Get 7 Day FREE TRIAL to The Fitness App by Jillian Michaels with personalized meal plans and workout programs here:
Subscribe so you don’t miss any of my fat burning workouts, exercise tutorials, nutrition tips, and lifestyles faves!
“Jillian Michaels workout”
“30 day shred”
“six week six pack”
“ripped in 30”
fat burning fitness
menopause exercises
“home workout”
“burn belly fat”
Menopause weight loss is a topic that many women are curious about. The truth of the matter is, menopause can be beneficial to weight loss because it reduces your estrogen levels and slows down metabolism. Estrogen promotes fat storage and also affects hunger hormones, so when you lose estrogen during menopause, you'll notice an increase in fat-burning abilities and appetite control. This article will explore how menopausal women can use diet and exercise to lose weight while minimizing changes in mood or energy level associated with hormone fluctuations.
To lose weight, calorie deficits must be created. Menopause weight loss is achieved with the same process that applies to losing weight in general, but there are a few additional steps one can take as a menopausal woman. To prevent menopause weight gain from happening or reoccurring after a period of loss of stability, diet and exercise have been scientifically proven effective long-term lifestyle changes for menopausal women. The combination of these two things will help a woman maintain a healthy body composition during this time.
The first step towards preventing menopause weight gain is to examine your current eating habits and establish realistic goals for food intake. Weight loss experts recommend consuming 1500 calories per day if you're trying to lose weight. If you eat more than that, then consider reducing your food intake to achieve weight loss goals. Many women find it challenging to lose weight in the menopausal years because their bodies are already dealing with hormone fluctuations and they aren't receiving the same energy levels they experienced when younger. If this applies to you, you should avoid dieting or restricting calories too much. Your body will eventually fight back against these changes by creating high levels of stress hormones like cortisol. When cortisol is released in excess amounts it can cause your metabolism to slow down even further, which means that it would be virtually impossible for you to lose any additional fat in your body at that point.
An alternative approach towards the same goal is the idea of taking small steps. If you are struggling to fit in exercise or eat healthily, be realistic about it and understand that taking one small step at a time is better than trying to do too much all at once. Most importantly, don't give up. Instead of giving up when you miss your exercise goals or encounter social situations where you can't stick to your diet plan, keep track of these things in an organized way so that you can see how far you've come along the journey towards weight loss success. Consider keeping a log on the fridge where you write everything down after each meal; this will act as an effective reminder for what has been eaten throughout the day and will also allow for tracking of any changes in mood or energy level due to food choices. If you are feeling motivated one day and choose to eat healthily, then feel tired or moody the next it might be time to provide your body with some extra vitamins. It's important to consistently supply yourself with appropriate vitamins to avoid fluctuations in energy levels associated with nutrient deficiencies. Routine blood work can help diagnose these issues and your doctor will be able to pick supplements that will help bring back your energy levels if they are low.
Menopausal weight loss should also include exercise because it has been scientifically proven to speed up metabolism after menopause weight gain occurs. Unfortunately for many women, this means losing muscle mass at a similar rate as fat mass, which makes overall weight loss more challenging than it should be.
However, this doesn't mean that exercise isn't a good idea during menopause weight gain. Regular activity will help to speed up metabolism and maintain overall energy levels. Weight training in particular has been proven by the National Strength and Conditioning Association (NSCA) to help maintain muscle mass throughout weight loss efforts (4). In addition to increasing the amount of lean muscle mass in your body, weight training can also help to increase bone density, which is important because postmenopausal women are at risk for developing osteoporosis-related fractures later on in life.
Another effective way to prevent menopause weight gain from happening or reoccurring after a period of loss or stability is through nutritious food. Maintaining a healthy diet during and after menopause isn't an easy task, but it can be done. It's important to remember that you don't have to eliminate any food groups from your shopping cart to achieve weight loss success. Although processed foods such as chips, soft drinks, or packaged snack cakes should be cut down on or eliminated from the diet it doesn't mean that weight loss is impossible. Make sure you include vegetables and fruits at every meal while including healthy sources of fat like nuts, seeds, and avocado along with lean proteins like chicken breast and fish.
With these tips, you can help your body achieve a healthy weight and be more comfortable during menopause. Menopause is an inevitable part of life for many women but it doesn’t have to be as difficult as some belief. By following the advice in this article, you will learn how to lose those extra pounds around your middle while experiencing less discomfort from hot flashes or night sweats. You deserve to feel good about yourself at any stage of life so start today! What other ways do you plan on staying healthy through menopause? Let us know by leaving a comment below and sharing what has helped you get through this phase successfully. We would love to hear from our readers!
Just wanted to say that I want everyone to have a great day and be safe and healthy! And thanks Jillian for these videos. 😊
Great.. thanks, plz do more videos on menopause and fighting through it.
What I have found interesting too is that now that I am 50, I have become gluten intolerant! Is that common?
I just said this to my husband.
yes,
I’m 53 and still in great shape. I have a six pack and I’ve had kids. I workout hard 6 days a week for one hour and get at least 10,000 steps a day. My diet could absolutely be better. Cleaner. I’m Italian and I just eat too much. I’m 5’4 and weigh 128. So far so good. Who knows how much longer I can work out as hard as I do. Each day is a blessing and gift not to be taken for granted. Intermittent fasting is easy for me now. 16/8 and I always workout fasted.
@Eatmoverest Hi. My favourite channels are: Sydney Cummings, Garagegirl Fitness, Heather Robertson and Caroline Girvan. I also jump rope with a weighted skipping rope. Check out: The Phoenix Movement and The Jump Rope Dudes. Let me know what workouts you try and how you like them.
Lisa you seem to have it spot on. Eating too clean can make you lose unnecessary weight in my opinion….your varied diet will be giving you the glow & you can’t be overeating hence the six pack. Well done you! Too many people use age/kids/time as an excuse.
@Darnitthelma Thank you for kind words. Much appreciated. 💪
I am 46, working out hard 4 times a week. You are my goal
@Lourdes Nogueira You are doing great. What workouts are you doing ?
When’s the tiktok coming Lloyd garmadon
I can’t thank you enough for your advice Jillian. Thank you so much for putting your knowledge out there. Its invaluable.
Bottom line, menopause sucks. Love the video, Jillian. Thanks!
Agree 💯 and until you’re going through it you really have no idea how hard it is!! It impacts every aspect of your life! Not fun!! 😔
@Pam W Agreed. 😥
I do all of these things. I eat a whole food, plant based diet, work out doing HIIT and strength train 5-6 days a week, intermittent fast for 16 hours each day & am on HRT. I’m 52 and am in the best shape of my life! Thanks Jillian!
Do you go to a gym to do those workouts?
HRT ( estrogen ) is the fountain of youth ….biiiig factor, seriously .
Eli H. No, I workout at home to Utube videos.
Seriously the cleverest, in tune woman out there. Such educated, well informed advice.
THANKS A MILLION! soo extremely helpful!
Thank you, much appreciated! I’m going to post this in a menopause group.
Jillian, you’re nothing, if not consistent in your message. I’m a group X instructor/personal trainer/health coach that’s trudging through menopause and a pandemic simultaneously. I’m trying to be graceful about it, but It’s tough. I’m determined to not give up on my health and to encourage others to do the same. Your videos always give me the shot in the arm that I need to stay motivated in my efforts. Thank you for the time and energy that you invest in researching best practices and for using your platform to present the bottom line truths on “how to” . I love straight talk!!!!
I’m right there with you and I’m only 42😑
I am 46 and I always being active. I noticed my body starts changing. I am working very hard in my nutrition and workout more. You are so right . I am working out 4 times a week. HIIT, weight training, stretching. It is a hard work but it is keeping me cute and healthy
Solid stuff. She’s summarized in 10 minutes what I’ve been learning through trial and error for 4 years. My weightloss kept plateau-ing even though I did HIIT workouts and ate clean as possible. So now (being 20 lbs to my goal from 70) I’m logging food religiously, 1400 cals, and 16 hour IF 4 days a week, and added recovery workouts to keep moving more. Im 54, not in menopause yet, but want to be ready for it habit wise.
I am 46. My mom was like you, so I hope I b am the same. You are so right, I am eating very clean and working out at least 4 times a week. I have a full time work, a kid a child. It is not easy but it helps my body
I saved this! Jillian this is my most favorite advice and video of yours. I am 45yrs old so THANK YOU SO MUCH 💘
pleasure is mine 🙂
Thank you thank you thank you ! I will start intermittent fasting today! And up my exercise !!! You are the best for making this video !!!! ❤️❤️❤️
glad i could be of service ❤️
Unfortunately, that is the absolute truth and it sucks:( My conclusion after 4 years between peri menopause and menopause, swinging weight and ballooning for no reason…at least at 53 my hot flushes are gone….
Dear ladies, start with kundalini yoga on regular basis and your health and life will be changed! It is my recipe for menopause.
From what I’ve been reading for women in menopause and peri menopause is that exercising more or harder than normal adds stress to the body which then adds more cortisol. I totally agree with eating less and different now, but not sure about the working out harder…just my concern from what I’ve been reading.
Yes, I believe that is correct also. The lady that I also follow, who gears her workouts towards women in peri- and menopause, says that exact same thing. YES, exercise regularly (every day), but do MODERATE workouts, or else your body will get stressed, which then stores fat! Yet another thing that’s affected is our ABILITY TO RECOVER after a tough workout – that’s why the MODERATE workouts. What good would it do to complete a tough workout, only to be side-lined for days because we can’t recover from it like we used to?
@Terry Y I am an older woman, 71, and have been working out hard for 47 years. Since it has been that long, I find intensity focus, and consistency are very important to me. So is what I eat. I find myself, at 71, keeping my intensity, consistency , focus and diet, but I shortened my workout time time. I am filled with sweat when I am done. If I had to go longer, it would be too much. It’s not how much time you spend, it’s what you do with it.
Best menopause coucher ever!! Thank you, for telling us all these, I’ll do it, because the best way of looking younger and feeling younger is shedding weight
This will become my daily affirmation because its what I needed to hear . all good info thank you