10/27/2025
✨ Menopause Monday--post #4! What causes menopause weight gain and how do we stop it? The decrease in estrogen and progesterone, along with aging, triggers metabolic changes in the body. As we discussed in the previous post, muscle mass decreases with low estrogen. Less muscle=less calories being burned. Your basal metabolism may burn 250-300 fewer calories per day than before! The muscle tone lost from reduced hormone production is often replaced by fatty tissue deposits. Care to take a guess where the fatty tissue goes? You guessed it, the midsection. That's why it's referred to as the "meno belly". Post-menopausal women gain on average about 1.5 pounds per year - some even more.
🍎 What's the best diet to combat menopausal weight gain? Sources show that the Mediterranean diet is best, due to its anti-inflammatory foods and limited sugar, sodium, processed carbohydrates, trans and saturated fats, and processed foods. Whole foods, rich in nutrients, fiber, and antioxidants will help optimize your health and maintain a healthy weight.
🏋 What's the best exercise for menopausal women? The best exercise is the one that you will do, but strength training needs to be at the core of your fitness plan. 150 minutes per week of moderate-intensity exercise is recommended with at least 2 days of that being muscle strengthening exercise. Our recommendation would be cardio 2-3 days per week (like Zumba, walking, or riding a bike) and a minimum of 2 days of weightlifting or using strength training equipment (like the kind we have at AHFW). We also suggest throwing in a Yoga or Tai Chi session to calm the mind while you're at it. 😉
You can't exercise your way out of a bad diet, and you can't eat your way out of no exercise. You must have a combination of both, especially when you enter the menopausal stage in your life. At Abundant Health, we can't promise you a smoking hot body, but we can help you navigate this transitional period in life with a diet and exercise plan designed just for you. ❤️
