Losing weight after menopause can be challenging due to hormonal changes that often lead to a slower metabolism. However, with some key diet and lifestyle adjustments, it is certainly possible for women to safely lose 15 pounds or more during this stage of life.
Why is it harder to lose weight after menopause?
There are a few reasons why women tend to gain weight around menopause:
- Lower estrogen levels – This hormone helps regulate metabolic function and without it, the body is prone to storing more fat.
- Slower metabolism – Loss of muscle mass and aging in general slows down the metabolism.
- Higher cortisol levels – Increased stress can elevate this fat-storing hormone.
- Lifestyle changes – Tendency to become more sedentary and less active as we age.
How to adjust your diet to boost weight loss
Focus on nutrient-dense foods
While you’ll need to create a calorie deficit to lose weight, it’s important not to cut calories too drastically or you may lose muscle mass which further slows metabolism. Instead, focus on eating nutrient-dense whole foods which provide more nutrition for fewer calories.
Emphasize:
- Fruits and vegetables
- Lean proteins like fish, chicken, turkey, eggs and low-fat dairy
- Whole grains like oats, brown rice, quinoa and barley
- Healthy fats from nuts, seeds, avocado and olive oil
Watch portion sizes
With a slower metabolism, you’ll need to be more mindful about not overeating. Pay attention to portion sizes and aim to fill half your plate with non-starchy vegetables at each meal.
Limit added sugars
Foods with added sugars like sweets, sodas, juices and desserts can pack a lot of empty calories and lead to weight gain. Limit these and instead satisfy sweet cravings with fresh fruit.
Stay hydrated
Drinking adequate water supports metabolism and weight loss. Aim for at least eight 8-ounce glasses per day.
How to adjust your exercise routine for weight loss after menopause
Do strength training 2-3 times per week
Lifting weights and other strength exercises build muscle mass which directly counteracts age-related muscle loss and boosts metabolism. Try to incorporate moves that target all major muscle groups.
Get in more steps
Aim for at least 7,000-10,000 steps per day through activities like brisk walking. This burns calories and keeps you active.
Try high intensity interval training (HIIT)
HIIT workouts alternate short bursts of high intensity with recovery periods. This maximizes calorie burn in minimal time.
Focus on full body workouts
Routines that target both upper and lower body will stoke metabolism more than ones that isolate muscle groups. Compound lifts like squats, deadlifts and push-ups are great choices.
Add in yoga or pilates
These practices build core strength and balance which help counteract muscle loss from aging. They also reduce stress hormones.
Lifestyle changes for better weight loss over 50
Improve sleep quality
Aim for 7-9 hours per night. Poor sleep disrupts hormone regulation which can promote weight gain.
Manage stress
Chronic stress elevates cortisol levels which drive fat storage around the midsection. Try meditation, yoga or deep breathing.
Quit smoking
Smoking increases risk for postmenopausal weight gain. Kicking the habit supports healthy aging and weight regulation.
consume an anti-inflammatory diet
Chronic inflammation is linked to slowed metabolism and weight gain over 50. An anti-inflammatory diet full of produce, lean protein, whole grains and healthy fats can help turn that around.
Sample meal plan for losing 15 pounds after menopause
Here is a sample 1,500 calorie meal plan designed for safe, sustainable weight loss for postmenopausal women:
Monday
| Breakfast: | 1 cup oatmeal cooked with 1 cup nonfat milk and 1 Tbsp ground flaxseed. 1⁄2 grapefruit. |
| Lunch: | Tuna salad sandwich on 2 slices whole wheat bread with lettuce, tomato and 1 tsp mayo. 1 cup vegetable soup. |
| Dinner: | 3 oz baked salmon, 1⁄2 cup brown rice, 1 cup roasted Brussels sprouts. |
| Snack: | 1 medium apple with 1 Tbsp peanut butter. |
Tuesday
| Breakfast: | 2 scrambled eggs with 1⁄2 cup sautéed peppers and onions. 1 slice 100% whole wheat toast with 1 tsp natural peanut butter. |
| Lunch: | Turkey burger on a whole wheat bun with lettuce, tomato and mustard. Side salad with 2 Tbsp balsamic vinaigrette. |
| Dinner: | 3 oz grilled chicken breast, 1⁄2 cup quinoa, 1 cup steamed green beans. |
| Snack: | 1 cup nonfat plain Greek yogurt with 1⁄2 cup mixed berries and 2 Tbsp chopped walnuts. |
Wednesday
| Breakfast: | 1 cup nonfat milk mixed with 1 scoop unflavored whey protein powder and 1⁄4 cup old-fashioned oats. 1⁄2 cup blueberries. |
| Lunch: | Spinach salad with 4 oz grilled chicken breast, chopped veggies, 1 Tbsp olive oil and balsamic vinegar dressing. |
| Dinner: | 4 oz broiled cod, 1 baked sweet potato (1⁄2 medium) topped with 1 Tbsp chopped pecans, 1 cup steamed zucchini. |
| Snack: | 1 medium orange. |
Thursday
| Breakfast: | 2 scrambled egg whites with 2 slices nitrite-free turkey bacon and 1 slice 100% whole wheat toast. |
| Lunch: | Vegetable lentil soup (1 cup). Side salad with 2 Tbsp balsamic vinaigrette. |
| Dinner: | 4 oz grilled salmon with lemon juice, 1⁄2 cup wild rice, 1⁄2 cup roasted Brussels sprouts. |
| Snack: | 1 oz low-fat string cheese. 10 unsalted whole grain crackers. |
Friday
| Breakfast: | 1 cup nonfat plain Greek yogurt with 1⁄4 cup unsweetened granola and 1⁄2 cup mixed berries. |
| Lunch: | Spinach salad with 1⁄4 cup chickpeas, chopped veggies, 2 Tbsp feta cheese and 2 Tbsp balsamic dressing. |
| Dinner: | 3 oz grilled chicken breast, 1⁄2 cup couscous, 1 cup steamed broccoli. |
| Snack: | 1 medium pear with 1 oz pecans. |
Saturday
| Breakfast: | 2 poached eggs on a slice of 100% whole wheat toast. 1⁄2 grapefruit. |
| Lunch: | Open-faced tuna melt: 1 can water-packed tuna mixed with 1 tsp olive oil mayo on 1 slice 100% whole wheat bread. Top with 1 slice reduced-fat cheddar cheese and tomatoes. Broil until cheese melts. |
| Dinner: | 3 oz grilled flank steak, 1⁄2 cup sautéed kale with garlic, 5 small roasted new potatoes. |
| Snack: | 1 cup nonfat plain Greek yogurt mixed with 1 Tbsp honey and 1⁄4 cup blueberries. |
Sunday
| Breakfast: | 1 cup nonfat milk mixed with 1 scoop unflavored whey protein powder, 1 Tbsp ground flaxseed, and 1⁄4 cup old-fashioned oats. 1⁄2 grapefruit. |
| Lunch: | 1 whole wheat pita stuffed with 3 oz grilled chicken, lettuce, tomato, 1 Tbsp hummus and 1 tsp olive oil mayo. Side of raw veggies. |
| Dinner: | 3 oz broiled salmon, 1⁄2 cup quinoa, 1 cup steamed spinach. |
| Snack: | 1 medium apple sliced with 1 Tbsp natural peanut butter for dipping. |
Conclusion
With some adjustments to your diet, exercise and lifestyle habits, losing 15 pounds after menopause is certainly achievable. The key is following an eating pattern full of nutrient-dense foods that creates a calorie deficit, while also incorporating metabolism-boosting strength training, cardio and stress relief into your routine. With patience and consistency, you can successfully manage your weight during this transitional life stage.