How to Lose Weight During Menopause
Guide to losing weight during and after menopause. Understand hormonal changes, adapt your diet. Track your calories with Voical.
Calorie calculation examples by profile
Sedentary woman, 52 years old, 154 lbs
Moderately active woman, 52 years old, 154 lbs
Sedentary woman, 55 years old, 176 lbs
Active woman, 55 years old, 176 lbs
How menopause affects weight
The drop in estrogen during menopause profoundly changes metabolism. The body stores fat more easily, particularly around the abdomen. Basal metabolic rate decreases and insulin sensitivity may be impaired. These changes are normal but require adapting your approach.
Patience and realism
Weight loss during menopause is slower, and this is a biological fact to accept. Aim for 0.5 to 1 lb per week maximum. Aggressive deficits are counterproductive as they accentuate hormonal imbalances and promote muscle loss. Consistency over 6-12 months will be your best ally.
The importance of strength training
Weight training is particularly beneficial during menopause. It combats muscle loss, stimulates metabolism, improves bone density (crucial after menopause), and helps regulate blood sugar. 2-3 sessions per week with progressive loads are recommended.
Managing other symptoms
Hot flashes, sleep disturbances, and mood swings can make weight management more difficult. Favor fresh foods, limit alcohol and caffeine, maintain good sleep hygiene, and consider stress management techniques like yoga or meditation.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Losing Weight During Menopause
Menopause marks an important transition that affects the body in many ways, including weight management. This guide helps you understand these changes and adapt your strategy.
Understanding Hormonal Changes
What Happens During Menopause
- Estrogen decline: Promotes abdominal fat storage
- Metabolic slowdown: -150 to 200 kcal/day
- Accelerated muscle loss: If not countered by exercise
- Insulin resistance: More common
Impact on Body Composition
Even at stable weight, many women observe:
- Increased abdominal fat
- Decreased muscle mass
- Change in body shape
Strategy Adapted for Menopause
1. Moderate Caloric Deficit
- 300-500 kcal/day maximum
- Minimum 1200 kcal to avoid deficiencies
- Patience: results over 6-12 months
2. High Protein
- 1.6-2g/kg of body weight
- Spread across 3-4 meals
- Essential for preserving muscles
3. Strength Training Priority
- 2-3 sessions per week
- Exercises with resistance (weights, bands)
- Gradual progression
- Beneficial for bones and metabolism
4. Moderate Aerobic Activity
- 150 minutes per week
- Brisk walking, swimming, cycling
- Avoid excessive intense cardio
Diet During Menopause
Foods to Prioritize
- Lean proteins (fish, poultry, legumes)
- Vegetables at every meal
- Calcium (dairy products, leafy greens)
- Phytoestrogens (soy, flaxseed) - if well tolerated
- Omega-3s (fatty fish, nuts)
Foods to Limit
- Added sugars and processed foods
- Alcohol (worsens hot flashes)
- Excess caffeine (can disrupt sleep)
- Salt (water retention)
Managing Associated Symptoms
Hot Flashes
- Avoid triggers (alcohol, spices, caffeine)
- Layer clothing
- Fresh foods
Sleep Disturbances
- Regular bedtime routine
- Cool bedroom
- Limit screens in the evening
- Magnesium at dinner
Mood and Energy
- Regular physical activity
- Exposure to natural light
- Relaxation techniques
Why Voical Can Help You
During menopause, every calorie counts because the margin is reduced. Voical enables simple and quick tracking of your diet, helping you stay on target without adding extra stress.