Menopause marks a significant hormonal shift in a woman’s life, typically occurring between ages 45 and 55. This transition brings profound changes to the body, particularly affecting metabolism and weight management. Understanding these changes and adopting tailored strategies can help women maintain a healthy weight and overall well-being. We can all relate a little too well to the changes that are going on in our bodies during this time, and often, we’re facing the battle of maintaining our weight while not losing muscle mass or counting every calorie.
We’ve found that what we used to do to keep our waistlines trim, and the pounds down isn’t as successful as it was in years past. Let’s take a look at some of the strategies we’ve found to be successful (and are backed by science, too!).
Metabolism and Weight Gain
After menopause, estrogen levels drop, which slows metabolism and alters fat distribution. Women may notice an increase in abdominal fat, often referred to as visceral fat, which is associated with higher health risks. Additionally, muscle mass declines with age, further reducing metabolic rate and making weight gain more likely. This combination of hormonal changes and decreased calorie-burning capacity contributes to the difficulty many women face when trying to lose weight.
The Android app is coming soon.
The Role of Protein
Protein becomes especially crucial after menopause. It helps preserve muscle mass, which is key to maintaining a healthy metabolism. Including high-quality protein sources—such as lean meats, fish, eggs, dairy, legumes, and plant-based options like tofu and quinoa—in every meal can support muscle repair and growth. Protein also promotes satiety, reducing the likelihood of overeating. If you feel like you can’t get enough protein in your day, check out Orgain Organic Vegan Protein Powder – the peanut butter flavor is especially tasty!
Preventing Weight Gain
To combat post-menopausal weight gain, women should adopt a multi-faceted approach:
- Regular Exercise: Strength training is essential for preserving muscle mass and boosting metabolism. Combine it with aerobic activities like walking, swimming, or cycling for overall fitness.
- Healthy Diet: Focus on nutrient-dense foods, including fruits, vegetables, whole grains, healthy fats, and plenty of water. Limit processed foods and sugary drinks.
- Mindful Eating: Pay attention to portion sizes and avoid emotional or mindless eating.
Losing Weight After Menopause
Losing weight requires a consistent effort but is achievable with the right strategies:
- Caloric Balance: Create a slight calorie deficit by consuming fewer calories than you burn.
- Lifestyle Habits: Prioritize sleep and manage stress, as both can influence hunger hormones and weight.
- Intermittent Fasting: Some women find success with time-restricted eating to control calorie intake.
- Professional Guidance: Consult a healthcare provider or dietitian for personalized advice and to rule out medical issues affecting weight.
Menopause may make weight management more challenging, but it’s not impossible. By embracing a balanced diet rich in protein, staying active, and adopting healthy lifestyle habits, women can navigate this life stage with strength and confidence.
Ready to put Food in its place? Say ‘Hello’ to PLATE!
Prime Women is pleased to announce PLATE –the first weight management program designed exclusively for women approaching or over 50. We’ve been listening, and you’ve told us how hard you’ve found it to lose weight after 50 or even younger when hormones begin to rage. We’ve also heard you tell us that you would like to know other women who are also Prime Women. So we took one of your biggest concerns, staying at a healthy weight, combined it with your desire for community, and came up with a program that we believe is the best on the market for our age group.
The program was developed in collaboration with Dr. Kathryn Waldrep, who is a practicing OB-GYN with 35+ years of experience in treating and counseling women from childbearing age to end of life. She has witnessed firsthand the havoc hormones play on a woman’s weight and her ability to lose weight. After menopause, a woman’s metabolism is likely to go down 10 to 20% each decade. No wonder losing weight after 50 is so difficult! And diets that work well for younger women and men do not work for a postmenopausal woman.
PLATE is an acronym that stands for:
PORTIONS: Weight management begins by getting your portions correct with nutritionally balanced meal plans designed specifically for women near or over 50. We’re especially looking at an emphasis on increasing the amount of protein you intake each day. Why? Because we’ve also found that weightlifting is a key ingredient to successful weight loss/management, and your body needs protein to thrive.
LIFESTYLE: For an eating program to work, it must fit within your lifestyle. PLATE allows for eating out, traveling, family gatherings, and indulging in wine and other adult beverages.
ACCOUNTABILITY: The app will remind you to weigh in and start your fast.
TIMING: When you eat your meals is integral to the program. PLATE follows the latest and most conclusive research on when meals should be eaten.
EXERCISE: Participants are encouraged to do some sort of exercise, such as walking every day and two days a week of strength training. We even offer a 30-day fitness challenge.
Since this eating program was designed specifically for women approaching or over 50, the guidelines include specific needs for our age group that are not a part of many other eating programs, such as additional protein and calcium, reduced calories due to hormone changes, and aging, and dairy alternatives as many women become lactose intolerant as they age. This is not a program that requires you to track calories. If you keep your portion sizes as recommended, you will stay within the correct calorie range, which will help you lose weight slowly while maintaining muscle mass. We provide specific guidelines around what we recommend you eat for optimum health and the proper portion sizes.
There are many ways to lose weight. Some diets show quick results, reducing calories by severely limiting a food group like carbohydrates. However, the weight is likely to come roaring back when you tire of not being able to eat some of your favorite foods. We believe the wiser plan is to go back to eating the way our parents and their parents ate—in moderation. Plate sizes were smaller then, and so were the portions. Weight management was a byproduct of their lifestyles.
Therefore, the two key components of the PLATE program are portion control and timing. If you will embrace those two components from the beginning, healthy food choices will follow.
We hope you will consider joining our PLATE weight management program. Sign up today and get started on the diet portion while we build the perfect group of women for your forum. You will be asked for your age, the amount of weight you want to lose, and your zip or postal code. Also, be sure to check your spam folder if you don’t receive a confirmation after you join, and then add the email plate@primewomen.com to your contact list.
It’s only $39 per month, $89 if you pay the three-month commitment upfront, or $129 for six months (hello savings!).
Together, we can finally “put food in its place!”
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