how to lose weight after menopause

As you age, it becomes harder to lose weight. After menopause, a woman may find her weight increasing although she has not changed her lifestyle. The changes in your body during menopause may make it easier to put on the pounds and harder to take them off, but it doesn’t make it impossible.

In fact, to lose weight after menopause, you need to do the same thing as you did before. Healthy eating, exercise and taking your supplements, however, you can’t do these things the same way as you did in the past.

1. Change the Way You Eat

change the way you eat to lose weight after menopause

Most of us know that if you eat more calories than you burn, then you’ll gain weight. What many people don’t realize is that your age can affect the number of calories you can consume without gaining weight.

There are many online calculators available that will tell you exactly how many calories you should consume each day to maintain your weight or lose weight. They base the calorie count on your activity level, weight, and age.

In the past, you may have been able to go on a low-calorie diet and lose weight quickly. After menopause, you should not restrict your calories.

Quick weight loss will only lead to muscle loss and sagging skin. These are things you probably want to avoid.

When you lose weight, you want it to be gradual. Most doctors recommend one to two pounds per week. If you’re trying to lose weight by just cutting calories, a one pound weight loss would mean cutting your daily calorie count by about 500 calories.

By losing one pound a week, you could manage a 54lb weight loss in a year. That’s a significant amount of weight to lose when you consider you could do that without significantly increasing your activity level. Imagine what would happen if you exercised.

2. Exercise Regularly

going for a bike ride is one way to get exercise after menopause

Many women are under the mistaken belief that they need to do hours of high-intensity cardio activities to lose weight and get fit. While cardio will help burn calories, as a post-menopausal woman you also need to do muscle building workouts to stay in shape.

As you grow older, you will begin to lose muscle. Muscles help to give you a toned, strong, healthy appearance. Also, they help you move around. Strong muscles make it easier to power through your cardio workout.

When it comes to cardio, you only need three 30-minute workouts per week. That’s 30 minutes of sustained movement. However, if you really don’t have the time, you can break it up into three 10-minute workouts, three times per week. Cutting down on your cardio will help free up your time so that you can do some weight training.

Instead of focusing on just doing cardio every day, you need to hit the weights a few times per week. But you don’t need to do heavy lifting or even go to a gym. You can use your body to build your muscles.

Bodyweight exercises are great for muscle building. Push-ups, sit-ups, and squats are just a few of the exercises you can try. If you want to increase the intensity of your bodyweight exercises, you can add some resistance bands into the mix.

If you combine your exercise with a change in diet, you may be able to lose as many as two pounds per week. However, don’t rush it by trying to exercise more in the beginning. Take your time to build up your endurance and muscle strength; then you can increase your workouts if you want.

Your workouts will not only help to burn fat and tone your muscles; exercising can help detox your body, through sweat. It can also contribute to your emotional well-being. Some people find exercise relaxing, which is great is you have a stressful life.

3. Take Your Vitamins

vitamins can help with weight loss

After the hormonal changes of menopause, your body is different. So, you’ll want to make sure you’re getting all of the nutrients you need.

That’s why many supplement companies make vitamin formulas specifically for women over 50 (read about our favorites here).

Your body needs the proper level of nutrients to remain healthy. In today’s world, it may be impossible to get all the nutrients you need from food. The time fresh fruits and vegetable spend in transit can rob those foods of many of their nutrients.

The most important things you can do to ensure you meet your body’s nutrient needs is to take a daily vitamin supplement. Make sure to choose a high-quality supplement, not just any brand you pick up in your local supermarket. Before you buy the vitamins, make sure to check their expiration date.

In addition to your vitamins, you may want to try other herbal supplements. If you are on medication or under a doctor’s care, check with them first to ensure there won’t be any complications.

Ready-Made Diet Plans for Menopause

the bistro md healthy eating ratio

In addition to some of the tips that we’ve outlined above, there are also several meal-delivery diet plans that can offer support if you have found it hard to find the right foods to eat.

BistroMD has meal plans specifically designed for women going through menopause, so that can be a great resource – learn more about it here.

Beyond that, I have also heard people having success with programs like Weight Watchers and Nutrisystem as well, so feel free to check them out too. E

ach if those plans have something very different to offer, so if you’re struggling with your weight loss, it’s a good idea to research them thoroughly, so you can make sure they’re the right programs for you.

Either way, you should be able to find something that fits your weight loss needs and lifestyle.


When it comes to getting healthy and losing weight after menopause, it’s important to remember that you don’t need to go to extremes. Take your time and do it right. Eat a healthier diet.

Do cardio three times a week.

Do weight training and get your vitamins.

These are simple steps that will see the pounds melting away in no time. And after you lose the weight you’ll look and feel great.


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