Menopause weight loss feels impossible. For one thing, it seems like weight just piles on out of nowhere — you’re doing everything the same and yet 20 pounds get added to your frame overnight. And then, everything you used to do to lose weight just stops working.
It’s frustrating to say the least.
I know, because I had this exact thing happen to me when I went through menopause the first time.
But after years of research, and working with thousands of women in my Magic Menopause program, I can confidently say I’ve cracked the code.
Keep reading for all the details.
Which includes delicious recipes, guidance, and a shopping list to kick-start your menopause weight loss journey.
We’ve been hammered with messages from our culture that we need to lose weight and be thin above all else since we were children. And we’ve internalized the idea that to be “healthy” we need to eat less, move more, and keep our fat intake low.
There’s obviously a huge problem with this approach, since as a nation, a majority of people are overweight, lifestyle diseases like heart disease and diabetes are on the rise, and life expectancy is dropping.
The fact of the matter is, it’s hard to break free of what you were taught as a child. It’s difficult to do things differently than your peer group…Did you know you’re more likely to be overweight if you’re surrounded by others who are? (1) And, it’s exceedingly difficult to find the time required to shop for and cook healthy meals — plus get in enough movement each day. We already have a lot on our plates!
This is why we desperately look for quick, overnight fixes for weight loss. It makes sense. We’re conditioned to see weight gain as some sort of moral failure, and we want it gone, fast.
The reality is though, most of the time, excess weight complicates menopause and increases your chances of developing life-threatening diseases as you age.
But getting it off requires a long-term, consistent approach that involves balancing your blood sugar, building muscle, and managing stress. Plus it usually involves throwing out some long-held beliefs. But when you do things properly, instead of looking for an overnight cure, it helps create sustainable results. The kind that last into post-menopause.
So let’s figure out how to get the weight off, for good, and move on to feeling fit and fabulous. It is possible. You can do this!
Why Does Weight Gain Happen In Menopause?
During menopause, your hormones start to shift into a different mode. Since you no longer need your menstrual cycle for reproduction, the symphony of hormones required to make it happen stops playing.
Which in turn often leads to perimenopause sudden weight gain.
Here are some of the major reasons why it happens.
As you age, insulin resistance increases. Add in dropping estrogen levels, and it feels like you’re destined to wear stretchy waist pants forever. That’s because estrogen plays a key role in how your body processes and stores sugar, and its decline can lead to increased blood sugar levels and fat storage, particularly around the abdomen. If left unchecked, this can make losing weight much more challenging.
Reduced insulin sensitivity means the body struggles to regulate blood sugar, which leads to increased fat storage and even more insulin resistance. Unfortunately, it’s a very challenging cycle to interrupt.
Sarcopenia is the gradual loss of muscle mass that typically happens as you age. Sarcopenia tends to accelerate during menopause, again because of the declining levels of your sex hormones which are critical for building and maintaining muscle.
Muscle is a metabolically active tissue, meaning it burns calories even at rest. As sarcopenia progresses, your basal metabolic rate (BMR) decreases, making it easier to gain weight and harder to lose it. Without intervention, this muscle loss creates another vicious cycle of decreased activity, slower metabolism, and further weight challenges.
There is no doubt that stress increases during your menopausal years.
Your parents are aging. Your kids are too, and that means they can make those big mistakes. Retirement is looming. Your job is more demanding. Your house needs repairs. Everything kind of compounds at once.
This taxes your adrenal glands, which are further compromised by not just these physical stressors, but also stress from blue lights, poor-quality sleep, and lack of daily movement.
When your adrenals are under stress, they have no choice but to pump out cortisol instead of sex hormones.
And cortisol is a fat-storage hormone.
This is why it feels like you’re on a weight gain path you can’t escape!
Everything is stacked against you right now, so you’ve got to make some major changes if you want to stop the cycle, lose weight, and reclaim your health.
This is where I’d suggest you start:
Strategies For Menopause Weight Loss
I’m not going to pretend this is easy. Reversing insulin resistance is a many-faceted project that takes a concerted effort. But with over 40% of the population aged 18-44 dealing with the phenomenon, and postmenopausal women faring even worse, it’s critical to start addressing this issue now, because once this develops, the next stop is type 2 diabetes. (2,3)
Beating insulin resistance requires switching out of that “eat less, move more” mindset and really adopting an insulin-sensitive lifestyle. Most of us know all too well the trap of “eating less.” It leaves you vulnerable to binging, slows your metabolism, ravages your muscle mass, and usually ends up making insulin resistance worse, too. When you try simply reducing calories, most of us end up regaining the weight we’ve lost within a very short amount of time.
The fastest way to start balancing your blood sugar and creating a lifestyle that support sustainable weight loss?
Start eating tons of alkalizing vegetables and plenty of healthy fats. This combination of nutrients helps balance your blood sugar and normalize your insulin response. I call this way of eating Keto-Green, and it’s the most powerful tool we have to start battling insulin resistance.
I’ve seen it time and time again in my Magic Menopause program. When you cut out all the processed sugars and refined grains — magic happens to your blood sugar, and weight simply falls off as a result.
It’s important to note here that eating according to my proprietary Keto-Green® way isn’t just about piling your plate to the sky with butter, bacon, and cheese. You’ve really got to focus on getting alkaline and eating plenty of vegetables. You need them for the fiber and antioxidants they bring to the party.
An alkaline-focused diet rich in leafy greens, vegetables, and plant-based foods can help reduce inflammation, improve energy, and support better bone health. Eating this way can also aid digestion and reduce bloating.
What’s more, building insulin sensitivity is so much easier when you combine diet with lifestyle changes, too, which we’ll talk about further below.
It’s important to note here that eating according to my proprietary Keto-Green® way isn’t just about piling your plate to the sky with butter, bacon, and cheese. You’ve really got to focus on getting alkaline and eating plenty of vegetables. You need them for the fiber and antioxidants they bring to the party.
An alkaline-focused diet rich in leafy greens, vegetables, and plant-based foods can help reduce inflammation, improve energy, and support better bone health. Eating this way can also aid digestion and reduce bloating.
What’s more, building insulin sensitivity is so much easier when you combine diet with lifestyle changes, too, which we’ll talk about further below.
As the age-related decline in muscle mass comes for you, you’ve got to do everything in your power to protect your muscle mass.
And that means prioritizing your protein intake. Which coincidentally also helps control your insulin response.
When you eat adequate high-quality protein with every meal, you stay fuller, longer, you stabilize your energy levels, and you help balance your blood sugar. Plus, you give your body the building blocks it needs to support your muscle mass.
Exercise is so critical here too. Resistance training a few times per week can go a long way towards helping preserve your muscles. Yoga and the occasional high-intensity interval training (HIIT) are fantastic for you, too.
I always recommend a high-quality protein powder for my patients as well. It can be a real time-saver on busy days and a perfectly balanced meal replacement.
Managing stress in this crazy-busy world is no easy feat.
If only there was a way to hit ‘unsubscribe’ from all of that cortisol-inducing blue light and demands on your precious time.
What you can do is focus on supporting your adrenals so they don’t automatically default to cortisol-production mode.
Again, this isn’t a one-and-done process.
But the first place I always start with my patients is getting in plenty of adaptogens.
Adaptogens help your adrenals ‘adapt’ to stress. In other words, they help your adrenals to feel safe and supported instead of frazzled and tired.
When your adrenals feel good, they stop pumping out cortisol and focus on producing other critical hormones, particularly DHEA, which your body then uses to make estrogen, progesterone, and testosterone. This can really help with your hormone balance during menopause.
When we start to use adaptogens, a lot of women find that they have the energy they need to do the other things they need to do to optimize their adrenals:
Regularly exercising (ideally, earlier in the day)
Sleeping for at least 7+ hours per night (did you know that when your adrenals are in stress mode they can keep you up at night and make you feel tired during the day?)
If you find that you often lack the energy to workout and the inability to get to bed at a nice time at night — adrenal support may just be the ticket you need to start rocking those healthy habits that will serve you well during menopause. Adaptogens are seriously my #1 menopause weight loss supplements for a reason.
How Long Does Menopause Weight Gain Last?
Many women begin to see a shift in their weight during perimenopause, which is the time before you officially hit menopause — which is the one-year anniversary of not having a period.
For some women, perimenopause can last for a full ten years. That’s a decade of weight gain adding to your chances of developing life-threatening conditions like heart disease, cancer, and diabetes.
This is why it’s so crucial to start addressing things now. It’s not about how you look or the societal pressures on women to be skinny. It’s about your long-term health and vitality as you age.
You are SO much more than a number on the scale!
3 Steps To Menopause Weight Loss
I know how frustrating trying to lose weight during menopause can be. With so many factors working against you, it can sometimes feel impossible.
But I promise you, it is possible to drop those stubborn pounds, get your stomach flat again, and feel amazing during this time of your life.
For an easy way to incorporate all three steps at once into your life, be sure to check out my Keto-Green Quick Start Kit.
It combines my world-renowned Mighty Maca® drink mix for the ultimate in adaptogenic adrenal support, best-in-class vegan protein powder for your muscles, and even includes test strips so you know for *sure* if you’re in the alkaline and keto zone.
It’s the simplest way to get started losing weight in menopause and will help give you the energy you need to keep going with your healthy lifestyle changes!
