How To Lose Weight When Premenopausal

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.

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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.

How To Lose Weight During Perimenopause

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.

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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 (

How To Lose Weight During Menopause

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!

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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.Weight gain is a common symptom that women experience during perimenopause. Even when diet, exercise, and other lifestyle factors remain the same, the number on the scale and the waist measurement can creep up. This change can feel frustrating, unexpected, and impossible to change.

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However, the root of perimenopause weight gain may be in the natural hormonal changes during this time. Instead of focusing on weight, it’s time to focus on hormonal health with targeted lifestyle strategies and supplements, which we’ll discuss in this article).

Before we get to the action steps, let’s cover hormonal changes during perimenopause and the science behind perimenopause weight loss. If you want to learn how to lose weight during perimenopause, you are in the right place!

Perimenopause describes the hormone fluctuations and eventual decline of ovarian hormones before menopause. Perimenopause may last for seven to 10 years prior to menopause, which is one year after your last period. After that, you are considered post-menopausal.

Belly Fat And Menopause

During perimenopause, you may experience symptoms related to fluctuating hormones and the body adapting to lower levels of estrogen and progesterone. Perimenopause symptoms may include:

While this article focuses on weight, many of the same interventions that support perimenopause and weight loss will also benefit other symptoms.

Age alone may be responsible for some weight gain, including a loss of lean body mass accompanied by an increase in fat deposits. As we enter our thirties we begin losing muscle mass, which progresses with age. However, the hormonal changes of perimenopause can accelerate the changes in body composition.

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In a sample of almost 500 women in perimenopause and post-menopause, 69% experienced weight gain during perimenopause. These women were more likely to experience weight gain if they had a sedentary lifestyle, negative body image, and increased stress. Yes, stress is a huge player in body composition and as we enter our perimenopausal years, we become less resilient to the effects of stress.

In addition, it’s important to note that not all weight gain is equal. An even distribution of extra weight is preferable over gaining weight in the stomach, as visceral adiposity brings additional health risks.Visceral adiposity is the term that refers to fat that is distributed around our organs and is linked to significant cardiometabolic issues, like diabetes and heart disease.

Perimenopause is a time of progesterone decline as the ovaries don’t produce a sufficient amount of the hormone and then begin to ovulate irregularly. Without ovulation, there is no progesterone, which can leave you feeling anxious and sleepless. And friend, no sleep can be a root cause struggle in the weight gain department. .

How To Lose Weight During And After Menopause

As hormones decline over the perimenopause years, there can also be large hormonal swings. You may experience times of estrogen dominance, where estrogen levels are elevated compared to progesterone.

Both high and low levels of estrogen can contribute to weight gain. High estrogen promotes increased fat, and fat produces more estrogen. Since progesterone works to balance estrogen levels, low progesterone compounds this imbalance.

Estrogen is insulin-sensitizing, making insulin work better and improving energy metabolism. As estrogen levels decline in late perimenopause and eventually settle at much lower levels, you may become more insulin resistant, impacting weight, including abdominal weight, and metabolic health.

Ways To Lose Weight After Menopause

In addition, increased stress during this life phase of many transitions may lead to increased cortisol, a stress hormone that can lead toweight gain. Ffluctuations in sex hormones are associated with thyroid imbalances, which also affect weight and the metabolic rate.

In addition to weight gain and increased visceral fat, low estrogen levels contribute to many body changes and perimenopausal symptoms, including sarcopenia (loss of muscle mass and strength), lower libido, and mood swings.

Sarcopenia is the loss of muscle mass associated with aging. Estrogen supports strong muscles and bones. As levels decline,

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