How To Lose Weight After Menopause: 6 Ways For Healthy Weight Management In 2024

Weight loss can be difficult for many people. It can be especially challenging after menopause because estrogen levels cause metabolism to slow down. However, there are still ways to keep your weight in check after menopause. Understanding how your body changes during menopause is especially important. This article will tell you how to lose weight after menopause so you can enjoy a physique you are happy with at any age.

How To Lose Weight After Menopause

Fortunately, there are a variety of ways to lose weight after menopause. Some women take diet drugs or use lap-band surgery to reach their weight loss goals. Remember, everyone’s weight loss journey works differently. If you are unsure of the weight loss methods most suited for you, consider consulting a medical professional, nutritionist, or trainer.

Let’s discover ways to maintain a healthy weight during and after menopause.

Eat Less

If you find yourself snacking frequently, take note of how much you are eating. In many cases, eating less will help you shed pounds at any age. Try filling your plate with only items that meet your calorie goals. Eat filling foods that are high in healthy fats and fiber so you feel less hungry over time and snack less. 

Increase Your Physical Activity

Exercise is essential for women who want to lose weight after menopause. Try to make time for exercise at least 30 minutes a day, a few days each week. Weight training and aerobic exercise can not only help you achieve your ideal body weight, but they also reduce your chances of cardiovascular disease and even boost your mental health.

Something as simple as walking can also help you lose weight. Walking 5,000 to 10,000 steps a day can help you reach your weight loss goals. Experts recommend obese people walk at least 7,500 steps daily to shed those pounds.

If sufficient physical activity is not plausible for you, consider learning how to lose weight after menopause without working out. By modifying other factors such as diet, you can have better control over your body and maintain a healthy weight.

Eat Lower Calorie Foods

Many postmenopausal women can successfully lose weight through substitution. If you consume fast food, processed foods, or highly sugary or salty foods, opt for whole, fresh food items instead. Spending time grocery shopping and cooking not only makes your diet healthier, but also increases your physical activity and promotes weight loss.

You may wonder, how many calories should I lose to eat weight? The amount varies depending on your age, body type, health status, and genetics. There are online weight loss calculators that will give you an idea of how many calories you should eat to reach your fitness goals. However, these calculations are just estimates. To get a better idea of how much you should be eating, consult a doctor or nutritionist.

It’s also advisable to substitute high-calorie, sugary sodas and other drinks with water. In addition to being a low-calorie choice, water also supports weight loss because it suppresses your appetite and increases your metabolism. It also hydrates you which improves your athletic performance.

Avoid Alcohol

Many people consider drinking alcoholic beverages to be a recreational activity. But they may not realize it also adds calories. If you reduce your drinking, you will lose weight and gain various health benefits. If you choose to drink, try low-calorie options like light beer and vodka soda.

Get Support From Friends

It’s hard to lose weight alone. Your friends can provide the support you need to get through tough times. Friends who have similar health goals can hold you accountable so you don’t miss workouts and don’t cheat on your diet.

Alternative Methods To Help Lose Weight After Menopause

As mentioned earlier, there are ways to lose weight that aren’t as natural. For example, several supplements on the market are advertised to aid with healthy weight loss and boost women’s health.

The weight loss drugs Wegovy and Ozempic are often used to keep weight under control. But they are designed for people with type 2 diabetes. People who don’t have this condition and have not received a doctor’s prescription should not take these drugs.

Why The Weight Gain After Menopause?

When women reach perimenopause and menopause, they don’t produce as much estrogen and progesterone.^[1] Estrogen is a hormone vital to the reproductive system. It is also responsible for women developing gender character traits. Progesterone plays a role in menstruation and pregnancy.

When the body stops producing high levels of these hormones, metabolism slows down. Calories aren’t burned as quickly, and the pounds accumulate.

Women also lose muscle mass during this time of their lives. Starting in the menopausal period, some of a woman’s muscle is replaced with fatty deposits that travel to the stomach. Many menopausal women will see their stomach area start to expand.

Sleep And Weight Gain

A lack of sleep^[2] quality may also contribute to weight gain. When you don’t sleep, your body produces more of the hormone ghrelin which makes you feel hungry. It also reduces your ability to focus on your exercise goals.

You also burn calories when you sleep. Sleep can help you burn up to 50 calories an hour. The calorie burn may not be as great as it would be if you were up and working out. But it’s greater than the calorie burn that occurs when you’re sedentary.

Age And Weight Gain

Women generally start to gain weight during perimenopause. Perimenopause^[3] usually begins when a woman is in her early 40s. During this time, some women gain weight and may experience night sweats and irregular periods due to hormonal changes.

After perimenopause, menopause typically takes place between the ages of 50 and 52.^[4] Menopausal symptoms will continue through this stage, but menopause is officially diagnosed once a woman hasn’t had a period for 12 months.

Sometimes menopause starts earlier, and it could affect your weight loss goals. If you are experiencing menopause and wondering how to lose weight after the age of 40, you may be in luck. Younger women may be more physically fit so they can combat weight gain easily.

If you are experiencing menopause and wondering how to lose weight after the age of 50, you may be facing more of a battle. But the good news is, your weight gain will start later in life.

Hypothyroidism And Weight Gain

Women who go through menopause are at an increased risk of developing hypothyroidism,^[5] a condition characterized by an underactive thyroid. This condition makes weight gain even more likely to occur. 
If you are wondering how to lose weight after menopause and hypothyroidism, strategies like eating less and exercising more will help. It’s also recommended to treat hypothyroidism at its root. This condition  is most often treated with a medication called levothyroxine. Discuss treatment options with your doctor for best results.

Is It Harder To Lose Weight After Menopause?

An overwhelming amount of scientific evidence links weight gain and menopause, but it is not inevitable. A 2017 study^[6] shows menopause is not the only cause of weight gain in later years. It is also linked to genetics, diet, exercise, and socioeconomic circumstances.

After the menopausal transition, many women can still lose weight if they are determined to incorporate a regular exercise routine, manage caloric intake with a healthy diet, and get enough sleep.

Conclusion

Weight gain happens after menopause because metabolism slows down due to a lack of estrogen and progesterone production. Reduced muscle mass and natural aging also play a role.

Women can stay fit after menopause by exercising, eating a nutritious diet, and following a healthy lifestyle. These strategies will keep weight gain under control and reduce the risk of health conditions. Good luck maintaining an optimal level of fitness after menopause occurs.