause

Losing weight, and keeping it off, becomes harder as we age. This is especially true for women going through menopause. Changing hormones (namely a drop in estrogen), increased levels of stress, and the aging process as a whole can make it increasingly difficult to shed the pounds and keep them off. 

And while it’s true that there’s a lot working against women going through menopause who are trying to lose weight, with the right fitness and health plan in place it’s entirely possible to do so over the long term. Read on to learn about losing weight during menopause and more about keeping your body healthy after this change.

Best Way to Lose Weight During Menopause

Like at any age, the best way to lose weight during menopause is a combination of healthy eating and exercising habits. Here are some tips for how to lose weight during menopause (and keep it off):

Stay Active: Keeping your activity levels consistent is a great way to promote weight loss and your overall physical health as you experience menopause. Women, as well as men, experience a decrease in muscle tone as they age. This naturally increases body fat, and in women can often lead to stubborn belly fat that seems impossible to lose. Consistent exercise can help prevent this muscle loss and maintain a toned figure. 

Weight Training is sometimes given a bad rap as you get older, but weight training can be very beneficial for those older. I myself am proof that weight training is possible at this age! Try out some of my daily training regimes on my SloaneSquad App

And losing weight during menopause doesn’t mean you need to hit the gym every day! Moderate workouts like aerobics or taking frequent walks are great ways to work out during menopause.

Make Dietary Changes: In addition to more exercise, women going through menopause may also benefit from dietary changes. A calorie deficit can help you lose weight at any age. It’s also important to make sure you’re eating plenty of nutrient-dense foods, like fruits and vegetables, whole grains, and lean sources of protein.

Get Support: Having the support of friends, family, or even a personal trainer can help keep you motivated on your weight loss journey during menopause and beyond. 

Relieve Stress: Losing weight during menopause is hindered by stress (which can lead to increased abdominal fat in particular). Yoga and pilates are great low-impact exercises that can help reduce stress and relieve other symptoms of menopause along with helping to tone our muscles.

How to Lose Weight After Menopause

But what about losing weight after menopause? Many of these same suggestions apply! Having the right diet, workout routine, support, and stress relief are essential for losing weight and keeping it off in the long term.

I know the best way to lose weight during menopause is a combination of physical and mental health, and that is why I started sharing my experience here through Pancakes and Pushups. From my convenient strength training regimen in my SloaneSquad app to one on one coaching, you’re sure to find a routine that will help you lose stubborn menopause weight and keep it off.