Menopause comes with a decline in estrogen, which can cause your body to store more fat, especially around the waist.
However, the two most significant factors that lead to weight gain at this age are not caused by Menopause but rather coincide with it.
They are:
a decline in physical activity
a decline in muscle mass
These two changes lower your overall calorie expenditure.
This means that to maintain or reduce your weight, you need to do some or all of the following:
eat less than you used
increase your muscle mass
increase your physical activity
Here are some strategies:
Prioritize Strength Training
Building muscle helps boost your metabolism, counteracting the natural loss of muscle mass with age.
Resistance exercises that include lifting weights can help maintain and increase muscle mass.
Check out our Progressive Strength classes to add more strength training to your routine.
Focus on Protein
Consuming more protein can help preserve lean muscle and keep you full longer, which is essential for weight management.
Include lean proteins like chicken, fish, eggs, beans, and tofu.
Aim for .7 grams of protein for each pound of ideal body weight.
If you are consuming significantly less right now (most people are), move up 5-10 grams a week until you are where you should be.
Pay Attention to How Full You Feel
If your calorie expenditure is lower, you should need fewer calories to feel full.
However, you might be eating the same amounts you’ve always eaten out of habit.
Opt for nutrient-dense options like vegetables, fruits, whole grains, and healthy fats to feel satiated.
Aim for 70-80% full when trying to lose weight and 80-90% full when you want to maintain.
Regular Exercise
Incorporating aerobic exercises increases overall calorie expenditure and improves heart health.
Count your steps and try to increase them slowly.
Find ways to move more during your regular activities.
Sign up for a Barre Fusion, Cardio Burst, or Progressive Strength class, or use recordings.
Sleep and Stress Management
Menopause can sometimes affect sleep quality, and lack of sleep has been linked to weight gain. Managing stress and getting enough rest is crucial for overall health and weight management—practice relaxation techniques like meditation, deep breathing, or stretching before bed.
Try a ZYF Slow Flow Yoga class.
Estrogen-Rich Foods
The science of how helpful this is is not conclusive.
I highly recommend focusing on the strategies above.
Once you have those in place, try this one and see if it makes a difference for you.
Having said that, some plant-based foods contain phytoestrogens, compounds that mimic estrogen in the body.
While these foods won’t replace the estrogen your body loses during Menopause, they might help balance hormones and support weight management. Some examples include:
Soy products: Tofu, edamame, and soy milk are rich in isoflavones, a type of phytoestrogen.
Flaxseeds: These contain lignans, another type of phytoestrogen, and are also rich in fiber.
Legumes: Chickpeas, lentils, and beans are good plant-based protein sources and contain phytoestrogens.
Whole grains: Brown rice, oats, and barley can help manage weight and contain some phytoestrogens.
Conclusion
Losing weight during Menopause is not significantly different than losing weight at any other time.
The most significant factor is still consuming fewer calories than you burn and doing it in a way that sets you up for long-term success.
However, understanding that a few strategies (protein and muscle building) are more important now than they were before can help you be successful.

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