You’ve all heard or experienced hands-on of the weight gain that happens once a woman stops menstruating. It’s not a myth and it doesn’t happen “just because”. The hormonal changes that take place, specifically the drop in Estrogen levels, are the leading cause of this weight gain. Good news is there are lots of steps that you can take to prevent this weight gain from happening and/or reverse it.
Here is what works best
- Create a steady calorie deficit; prioritize protein. In peri/postmenopausal women, diet-first approaches produce the largest losses, and adding exercise enhances fat loss and body composition. Aim ~1.2 g protein/kg/day to protect lean mass.
- Train regularly: both cardio and strength. Target ≥150 min/week moderate aerobic activity + 2 days/week resistance training to curb fat gain and preserve muscle; resistance training benefits body composition in postmenopausal women.
- Choose a sustainable eating pattern: In postmenopausal, energy-restricted Mediterranean-style diets improve weight and metabolic health. Intermittent fasting/time-restricted eating can work for some, but isn’t consistently superior to standard calorie restriction long-term.
- Sleep 7–9 hours and manage stress. Poor sleep and vasomotor symptoms (hot flashes, night sweats) are tied to weight gain and weight regain after weight loss while improving sleep supports appetite control and maintenance.
- Use intensive, multicomponent behavioral support. Programs with coaching, self-monitoring, problem-solving, and relapse-prevention (typically ≥12–26 sessions) improve weight and cardiometabolic risk in adults with obesity.
- Address menopausal symptoms to enable the plan. Menopausal hormone therapy (MHT) can improve sleep and hot flashes so lifestyle changes are easier. Some data suggest modestly favorable fat distribution effects. Talk to your physician about your options.
Practical targets (Individual needs will vary)
- Protein: ~1.2 g/kg/day spread across meals (e.g., ≥25–30 g/meal).
- Activity: ≥150 min/week moderate cardio (or 75 min vigorous) plus 2+ full-body strength sessions; include some higher-intensity intervals as tolerated.
- Progress: Aim for 5–10% weight loss initially which improves metabolic risk.
How we can help
At Omniscient Wellness, we can help you stay healthy by providing personalized services that work for you, targeting your health and nutrition goals, whether that includes our spa, salon or cafe services. From meal planning your meals, to taking care of your skin and hair, we’ve got you covered.