Let’s talk about weight loss in menopause—it’s not a piece of cake! Personally, I’ve had some success recently. But, like many of you, I’ve struggled with menopausal weight gain. With the life lifing and menopause menopausing, I didn't have time for exercise until I saw myself on Mother's Day.
I decided to do an 8 week challenge. It gave me a workout and eating plan. My current routine is the elliptical 30 mins 4 times a week, 2 HIIT workouts and 4 days of strength training. Since perimenopause at 42, weight has been a challenge for me. Not so much the numbers on the scale but then again the numbers on the scale.
So, I took a different approach this time. Yes, I weighed myself but I focused on other numbers. Macros i.e. carbs, protein and fat grams but more importantly using my measuring tape. We all know sometimes the scale don't move (in the direction we want). But the measuring tape will really tell you what you need to know.
In the meantime, let's discuss some common frustrations women face with weight loss in menopause and offer a few solutions that may help you get unstuck, just like they did for me.
5 Common Weight Loss Frustrations in Menopause (And How to Overcome Them!)
Plateaus Are the Worst!
We all know the feeling—you’re doing everything right but the scale won’t budge.
Solution: Switch up your workout. Adding strength training, like I did it can boost muscle growth, which helps burn more calories at rest. Try focusing on different muscle groups or incorporate more high-intensity interval training (HIIT) for a change.
Carb Cravings and Energy Slumps
Cutting carbs feels like cutting off your energy supply, especially when you need a little boost mid-day.
Solution: Opt for complex carbs like sweet potatoes or whole grains. They release energy more slowly, keeping you fuller for longer. There are also great substitutes like low fat yogurt, dark chocolate and peanut butter powder. Not the same as a great ice cream, but it will satisfy your sweet tooth. If you are counting carbs and a coffee drinker, start by using low fat or no sugar creamer with the goal of going all black.
Strength vs. Cardio Confusion
We’ve been told cardio is the key to weight loss, but in menopause, it doesn’t seem to be enough.
Solution: Weight training is essential as we age. Lifting heavier weights (beyond arm weights) helps maintain bone density, increase muscle mass, and improve metabolism. It doesn’t mean you have to ditch cardio, but balance it with strength training for best results.
The Scale Obsession
Seeing no movement on the scale can be frustrating, but it’s important to remember that muscle weighs more than fat.
Solution: Focus on measurements and how your clothes fit. When I started, the number on the scale moved slow, but I was still slimming down. Muscle gain is a huge win in menopause!
Unrealistic Expectations
Many of us expect quick results, but the body doesn’t always cooperate as quickly as we’d like.
Solution: Be patient and celebrate the small wins. Even if the scale isn’t moving, focus on how much stronger and more energized you feel. Every time, I broke a rock, as I call it, I celebrated. The rock is when you break the wall from 157 to 155, then 150, etc. Once you break the wall or rock and keep it for the few days...it is officially broken. Yay!
My Recent Success Story
In my own post-menopausal journey, hitting 149.6 lbs was a small victory, especially with a goal of losing more and building muscle. Sticking to intermittent fasting (I eat between 12 and 8), using my net diary app to track my food and focusing on my macros has worked wonders for me. I also added some Southern flair to my meals to keep things exciting (without going off track). Despite the frustrations, I keep reminding myself that every step counts, and muscle gain is just as important as fat loss.
So, ladies, what’s been working or not working for you? I’d love to hear your success stories and what challenges you're facing. Need support? Check out Akanni Women on Facebook, a group of like minded everyday charms and challenges women in various stages of menopause.
Stay Strong, Stay Confident, Stay You
As a woman, you have the power to redefine what aging confidently means. Shift your focus from challenges to the opportunities that lie ahead.
Menopausal weight gain is not the end—it's a new beginning. Choose strength, resilience, and confidence. The best version of yourself is emerging, vibrant and unapologetically you.
You've Got This! xoxoxo-Valencia
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