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7 Fat-Burning Habits That Work During Perimenopause

These habits will help you burn fat in your forties.

Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ashley DiGiacomo Schwartz the busy mom method
Coach Reveals the Only 8 Things You Need to Know to Blast Belly Fat
Copyright the.busy.mom.method/Instagram
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Nutrition & Diet

Perimenopause can be a frustrating time for anyone trying to lose weight, especially if you are still relying on the habits that worked for you in your thirties. However, it is still possible to burn fat and slim down, if you make some simple changes to your routine. Ashley DiGiacomo Schwartz is a fitness and nutrition coach who transformed her body during perimenopause and helps other women do the same. “Perimenopause can be hard, but you can be making it exponentially harder if you have bad habits that exacerbate the symptoms and speed up the process,” she writes in a recent post. “10 habits you need to boost your metabolism in perimenopause.”

Amp Up Your Protein Intake

food high in protein,protein sources​Why Protein Becomes More Important After 40Shutterstock

The first habit is starting your day with 30 to 50 grams of protein. “Protein helps stabilize blood sugar, support muscle growth, and reduces cravings which is a must in perimenopause,” she says.

Eat Breakfast

Poached,Egg,Toast,breakfastShutterstock

Ashley doesn’t recommend skipping breakfast or intermittent fasting. “Eat Breakfast or consume something with protein within 30 min of waking up,” she says. “No more coffee on an empty stomach or fasting. We need to bring our cortisol down in the morning to increase our fat burning potential. Cortisol is highest first thing in the morning.”

Lift Weights

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark background​Strength TrainShutterstock

Next, she suggests prioritizing strength training. “30 min 3-4 times a week is ideal and helps maintain muscle, metabolism, and bone density,” she says.

Eat Fruits and Veggies with Every Meal

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,​Putting It All Together: Your After-40 Eating StrategyShutterstock

Also, make sure to pack in the product. “Eat a veggie or fruit at every meal. Aim for 25-30g of fiber daily to support gut health, estrogen detox, and blood sugar balance,” she says.

Hydrate First Thing

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of water​HydrationShutterstock

Wake up and drink water. “Hydrate first thing in the morning before coffee,” she suggests. “You can add a pinch of sea salt to 8 oz of water first thing in the morning for better hydration and energy.”

Take Magnesium Glycinate Before Bed

Serene woman sleeping at night in the bedroom​She Gets Rest and Takes Time for Self-CareShutterstock

She’s also an advocate of taking magnesium glycinate before bed. “Magnesium supports deep sleep, muscle relaxation, blood sugar control and stress resilience—essential in perimenopause,” she says.

Get Some Sun

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.​5. Use Progressive Muscle Relaxation TechniquesShutterstock

Her last tip? Get outside for some Vitamin D. “Try to get 10 Minutes of morning sun outside (or sunlamp) Natural light regulates cortisol and melatonin, improving mood, energy, and sleep,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

Burn Fat Faster in Perimenopause by Doing These 7 Things

Ashley DiGiacomo Schwartz the busy mom method
Coach Reveals the Only 8 Things You Need to Know to Blast Belly Fat
Copyright the.busy.mom.method/Instagram
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Perimenopause can be a frustrating time for anyone trying to lose weight, especially if you are still relying on the habits that worked for you in your thirties. However, it is still possible to burn fat and slim down, if you make some simple changes to your routine. Ashley DiGiacomo Schwartz is a fitness and nutrition coach who transformed her body during perimenopause and helps other women do the same. “Perimenopause can be hard, but you can be making it exponentially harder if you have bad habits that exacerbate the symptoms and speed up the process,” she writes in a recent post. “10 habits you need to boost your metabolism in perimenopause.”

Amp Up Your Protein Intake

food high in protein,protein sources​Why Protein Becomes More Important After 40Shutterstock

The first habit is starting your day with 30 to 50 grams of protein. “Protein helps stabilize blood sugar, support muscle growth, and reduces cravings which is a must in perimenopause,” she says.

Eat Breakfast

Poached,Egg,Toast,breakfastShutterstock

Ashley doesn’t recommend skipping breakfast or intermittent fasting. “Eat Breakfast or consume something with protein within 30 min of waking up,” she says. “No more coffee on an empty stomach or fasting. We need to bring our cortisol down in the morning to increase our fat burning potential. Cortisol is highest first thing in the morning.”

Lift Weights

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark background​Strength TrainShutterstock

Next, she suggests prioritizing strength training. “30 min 3-4 times a week is ideal and helps maintain muscle, metabolism, and bone density,” she says.

Eat Fruits and Veggies with Every Meal

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,​Putting It All Together: Your After-40 Eating StrategyShutterstock

Also, make sure to pack in the product. “Eat a veggie or fruit at every meal. Aim for 25-30g of fiber daily to support gut health, estrogen detox, and blood sugar balance,” she says.

Hydrate First Thing

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of water​HydrationShutterstock

Wake up and drink water. “Hydrate first thing in the morning before coffee,” she suggests. “You can add a pinch of sea salt to 8 oz of water first thing in the morning for better hydration and energy.”

Take Magnesium Glycinate Before Bed

Serene woman sleeping at night in the bedroom​She Gets Rest and Takes Time for Self-CareShutterstock

She’s also an advocate of taking magnesium glycinate before bed. “Magnesium supports deep sleep, muscle relaxation, blood sugar control and stress resilience—essential in perimenopause,” she says.

Get Some Sun

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.​5. Use Progressive Muscle Relaxation TechniquesShutterstock

Her last tip? Get outside for some Vitamin D. “Try to get 10 Minutes of morning sun outside (or sunlamp) Natural light regulates cortisol and melatonin, improving mood, energy, and sleep,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Perimenopause Tricks for Weight Loss

Holly McEwan holly.mcewan.wellness
Copyright holly.mcewan.wellness/Instagram
Leah Groth
By Leah GrothMar 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you in perimenopause and struggling to lose weight, even though you are eating more protein and walking a lot? There are a few tricks nobody is telling you about, says an expert. Holly McEwan is a Perimenopause & Hormone Coach who is “taking the guesswork out of perimenopause symptoms, hormone changes, supplements & HRT,” she writes in her social media bio. “You’ve probably heard it a million times,” she writes. “Eat more protein and walk every day—that’s the secret to weight loss in your 40s!” However, “while protein and walking (aka steady state cardio) ARE essential, they’re only part of the picture.” Here is everything you need to know that people aren’t telling you.

As You Age, So Should Your Approach to Weight Loss

According to McEwan, “what no one is telling you is that as your hormones change… your metabolism, muscle mass, body fat, and appetite also change,” she writes. “So here’s the missing piece that you need to know: timing of eating matters (and the timing of your protein), and just walking isn’t enough.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Start Your Day with Protein

The first thing you should do is start your day with protein, 30 to 40 grams. “It stabilizes blood sugar, curbs cravings later in the day, and keeps energy and blood sugar steady,” she says.

Strength Train Twice a Week

Next, strength train at least 2x a week. “Walking is great, but muscle is your metabolism’s best friend. Lean muscle will raise your metabolism, help manage blood sugars, and keep your bones strong,” she says.

Eat Before and After Workouts

Her next tip is to fuel before & after workouts. “A small protein snack before, and a balanced, high-protein meal after will help lower cortisol levels, build lean, toned muscle, and help minimize that hormone-related fatigue,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Don’t Undereat

Finally, don’t undereat! “Too few calories increase stress hormones (hello, belly fat) and slow metabolism over time. Aim for just a small calorie deficit each day,” she says.

As You Age, Your Old “Weight Loss Tricks” Won’t Work

“Feeling like your old weight-loss tricks don’t work anymore? You’re not crazy, and you’re not alone. Your body is different now—but that doesn’t mean you can’t feel strong, energized, and in control again,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

4 Daily Habits That Help Women Over 50 Burn Fat Twice as Fast

Petra Genco
Copyright Petra Genco/YouTube
Christopher Roback
By Christopher RobackMay 07, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Let's face it - weight loss during menopause can feel like an uphill battle. But fitness expertPetra Genco, with over 700k subscribers, is on a mission to help women in their 40s, 50s, 60s+ get back into shape. Petra proves it's never too late to transform your body, even when hormonal changes seem to be working against you. Read on to discover her four powerful strategies that can help you burn fat twice as fast as usual - no crash diets required.

Exercise Smarter, Not Harder

Many women believe endless cardio is the answer to weight loss, but Petra has a different perspective. "Doing too much cardio, especially the kind that pushes your body to the edge of exhaustion, causes chronic inflammation," Petra explains in her post. When you overtrain without proper recovery, cortisol levels spike - the stress hormone directly linked to belly fat storage. Instead of hours on the treadmill, Petra recommends resistance training to build muscle, which becomes your fat-burning powerhouse. The more muscle you have, the more calories your body burns at rest.

Resistance Training: Your Fat-Burning Secret

Swap those endless cardio sessions for weight training and you'll be shocked at the difference. "Lifting weights or doing bodyweight exercises helps you build muscle and boost your metabolism," says Petra. Unlike cardio, where calorie burning stops when you step off the treadmill, resistance training keeps your metabolism elevated for hours afterward. This means you're still burning calories long after your workout ends. The best part? You don't need to exercise daily - just 4-5 strength training sessions per week can deliver better results than daily cardio.

Recovery Is When the Magic Happens

Contrary to what you might think, working out every day isn't the fast track to results. "Your body doesn't burn fat and build muscle when you're exercising. It happens after, when you're recovering," Petra points out. Without adequate recovery time, you'll slow your progress, feel constantly exhausted, and potentially lose muscle instead of fat. For maximum fat loss in minimum time, focus on three key recovery areas: protein intake, quality sleep, and stress management.

Prioritize Protein for Muscle Recovery

If you're not eating enough protein, your body will struggle to build muscle - meaning you'll burn fewer calories overall. "A good rule of thumb is to eat around one gram of protein per ideal pound of body weight," Petra advises. She personally aims for at least 100 grams of protein daily. Maintaining high protein intake is particularly crucial during intense fat loss periods, as it helps preserve muscle mass. Include protein-rich foods like eggs, chicken, fish, tofu, or lean beef with each meal.

Sleep Your Way to Faster Fat Loss

Sleep isn't just about energy levels - it directly impacts your body's ability to burn fat. "Studies show that people who don't get enough sleep burn less fat and more muscle, which is the opposite of what we want," says Petra. Poor sleep quality can sabotage even the best diet and exercise plan. Aim for 7-8 hours of quality sleep each night to support your body's fat-burning processes. Create a relaxing bedtime routine and stick to consistent sleep and wake times to optimize your results.

Manage Stress to Reduce Belly Fat

Chronic stress is a major obstacle to fat loss, especially around the midsection. "High stress increases cortisol, which is the hormone that makes it much harder to burn fat, especially around the belly," Petra explains. Simple stress management activities like reading, walking, or spending time with loved ones can significantly impact your fat-burning efficiency. Consider incorporating meditation, deep breathing exercises, or gentle yoga into your routine to keep cortisol levels in check.

Track Your Calories (Temporarily)

While Petra generally discourages obsessive calorie counting, she recommends short-term tracking to ensure you're in the right calorie deficit. "Your maintenance calories can be estimated by taking your body weight in pounds and multiplying it by 14," she shares. From there, create a moderate deficit of about 400 calories per day - enough to see fast progress without feeling deprived. For example, if you weigh 150 pounds, your maintenance calories would be around 2,100, making your fat-loss target approximately 1,700 calories daily.

Keep Your Meals Simple and Consistent

Tracking every calorie can become tedious, so Petra offers a practical solution. "Eat the same or very similar meals every day," she suggests. This approach might not be Instagram-worthy, but it makes staying on track significantly easier. Structure your day around three protein-rich meals, each containing at least 30 grams of protein plus vegetables or salad. This simple framework removes decision fatigue and helps you maintain your calorie deficit without constant calculations.

Incorporate Hydrating Foods

Strategic food choices can help manage hunger while keeping calories low. "Cucumber and watermelon are two of my personal favorites to add to my choice of protein at mealtimes," Petra shares. These water-rich foods are not only hydrating but also filling and low in calories - allowing you to eat satisfying portions without exceeding your daily calorie target. Other hydrating options include celery, lettuce, zucchini, strawberries, and bell peppers.

Drink More Water

Proper hydration is a simple yet powerful strategy for fat loss. "When you drink, your stomach actually fills up, so if you're constantly hydrating, you will have less room in your belly for food," Petra explains. Aim for 2-3 liters of water daily, and consider adding lemon or lime slices for flavor if plain water doesn't appeal to you. Besides helping control appetite, adequate hydration improves your metabolism, supports workout recovery, and enhances overall health.

Walk Your Way to Faster Results

You don't need to exercise intensely every day, but staying active is crucial. "Walking 10,000 steps a day can burn around 300 to 500 extra calories, depending on your weight and speed," says Petra. For accelerated fat loss, aim for 10,000 steps daily - which can be spread throughout the day. Combined with your 400-calorie dietary deficit, this creates an 800-calorie daily deficit or approximately 5,600 calories per week. At this rate, significant fat loss becomes inevitable.

The Perfect Fat-Burning Combination

When you implement all four strategies - smart exercise, proper recovery, calorie management, and consistent activity - results happen faster than you'd imagine. "If you do this, it's impossible not to lose weight," Petra guarantees. The beauty of this approach is its synergy - each component enhances the others. Resistance training builds metabolism-boosting muscle, recovery ensures that muscle growth continues, calorie management creates the necessary deficit, and daily activity amplifies everything. Together, these strategies create a powerful fat-burning environment in your body. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

19 Ways to Lose Stubborn Menopausal Weight

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Kathleen Jordan, md, ncmp
By Kathleen Jordan, md, ncmpApr 29, 2024
Kathleen Jordan, md, ncmp
• Chief Medical Officer at Midi Health (2021-present) • Chief Medical Officer at Tia (national, integrated women's ...
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Weight is a common challenge for women going through the menopause transition. Many of the hormone changes you experience as part of menopause are actually significant contributors to weight struggles. Hormone replacement therapy, if it’s the right course of treatment for you, has the potential to set you up for success by improving symptoms that make it easier to gain weight and harder to lose it. Remember: Any approach to sustained weight loss should be multifaceted, encompassing various elements that contribute to your overall well-being. So, while diet and exercise are important, so are addressing hormones, reducing stress, and prioritizing sleep.

Dietary Changes for Weight Loss During Menopause

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

To effectively manage your weight during menopause, you’ll need a diet that serves your body’s new normal. By making informed dietary decisions, you can look and feel your best. Before starting any new diet, always check with your doctor.

Nutritional Needs for Menopausal Women

Middle age caucasian sporty woman eating salad at home.Shutterstock

Focusing on nutrition becomes crucial during menopause to align with your body's changing energy needs, especially on a weight loss journey. “If you’re losing weight, you’re losing muscle mass,” says Dr. Jordan. “As you eat less, what you eat matters even more because you still need to feed your entire body—from your bones to your skin—with healthy nutrients.”

Focus on Nutrient Dense Foods

Board with whole and cut avocados on turquoise table, closeupShutterstock

Focus on nutrient-dense foods that offer the most bang for their buck, and avoid empty calories from processed snacks and added sugars. If you haven’t already, learn about macronutrients and their role in nutrition, because while most of us turn to calorie counting as the go-to method for tracking intake, focusing on your macros is often more effective. Carbohydrates from whole grains, proteins from lean sources, and healthy fats from foods like avocados and nuts can help you sustain your energy levels and maintain muscle mass.

Get Enough Vitamin D and Calcium

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.Shutterstock

A diet rich in vitamin D and calcium is also important during this time to help preserve bone health. Osteoporosis is common among postmenopausal women and can lead to fractures and breaks, if not addressed.

Consume These Foods

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

A plant-centric diet rich in fruits, vegetables, and whole grains provides vital nutrients and fiber. These foods help support digestive health, regulate blood sugar levels, and contribute to a feeling of fullness, making them valuable tools for maintaining a healthy weight. Lean proteins, such as poultry, fish, tofu, and legumes, are excellent choices to preserve muscle mass and stabilize your iron levels.

Avoid These Foods‍

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates food.Shutterstock

Processed foods and added sugars, on the other hand, can contribute to weight gain. That doesn’t have to mean constantly depriving yourself (sometimes, a scoop of ice cream can be exactly what you need after a hot flash). Just be conscious about the meals you choose and stock up on healthier snacks, like carrot sticks, hummus, guacamole, and whole fruit, so you’ve always got a feel-good option to grab when you’re hungry.

The Role of Portion Control

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

Another vital facet of nutrition during menopause is being more mindful of when and how much you eat. Many of us eat out of boredom or to self-comfort—and while this can feel good in the moment, it can also compound hormonal weight gain. Planning your portions and eating mindfully can nurture a more well-rounded relationship with food and your body.

The Role of Mindful Eating

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Mindful eating involves being fully present during meals, savoring each bite, and paying attention to hunger and fullness cues. This practice also helps you to eat slower, enjoy your food more, and prevent overeating by giving your body more time to signal to you that you’re full. If you’re prone to emotional eating, learning to differentiate between actual hunger cues and emotional triggers will be important. Your body may react to stressful situations with a phantom appetite, even if you don’t need any nutrients at that time. Talk to your doctor, a nutritionist, or a Midi clinician about recognizing and overcoming these triggers and what to do when the emotional urge to eat strikes.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Exercise and Physical Activity

Portrait of a good-looking cheerful middle-aged athletic woman with a dumbbell posing for the cameraShutterstock

Staying active is important when you’re going through menopause. And it’s about more than just weight loss. By staying active and exercising regularly, you’re investing in your future mobility. Even if you haven’t been much of a gym-goer before now, this is the perfect time to explore new fitness routines.

Best Exercises for Menopausal Women

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Aerobic exercise and strength training are important throughout life, especially during menopause, thanks to their cardiovascular benefits. From brisk walking to running to cycling, any activity that gets your heart rate up counts. And regularly engaging in exercises with weights or resistance bands helps keep your muscles strong and limber. Building and maintaining muscle supports metabolism and contributes to your overall strength and energy.

Stretching

positive woman stretching outdoors preparing for exercise in sportswearShutterstock

Incorporate some flexibility exercises into your routine, too. Stretching helps stabilize your joints and prevent aches and pains as you age. Yoga and Pilates, for instance, not only improve flexibility, but they also enhance balance, stability, and overall joint health.

Overcoming Exercise Barriers in Menopause

Group of middle aged women doing abdominal exercise in gym.Shutterstock

Creating a regular exercise routine during menopause is easier said than done—especially if you experience joint pain, feel chronically tired, or have other barriers to traditional exercise. Your doctor may recommend physical therapy before starting a new fitness routine, especially if you have prior injuries or conditions that could make working out unsafe.

Joint Pain

Female runner knee injury and pain.Shutterstock

Joint pain is common during menopause, but you can mitigate some discomfort by easing into high-impact exercises, such as weight lifting, running, or HIIT, once your body is strong enough. If you’re experiencing aches and soreness, make sure you’re stretching consistently and safely. Even if you just do some yoga on your living room floor, stretching and expanding the muscles around your joints helps alleviate soreness and improves mobility.

Hormone Replacement Therapy

Group Of Mature Friends Socializing In Backyard TogetherShutterstock

Hormone replacement therapy (HRT) may also bring relief from joint pain. That’s because estrogen plays a key role in overall joint health, so when levels drop during midlife, you might notice that once-supple spots feel tight and sore. If you’re a good candidate for HRT, it can often improve that stiffness and discomfort, making it easier to exercise.

Mental Obstacles‍

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

And let’s face it: Another common hurdle to building a menopausal fitness routine is not physical, but mental. It’s not always easy to feel motivated to exercise. Don’t beat yourself up. Instead, focus on creating a routine you actually look forward to. Maybe that means inviting a friend to meet you for a workout class or scheduling a weekend walk with a neighbor. Buddy up and you’ll start looking forward to fitness dates (and stop canceling on yourself).

Lifestyle Modifications for Weight Loss During Menopause

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

Just like everything in life, there’s no single easy solution to menopausal weight gain. Effectively managing your weight through menopause and beyond requires a comprehensive and holistic approach. Exercise and diet are two important components, but they aren’t the only ones.

Sleep

Sleepless mature woman suffering from insomnia close up, lying in bed, older female covering eyes with hands, trying to sleep, nightmares or depression, feeling headache or migraineShutterstock

Quality sleep is integral to overall health, and its impact on weight during menopause is significant. Since menopause symptoms can often lead to poor or interrupted sleep, you may notice that you wake up feeling less rested. What’s more, disrupted sleep patterns can influence hormones, potentially leading to increased cravings and weight gain. Prioritizing good sleep hygiene, which includes maintaining a consistent sleep schedule and creating a peaceful sleep environment, can help ensure quality sleep and, as a result, better weight management. If your menopause symptoms are causing regular insomnia, ask your doctor or a Midi clinician for guidance.

Medical and Professional Support

Doctor,,Patient,hospital,medical,healthShutterstock

Many women simply accept their menopause symptoms, including weight gain, as one more non-negotiable part of aging. In fact, according to some studies, less than 30% of women seek help for their symptoms at all. At Midi, we encourage the opposite: consulting actively with healthcare providers while going through menopause..

When to Seek Medical Advice

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It’s important to recognize if weight gain becomes a health concern during menopause. Putting on pounds can lead to other health issues and shouldn’t be ignored. Talk to your doctor if you gain significant weight, especially if it happens within just a few months.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Conclusion‍

Low Section Of Woman Standing On Weight ScaleShutterstock

Even if your weight gain is more gradual and not an immediate medical concern, it’s still a good idea to loop your doctor in. Tracking and identifying your symptoms throughout menopause empowers your provider to give you the most personalized and practical recommendations and treatments. They may refer you to a nutritionist or physical therapist or recommend a fitness regimen tailored to your needs.

💪🔥Body Booster: If you are gaining menopausal weight, take a comprehensive look at your health – not just the food you are eating.

Kathleen Jordan, MD, is a specialist in midlife weight management for women and a Chief Medical Officer of Midi Health.

Fitness & Workouts

Trainer Shares 15-Minute Workout That Melts Belly Fat at Home

Lucy_Wyndham_Read_lucywyndhamread11
Copyright lucywyndhamread/Instagram
Christopher Roback
By Christopher RobackNov 04, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Hot flashes, weight gain, and mood swings can make menopause feel like your body has turned against you. Even simple daily activities become challenging when you're dealing with night sweats and fatigue. But fitness expertLucy Wyndham-Read has turned her personal journey of resilience into a mission to help women thrive during this transition. With nearly 30 years of fitness training experience and 2.4 million YouTube followers, Lucy combines her military discipline with deep understanding of women's health to create effective, accessible workouts. Her approach, born from both professional expertise and personal transformation, makes fitness feel achievable for women at any stage of their menopause journey. Read on to discover a 15-minute workout that can help reduce menopause symptoms and restore your confidence—no equipment needed.

Understanding Menopause

"Menopause is a point in time when you've gone 12 consecutive months without a menstrual period. It happens, on average, at age 52," says Cleveland Clinic. During this time, "your ovaries stop producing reproductive hormones," leading to various physical and emotional changes. These hormonal shifts can begin years before menopause officially occurs, during a stage called perimenopause, which can last "eight to 10 years before menopause."

Recognizing Common Symptoms

The Cleveland Clinic identifies several key symptoms of menopause, including "irregular periods, hot flashes, night sweats, difficulty sleeping, emotional changes, and joint and muscle aches and pains." Exercise can help address many of these symptoms, which is why Lucy's program focuses on comprehensive fitness. "The average length of menopause symptoms is about seven years," they note, making it crucial to develop sustainable exercise habits.

Warm-Up: Essential Preparation

"We're going to start with a quick little warmup," Lucy says in her post, emphasizing the importance of properly preparing your body. The warm-up includes 10 side steps, hamstring curls, and alternating punches. "This is just going to really help mobilize through your joints and warm up your body," she explains, keeping the preparation brief but effective at just 40 seconds.

Core Focus: Managing Menopausal Weight Changes

The Cleveland Clinic notes that weight gain can be a common menopause symptom due to hormonal changes, as "you may start to lose muscle as you get older, which can affect how your body gains weight." Addressing this, Lucy introduces targeted exercises: "We're going to really work those abs," she explains, focusing on movements that "help to reduce that visceral fat that's that deeper fat that we find we often gain when we're menopausal."

Cardiovascular Health: A Critical Component

The Cleveland Clinic warns that "after menopause, your risk for cardiovascular disease tends to increase" due to multiple factors, including "the loss of estrogen" and "increased blood pressure." Lucy's workout addresses this through integrated cardio: "Exercise really does become your best friend," she shares, explaining how these movements support "bone health, joint health, heart health, brain health, metabolic health, and mental health."

RELATED: I'm a 75-Year-Old and Here Are My 15 Secrets to Staying in the Best Shape of My Life

Bone Health: Preventing Osteoporosis

"People lose an average of 25% of their bone mass from the time of menopause to age 60," states the Cleveland Clinic, largely due to estrogen loss. Lucy specifically addresses this through impact training: "The great thing is with doing these walking moves, what we're doing is we're really actually helping with your lower body bone health here as well. Because every time we stamp that foot down, it creates a piso chemical reaction which really helps build a stronger bone."

Multi-Directional Movement: Comprehensive Fitness

"Your body moves in three different directions," Lucy explains while leading lateral steps with punches. "These are way more effective than doing planks or crunches. It's far better to be standing up and doing these exercises," she advises. This approach helps maintain functional fitness, which becomes increasingly important as the Cleveland Clinic notes that "maintaining physical activity" is crucial for managing menopause symptoms.

Mental Wellbeing: Managing Emotional Changes

The Cleveland Clinic identifies several emotional changes during menopause, including "anxiety, depression, mood changes and tension." Lucy addresses the mental health aspect of menopause fitness: "This stage of our life is where I've embraced it and I feel more confident - we know who we are as women and it's a time that we can still enjoy life."

RELATED: Woman Loses 45 Pounds With Simple Walking Routine Instead of Gym

Nutrition and Lifestyle Support

The Cleveland Clinic emphasizes the importance of "lifestyle changes" in managing menopause symptoms. Lucy complements this with specific nutritional advice: "Protein is really key," she notes, but advises to "get protein through its natural sources" rather than supplements. She also recommends berries and dark chocolate (in moderation) for their antioxidant properties, and stresses the importance of staying hydrated during menopause.

Treatment Options and Exercise Benefits

While the Cleveland Clinic notes that "there are many different types of treatments for managing menopause symptoms," including hormone therapy and medication, they emphasize that "lifestyle adjustments" play a crucial role. Lucy's approach makes these adjustments accessible: "You don't need any equipment. You could even do this, let's be honest, in your pajamas."

RELATED: 50-Year-Old Takes Wegovy for 21 Days and Shares 3 Unexpected Results

Long-Term Health Investment

"What you and I have done is we've just invested in your future health," Lucy concludes. This aligns with the Cleveland Clinic's guidance that managing menopause symptoms effectively requires a comprehensive approach. The workout combines cardiovascular exercise, strength training, and flexibility work to address the various physical and emotional challenges of menopause while building a foundation for long-term health. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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