Most people just don't get how challenging it can be to lose weight during menopause. I was one of those people taking for granted my previous ability to lose weight at will.
It’s too complex, confusing, or just seems impossible. Or maybe it was just me.
But I realized I'm not alone. One of the questions I get asked most often is what to do about the weight gain. While our products can help with hot flashes, selfcare, etc...weight management or loss is a whole other thing.
We are all searching for strategies that actually work to shed menopausal weight and feel like ourselves again. Most weight loss strategies are complicated, expensive, and require a ton of time and effort.
🤔 But what if there were easy strategies you could implement that would make an impact on your weight loss journey?
For reference, On May 14th, my weight was 164 there have been some ups and downs, but as of today I am 153.4 with a goal weight of 149. Some times the scale was my enemy, but I decided to take a different route this time. I started recording my measurements. It helps to see the inches lost when the scale doesn't move.
Let me tell you what has been working for me and hopefully it can help you too:
Prioritize Protein: My protein goal is 154.
As we age, our muscle mass tends to decline, slowing down our metabolism. By increasing your protein intake, you can counteract this effect and boost your body's ability to burn calories. Protein also keeps you feeling fuller for longer, reducing cravings and helping you stick to your diet. It is recommended to get 1-2 oz per pound of body weight.
Protein Foods:
Lean meats (chicken, turkey)
Fish (salmon, tuna)
Eggs
Legumes (lentils, chickpeas)
Tofu and tempeh
Greek yogurt
Master Your Macros: My ratio is 30 carb/30 fat/ 40 protein (calorie intake 1537)
Understanding macronutrients – protein, carbohydrates, and fats – is key to weight loss. Finding the right balance for your body can make a world of difference. While everyone's needs are different, a protein-rich diet with moderate carbohydrates and healthy fats is often a good starting point. For postmenopausal individuals, an optimal ratio might be 20–30% protein, 45–55% carbohydrates, and 25–35% fat.
Tip:Â Apps like My Net Diary or Fitness Pal is great to help track it.
Strength Training: Sculpt Your Body and Boost Metabolism
Strength training is not just for bodybuilders! It's a cornerstone of weight loss, especially during menopause. Building muscle helps you burn more calories at rest, even when you're not actively exercising. Plus, it strengthens your bones and improves overall strength and balance.
Get started with:
Bodyweight exercises (squats, lunges, push-ups)
Dumbbell workouts
Resistance band training
Remember: Consistency is key. Aim for at least two to three strength training sessions per week.
Listen to your body, make sustainable changes, and celebrate your progress. You've got this!
Ready to get started? My starter kit included: A tracker, measuring tape, a weighted vest and a belly sweat band...
Download it, share it, use it. I am currently doing a challenge for women over 40 that wraps up at the end of September. Make sure you are connected so you can see my before and after.
What are you doing for your menopausal wellness today?
Good luck, stay healthy and keep moving xoxoxo-V
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