Menopause Weight Loss Strategies That Do NOT Work

So many women are searching for menopause weight loss strategies that actually work. Because, when we start transitioning through perimenopause into menopause, menopause belly can make a sudden and dramatic appearance. She’s a diva, after all!

Unfortunately, there is a lot of menopause weight loss content out there that simply doesn’t work.

The first way to shifting menopause belly fat is by understanding what not to do. So, let’s look at the worst ways for losing weight during menopause.

Why does weight gain happen during menopause?

Before we look at menopause weight loss strategies, let’s explore why weight gain happens at this time in the first place.

As with so many symptoms of menopause and perimenopause, weight gain is mainly down to your changing hormone levels, though there are other factors we need to consider.

Weight gain can also be down to lifestyle choices, aging, diet and genetics.

Reason 1: a slower metabolism

Generally, muscle mass tends to go down as we age. On the other hand, fat increases.

As we lose muscle mass, the rate our body uses calories slows down, known as your metabolism.

Because of this, it makes it more challenging to maintain a healthy weight. Even if you’re eating as you’ve always eaten and exercising regularly, you can still see weight gain in menopause.

Reason 2: less exercise

As a rule, people become less active as they get older. Unfortunately, when you don’t exercise, you’re encouraging the menopause belly to appear and stay there. She’s the most unwelcome guest, but she’s not budging until you make her leave.

Reason 3: genetics

Of course, genetics also play a role in terms of weight gain in menopause. This one is a tricky one to hack, as if your parents or close relatives carry additional weight on their stomach, it’s likely that you will too.

Other reasons: diet, sleep loss and more

There are other causes of menopause weight gain outside of a slower metabolism, less frequent physical activity and genetics.

Your diet truly matters when it comes to weight. Though this is a well known fact, many avoid it because they think they can’t eat the foods that bring them joy.

The reality is that if you’re living on a diet that isn’t healthy, you are more than likely to put weight on, especially during perimenopause and menopause.

On top of this, sleep deprivation can lead to weight gain. Unfortunately, sleep disruption and insomnia are some of the most common menopause and perimenopause symptoms.

When you’re tired, you are far more likely to snack more, eating and drinking products that are higher in calories.

What is menopause belly?

The shift in hormone levels can cause weight to gather around your hips, thighs and stomach, resulting in what’s commonly known as menopause belly.

Your stomach is where you’ll see the most evidence of weight gain. It can be frustrating for many women, especially those who have never had to handle weight gain before.

It’s important to know that menopause belly is not the same as menopause and perimenopause bloating.

If you’re bloated, the size and shape of your stomach will change throughout the day due to either water or gas retention. Menopause belly on the other hand, doesn’t shift throughout the day.

Why is losing weight during menopause so difficult?

Losing weight during menopause is challenging because you’re working against what’s going on inside your body. You’re essentially working to counter-act with what your hormones are doing for you, as you can’t adjust your hormonal levels yourself.

This means that you have to do double the amount you’d usually do when trying to get rid of menopause belly fat.

Health risks of menopause belly fat

So, how risky is this menopause belly fat? And what are those risks?

Having extra weight – specifically around your mid-section – does come with warning signs. They can cause a variety of health issues, including:

• Type 2 diabetes
• Heart and blood vessel disease
• Breathing difficulties
• Increased menopausal symptoms and at a harsher severity

Menopause weight loss strategies that don’t work

Now that we’ve brushed up on our menopause weight loss basics, let’s talk about the strategies that don’t work.

1. Skipping meals

Do not skip meals. At all. Like, ever.

Let’s look at what happens when you skip a meal.

Not only is your tummy rumbling, your blood sugar levels go down. This reacts in your brain by affecting your ability to focus (an already difficult menopause symptom).

Your brain needs that glucose to run on full-fire. So, your ability to think is hindered when you skip meals.

Next, because your blood sugar is low, you start to feel irritable. Your brain feels foggy so you’re confused and really tired.

Now, your brain triggers a release of cortisol, which is responsible for stress levels. You’re hangry and wound up.

In terms of menopause weight loss, skipping meals slows down an already slowing down metabolism. The result? Weight gain and it’s now far more challenging to shift the menopause belly.

2. Calorie counting

Not what you expected? Alas: calorie counting can be detrimental to losing weight during menopause.

In the short term, counting calories might help with weight loss. The reality, though, is that it usually causes frustration and – ultimately – failure in the long run.

Calorie counting is tricky to do precisely. Sure, some foods and restaurants list their calories, but they might not always be accurate. On top of this, some foods don’t even come with listed calories.

There are apps that can help with this, but calorie counting can become extremely tedious and time consuming. You may have the motivation to be patient with it at the start, but as time goes on you’ll struggle to stay motivated enough to dedicate your time to counting calories when you’re hungry.

Plus, when you’re constantly counting calories, you get sucked into an unhealthy routine of counting and weighing on repeat. This creates a toxic relationship with food, making it even more challenging to shift the menopause belly.

One last reason why calorie counting is not the way forward is because the number of calories don’t indicate the nutritional value of a food. They also don’t show you how filling a food will be, so while they may be low in calories, you might need a lot of them to feel full.

Calorie counting is not good for losing weight during menopause. Full stop.

3. Eliminating whole food groups

We’ve all heard the “no carbs before Marbs” rule. But it sucks.

While getting rid of different food categories might work temporarily, they’re just not sustainable.

Studies that have zoomed in on these types of diets, such as low-carb and low-fat diets, show that after about a year, these diets tend to cause the same amount of weight loss and aren’t continued.

If we ban the foods that we love – whether that’s chocolate, mashed potato or cheese – it causes us to want them more. It’s the whole “now you’ve said I can’t have it, it makes me want it even more,” psychology, and unfortunately, it’s absolutely accurate. This can lead to a lot of people giving in, feeling awful about it, and then binge eating.

So, if you’re trying to lose the menopause belly fat, don’t cut out entire food groups and categories. It’s not sustainable, it feels awful and the physical amount of weight loss doesn’t justify the difficulty. Trust me.

4. Taking over the counter weight loss pills

There’s not a huge heap of evidence that shows significant success when taking weight loss pills. The evidence that does exist shows only minimal weight loss when taking these over-the-counter weight loss pills.

Realistically, it may not be suitable for you. And with the impact being so minimal, you will need to practice other menopause weight loss strategies to see any real success.

It’s best to stay safe and stay away from over the counter weight loss pills.

Losing weight during menopause done the right way

Now that we’ve looked at the four biggest no-no’s when it comes to losing weight during menopause, it’s time to explore the right way to shed the meno belly for good. Let’s explore the two core elements of weight loss: diet and exercise.

Nutrient-dense over low-calorie: Best foods for menopause belly

When choosing between low calorie and nutrient-dense foods, always opt for the latter.

The best foods for menopause belly fat reduction include:

• Cauliflower
• Broccoli
• Carrots
• Asparagus
• Kale
• Avocado
• Bell peppers
• Greek yoghurt
• Salmon
• Nuts (almonds in particular)
• Apples
• Tomatoes
• Courgette
• Whole-wheat bread and pasta
• Oats
• Brown rice

Best exercise for menopause belly

Physical activity is crucial for weight loss, whether that’s during the pre-menopause stage, perimenopause or menopause and after.

With menopause leading to a loss of muscle mass and, in turn, hindering your metabolism and strength, exercise can help to counteract this.

So, what’s the best exercise for menopause belly and why?

The good news is that there are a range of different exercises that will help with menopause weight loss.

The most effective method for losing weight during menopause using exercise is by combing a few of the following…

Cardiovascular exercises

Cardiovascular exercises are great during menopause because they aid with your heart’s health.

When you do cardiovascular exercise, the way your heart pumps blood around your body will become more efficient. Plus, your lungs and blood vessels will benefit too. Cardiovascular exercises are great if you’re struggling with fatigue in menopause.

Everyone needs to do cardiovascular exercise, but women who are at risk of heart disease (which is more common during and after the menopause) should make this form of exercise a priority.

Examples of cardiovascular exercise are:

• Dancing (which is also fantastic for mood boosting!)
• Cycling
• Running
• High-intensity interval training (HIIT)

Strength exercises

A decline in oestrogen levels can lead to an increased risk of osteoporosis. Osteoporosis can cause problems with your bones, which can result in a higher risk of fractures and pain.

Strength exercises can significantly reduce this risk and help with menopause weight loss.

Strength exercises are a must when you’re losing weight during menopause because they work wonders on your metabolism. As a result, not only are you shifting the menopause belly but you’re also lowering your risk of heart disease and diabetes.

Not to mention, studies have also proven that strength exercises have helped with menopause anxiety and low mood.

Strength exercises include things like:

• Body weight exercises (squats, sit-ups, push ups)
• Lifting exercises
• Yoga and pilates

Balance and mobility exercises

When you start to lose muscle mass, you may start to feel a bit off-balance. This is considered normal when you are in perimenopause and menopause. However, it can increase your chances of falling.

While balance and mobility exercises don’t lead to significant weight loss, they are effective for stress reduction and for reducing the severity of your other menopause symptoms.

Balance and mobility exercises include things like:

• Yoga and pilates
• Tai chi

Shed the menopause belly for good with Menopause Midsection Makeover

One of the main reasons why the menopause weight loss strategies you have read about today don’t work is because they are so generalised.

That’s why my Menopause Midsection Makeover programme actively works.

This menopause weight loss programme is created for you rather than people like you by studying 36 of your blood markers, your body measurements and any conditions you have. Plus, with Menopause Midsection Makeover, you’re not expected to give up any of your favourite foods to lose weight.

You’re given a fully custom, 100% based on your blood results, nutritional roadmap that shows you how to lose your menopause belly and keep it off.

Plus, we’ll work through your menopause weight loss plan together with your 1:1 sessions.

This personalised diet plan in menopause has helped over one million people around the globe lose weight, with some shifting up to 4 stone from the start to the end of the programme.

Click the button below to learn more about the Menopause Midsection Makeover:

Menopause weight loss strategies that don’t work – in a nutshell

Weight gain in menopause is not inevitable. While you are more susceptible to gaining a few pounds in perimenopause and menopause, you don’t have to just put up with it.

However, there are so many damaging weight loss strategies out there that can cause far more harm than good.

From cutting out entire food groups to skipping meals, calorie-counting and taking weight loss pills, there are much healthier and more successful ways to get rid of the menopause belly.

If you’re serious about losing weight during menopause, take a look at my Menopause Midsection Makeover programme.

Because menopause weight loss works when the strategy is formulated for you, rather than people like you.