How To Lose Weight From Perimenopause

If you are in peri-menopause or full blown menopause then you understand what a challenge it can be to lose weight during this time of life. You know that all the normal things you do to lose weight, like cutting out sugar and bread and exercising more, are no longer working. You feel like you losing the battle and you can’t understand why. Your body feels almost alien… like you don’t have control over it anymore. No one seems to know anything about this… not even your doctor who likely gives you the old, “

1) Declining estrogen means you store visceral fat around your stomach. Hence the spare tire that magically appears. I could no longer button my jeans (

Everyone is different and everyone has different symptoms and issues. There are 35 symptoms of menopause…everything from hot flashes to weight gain to heart palpitations. I’m going to walk you through MY journey. This is what worked for me. You should always consult your doctor before taking anything and make sure you get a plan that will work best for you and your body.

Feel Great And Lose Weight During Perimenopause

The first thing I did was schedule an appointment to see a hormone specialist who recommended a TON of bloodwork to get a full and complete picture. This is how I found out I also have mild hypothyroidism which leads to weight gain as well.

Hormone replacement therapy is NOT for everyone. You should consult with your doctor about the risks. It is especially risky for women who have had cancer or are at risk genetically of getting cancer.

I take Liothyronine for my thyroid, Progesterone and Estrogen are the two hormones that I take. Progesertone is a compounded hormone that I take orally once daily. Estrogen is administered by patch and I apply a new patch once a week.

Lose Weight Menopause

There are some other things you can take to help with the symptoms you are experiencing and keep you healthy. Talk to your doctor about Vitamin D, Omega 3, B-Complex, Adrenal Essence, Evening Primrose Oil, etc. For a full list of supplements that help with the symptoms of menopause be sure to read this post. 

Again, consult with your doctor first. You may even want to hire a nutritionist who specializes in menopausal women. If you hire a “regular” nutritionist, you might hear the same “eat less” mantra.

In the past, I have tried Intermittent Fasting, KETO, and of course my normal go-to of giving up sugar and carbs. IF (Intermittent Fasting) didn’t move the needle. I got really tired of the KETO foods after three months, which you can read more about here. And, my typical go-to’s were no longer working as I mentioned above.

Why Is Weight Loss More Challenging During Perimenopause?

To lose my 15 pounds I gave up a TON of things. I basically became vegan with the exception of eggs.  I ditched sugar, gluten, dairy, meat and alcohol.  I followed the plant-based, vegan diet for 6 months and that helped me lose 10 pounds.

Recently, I started incorporating meat back into my diet. I am still mostly dairy and gluten-free. I definitely indulge in some sugar every now and then. I opt for organic, dark chocolate mostly. And, I love the Daily Harvest dairy-free ice cream here.

Mixing up my exercise routine was also KEY to losing the extra weight. Initially, I tried all the ‘go-to’ workouts including: running for a year straight (

Menopause Weight Loss: Woman, 53, Sheds 1.5st Banishing 'spare Tyre' And Brain Fog

A 17-mile mountain pass run/hike, some heavy weight training, P.Volve, BBG, Pilates, Barre. You name it, I did it! The heavy cardio worked, but it was not sustainable and it wreaked havoc on my body.

How I actually lost the last 5 pounds…? Doing the Tracy Anderson Method 6 times per week. I do Tracy’s aTAin online studio workout at least 5x per week now. It changes the game! Look at my legs in the before and after pictures above. You can see how much thinner my legs are! You can also see what my estrogen patch looks like… Ha! I could have edited that out, but I thought it might be helpful to see it. Tracy’s workouts have shaved inches off my body and given me more energy and flexibility. I recommend turning her music off and listening to your own playlist while doing the workout. I think you should also start with the Mat DVD, which is FREE on YouTube to see if you like it. Try it for 6 weeks!

Did I get super shredded like a badass fitness guru with zero body fat? Nope. But I feel SO much healthier and stronger! To me…that is what matters. Oh, and I can button my jeans again!

Menopause And Weight: How To Avoid Weight Gain And Belly Fat

If something IS working for you, it is likely to work for someone else. PLEASE share your tips with us in the comments below. Are you doing Intermittent Fasting and losing weight that way? Have you been on KETO for a year and found great success?? Please share below.

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Sign up and you instantly receive… FREE Wardrobe Basics Checklists, Closet Editing & Organizing Checklists, Zoom Call Tips, Capsule Wardrobe Shopping Suggestions and a Lookbook of outfit ideas! You can download and print all of these.No matter how light you eat or how often you exercise, the pounds just keep packing on! This time you can blame it on hormonal imbalance. But don’t worry, we’re here to assure you that it is possible to lose this weight during postmenopause. You just have to know the right ways how! Let us teach you.

Difficulty Losing Weight During Perimenopause

The Department of Health and Human Services recommends women to perform moderate–intensity exercise for 150 minutes a week, generally spread out throughout the days. This can include brisk walking, swimming, or even mowing the lawn. (Yay to exercise doubling as getting chores done!)

Or, for those women who want to generate a bit more heat, 75 minutes a week of vigorous aerobic exercise will also do the trick. This includes exercises such as running or aerobic dancing.

Additional pointers are to break up the exercise time into several sessions throughout the day to suit your schedule; reduce sitting time to avoid the risk of metabolic issues; and work with a personal trainer to safely add some weight training into the mix to build muscle mass and fight off osteoporosis.

The Galveston Diet For Menopause: What To Know

Remember that in order to lose weight, your caloric output has to be higher than your caloric intake. (Hint: Try not to slip in a few cookies after that workout if it wasn’t vigorous enough.) This leads us to our next point.

Research studies of postmenopausal women have found that those who followed a low-fat diet consisting of five daily servings of fruits and veggies and six daily servings of whole grains were more likely to lose weight than others in the control group.

As such, for women looking to lose weight after menopause, build your meals so that 20 percent or less of your daily calories come from fat, and focus on healthy fats sources, like olive oil, avocados, fatty fish, nuts, etc.

I Overhauled My Diet After Menopause — I Look Better At 52 Than 20

When eating, a pro tip is to replace simple sugars, like white breads or pasta, with slow-release carbohydrates, which are found in whole grains, sweet potatoes, nuts, and fruits. This way, blood sugar and insulin levels will be significantly reduced, helping you increase satiety.

We are sure not the first ones to tell you that a good night’s sleep is crucial. This is especially true when it comes to weight management.

Another study found that women who slept less than five hours a night had a 30 percent higher risk of gaining 30 pounds over a 16-year period than those who slept a full seven hours.

Things To Focus On For Weight Loss During Perimenopause

Also, when women do not sleep well, hunger hormones run their course, and not in a good way. Leptin, the appetite-suppression hormone, decreases in wake of ghrelin, the appetite-stimulating hormone. The result? Not fitting into your jeans anytime soon.

Furthermore, if you are not sleeping well due to menopause symptoms, such as insomnia, night sweats, digestive problems, and more, one of the best ways to finally get that beauty rest is to treat the underlying cause of all of them.

Is a natural herbal supplement that nourishes the endocrine glands to encourage their own hormonal production, thus stabilizing reproductive hormone levels and relieving symptoms that have plagued women throughout and past the menopausal transition. This means they will finally find relief from weight gain, low libido, vaginal dryness, and more. Find out how and weight loss go hand-in-hand yourself.

How To Lose Weight During Perimenopause In 2024

By taking the right initiative in following aforementioned tips alongside the use of , postmenopausal women can rest assured that the pounds gained will soon be shed in lieu of a hormonally-balanced you.

Mayo Clinic. (2019). Fitness: How much should the average adult exercise every day? | Menopause weight gain: Stop the middle age spread. Retrieved May 16, 2019, from https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916 | https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058Weight gain is a common symptom that women experience during