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7 Foods That Make Hot Flashes Worse During Menopause

Here are foods to stay away from.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

Are you dealing with dreaded hot flashes during menopause? While they are a part of the aging process, you might be aggravating them with your diet. According to Dr. Sina Leslie Smith, MS, MA, LAc, MD, licensed acupuncturist trained in functional, integrative, and culinary medicine and founder of Chicago Healing Center, certain foods make hot flashes worse during menopause. “Lots of foods can contribute to the generation of hot flashes or make hot flashes worse,” she says.


Alcohol

Waiter pouring red wine in a glass.Shutterstock

A drink or glass of wine might help you relax, but it can also aggravate hot flashes. “Alcohol warms the body and makes sleep disruptions worse,” explains Dr. Smith.

Related: This Is Exactly How to Lose Body Fat This Year

Caffeine

a man person making latte art in a cup of coffee.Shutterstock

You might need a cup of coffee or tea in the morning, but it can trigger hot flashes. “Caffeine raises heart rate and blood pressure, which makes you feel warmer,” Dr. Smith explains. Your body interprets those signs as sympathetic drive over stress, which makes hot flashes worse.”

Spicy Foods

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Spicy foods are also a no-no. “Eating capsaicin can lower the body’s set point overall (this is why most equatorial cuisines have spicy foods). However, capsaicin makes you sweat—the opposite of what most women are striving for when they have hot flashes,” Dr. Smith says.

Fatty Foods

Fast food concept with greasy fried restaurant take out as onion rings burger and hot dogs with fried chicken french fries and pizza as a symbol of diet temptation resulting in unhealthy nutrition.Shutterstock

Fatty foods trigger hot flashes as well. “Hormonal changes mean that lipids are being metabolized in different ways during menopause, including cholesterol (LDL, HDL, TG, and apoproteins),” says Dr. Smith.

Shelf-Stable Foods

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Dr. Smith explains that most shelf-stable foods are high in omega-6 fatty acids. “This pushes the body into an inflammatory state.”

Sugar

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Sugar is “broadly inflammatory,” Dr. Smith explains, describing the triggering food. “If eaten in the evening, sugar can disrupt sleep.”

RELATED:40 Silent Signs of Illness in Your Body.

Ginger and Cinnamon

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Ginger and cinnamon are “very warming,” which is a recipe for disaster with hot flashes. “We seek out herbs and spices that are warming in the cold months—think about what we use to flavor our foods at Thanksgiving and Christmas,” Dr. Smith explains. “These herbs and spices will warm the body and, generally speaking, make hot flashes worse.”

💪🔥Body Booster: If you are starting to experience hot flashes as part of hormonal changes, the first thing you should do is examine your diet and make some easy changes to it.

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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you dealing with dreaded hot flashes during menopause? While they are a part of the aging process, you might be aggravating them with your diet. According to Dr. Sina Leslie Smith, MS, MA, LAc, MD, licensed acupuncturist trained in functional, integrative, and culinary medicine and founder of Chicago Healing Center, certain foods make hot flashes worse during menopause. “Lots of foods can contribute to the generation of hot flashes or make hot flashes worse,” she says.


Alcohol

Waiter pouring red wine in a glass.Shutterstock

A drink or glass of wine might help you relax, but it can also aggravate hot flashes. “Alcohol warms the body and makes sleep disruptions worse,” explains Dr. Smith.

Related: This Is Exactly How to Lose Body Fat This Year

Caffeine

a man person making latte art in a cup of coffee.Shutterstock

You might need a cup of coffee or tea in the morning, but it can trigger hot flashes. “Caffeine raises heart rate and blood pressure, which makes you feel warmer,” Dr. Smith explains. Your body interprets those signs as sympathetic drive over stress, which makes hot flashes worse.”

Spicy Foods

Red chili pepper,dried chillies on dark background. top viewShutterstock

Spicy foods are also a no-no. “Eating capsaicin can lower the body’s set point overall (this is why most equatorial cuisines have spicy foods). However, capsaicin makes you sweat—the opposite of what most women are striving for when they have hot flashes,” Dr. Smith says.

Fatty Foods

Fast food concept with greasy fried restaurant take out as onion rings burger and hot dogs with fried chicken french fries and pizza as a symbol of diet temptation resulting in unhealthy nutrition.Shutterstock

Fatty foods trigger hot flashes as well. “Hormonal changes mean that lipids are being metabolized in different ways during menopause, including cholesterol (LDL, HDL, TG, and apoproteins),” says Dr. Smith.

Shelf-Stable Foods

Shopping. A young pretty woman scans the qr code on a product using cellphone. Indoor. Concept of modern technologies and shopping.Shutterstock

Dr. Smith explains that most shelf-stable foods are high in omega-6 fatty acids. “This pushes the body into an inflammatory state.”

Sugar

,Granulated,Sugar,sweet,cubesShutterstock

Sugar is “broadly inflammatory,” Dr. Smith explains, describing the triggering food. “If eaten in the evening, sugar can disrupt sleep.”

RELATED:40 Silent Signs of Illness in Your Body.

Ginger and Cinnamon

Cinnamon,Sticks,And,Cinnamon,Powder,On,Wood, spiceShutterstock

Ginger and cinnamon are “very warming,” which is a recipe for disaster with hot flashes. “We seek out herbs and spices that are warming in the cold months—think about what we use to flavor our foods at Thanksgiving and Christmas,” Dr. Smith explains. “These herbs and spices will warm the body and, generally speaking, make hot flashes worse.”

💪🔥Body Booster: If you are starting to experience hot flashes as part of hormonal changes, the first thing you should do is examine your diet and make some easy changes to it.

FACT CHECKED BY Christopher Roback

As an expert in weight loss and hormones, I have spent the last four years helping thousands of women balance hormones and lose weight as they go through perimenopause and menopause. I have 20 years of experience in traditional medicine, additional training in functional medicine, additional certifications in lifestyle medicine, and health and wellness coaching. But more importantly, I have dedicated my entire practice to helping women navigate these changes because this is the most underserved time in a woman's health journey and makes a huge impact on the way they feel and age.


There are five main hormonal imbalances that impact women as they go through perimenopause that directly impact their ability to lose weight. Many of my patients are frustrated because the things that they did in their 20s and 30s no longer work to allow them to control the scale after the age of 35. This is very disheartening, and so by understanding hormone balance, what's happening in your body, and ways to address and heal the root cause, women are empowered to control the scale at any age.

Here are the 5 Hormone Imbalances, the symptoms, and some treatments for each:

1. Adrenal Fatigue Caused by Chronic Stress and a High Demand Lifestyle

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  • Low energy/fatigue
  • Mid-afternoon crash
  • Difficulty falling asleep at night
  • Difficulty staying asleep/3 am waking with mind racing and can't fall back asleep
  • Brain fog: difficulty with concentration, memory, recall
  • Excess weight around the middle
  • Difficulty losing weight
  • Feeling anxious or irritable.

Treatment: With adrenal fatigue people can feel chronically stressed. Some of the things you can do yourself to help with this imbalance is to focus on stress management techniques like meditation, yoga, walks in nature and to work on regulating your sleep.

2. Sex Hormone Imbalance

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Estrogen Dominance

  • Mood issues: anxiety, irritability
  • Heavy periods
  • Clotting with menstrual bleeding
  • Dense breast tissue
  • Mood swings
  • Fatigue
  • Difficulty falling asleep and staying asleep.

Low sex hormones

  • Hot flashes
  • Night sweats
  • Low libido
  • Difficulty climaxing
  • Low muscle mass.

Treatment: You should talk to your medical provider to see if HRT is needed and right for you, but stress and adrenal fatigue will deplete progesterone supplies, so just managing these will naturally increase your progesterone levels, which is the calming hormone and will allow your sex hormones to balance out a little.

3. Vitamin D Deficiency

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  • Low energy
  • Mood disturbance: depression, anxiety
  • Inflammation
  • Brain fog
  • Hormone imbalance
  • Difficulty maintaining a healthy weight
  • Higher risk for cardiovascular disease and osteoporosis.

Treatment: Patients should get labs done to check their vitamin D levels. You want your levels to be between 60 and 80. If they're not, a vitamin D supplement can help, although sometimes a prescription is needed to increase your serum level. Meanwhile, make sure you are getting enough sunlight, which will increase your vitamin D levels.

4. Thyroid Dysfunction

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  • Thermodysregulation (feeling cold or hot all of the time)
  • Brittle hair and nails
  • Dry skin
  • Fatigue
  • Low energy
  • Heart palpitations
  • Anxiety
  • Excessive sweating
  • Difficulty sleeping.

Treatment: Thyroid dysfunction can often be a methylation issue, so make sure to talk to a doctor and get labs done. But one thing you can do is include more selenium in your diet. One example of this would be eating two Brazil nuts daily to provide selenium that will support thyroid health. I also often recommend methylated B vitamins as an additional supplement.

5. Insulin Resistance

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  • Abdominal fat
  • Fatigue/low energy
  • Slow metabolism (can't lose weight even if you starve yourself)
  • Gain weight very easily
  • Can lead to prediabetes and diabetes.

Treatment: Again, make sure to talk to your doctor but along with that, what you eat can make a difference.

Eating fiber and protein to stabilize your blood sugar is going to be your top lifestyle hack here.

Focus on eating 4 to 5 smaller meals per day spaced about three hours apart, focusing on 20 to 30 g of protein each time you eat and adding in 5 to 10 g of fiber each time you eat as well. This will stabilize blood sugar which will help to reverse insulin resistance.

The Impact of Stress

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Every high-functioning female deals with stress on a constant basis. The problem is that stress was meant to be just a short-term response! And when we are younger, we can handle the chronic demand for additional cortisol. However, as we begin to go through perimenopause, our bodies become more sensitive. Our adrenal glands can't keep up with the high demand, and we start to experience symptoms like worsening anxiety, brain fog, and irritability. The reason for this is that the adrenal gland has to produce more than just cortisol; when it gets fatigued, we end up hormonal imbalances.

You Can Transform Your Health and Thrive

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I have many high-functioning women who are clients and don't understand why they are suddenly struggling with symptoms since their lifestyle has always been high-stress. My client, LaTonya, was a busy mom with two teenage twins, had gotten her PhD, and was the CEO of a busy company. She had been working with a personal trainer doing intense workouts for eight months prior to working with me. We diagnosed her hormone imbalances, switched her daily routine, added in medications and supplements to heal her body, and focused on hitting her nutrition goals. In just six months, she was down over 50 pounds and thriving in her busy schedule.

I have thousands of stories of women who have gotten transformational results. Every single day, our team celebrates these wins and highlights the impact that we've had on women's lives.

Nutrition Strategies for Hormone Balance

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At our practice, we teach "food freedom," where no foods are off-limits. Instead, we help clients focus on hitting protein and fiber goals to fill in dietary gaps.

Fiber-rich foods

Vegetables and whole grains contain fiber, which balances blood sugar, controls hunger hormones, and even promotes healthy estrogen levels.

Examples of fiber-rich foods include:

Whole Grains: Oats, brown rice, and quinoa aid digestion and provide sustained energy.

Fruits: Apples (with skin), berries (raspberries, blackberries, strawberries), and pears improve digestion and offer antioxidants.

Vegetables: Broccoli, Brussels sprouts, and carrots enhance digestion and provide essential nutrients.

Legumes: Lentils, chickpeas, and black beans are high in fiber and protein.

Nuts and Seeds: Chia seeds, flaxseeds, and almonds are packed with fiber and healthy fats.

Protein-Rich Foods

Protein is broken down into amino acids, which are the building blocks for so many things our bodies need, including making brain chemicals (neurotransmitters), building hormones, and repairing lean muscle.

Examples of Protein-Rich Foods Include:

Animal Sources: Chicken breast, salmon, and eggs are high in protein and essential amino acids.

Dairy: Greek yogurt, cottage cheese, and milk offer balanced protein and calcium.

Legumes: Lentils, chickpeas, and black beans provide protein and fiber, ideal for vegetarian diets.

Nuts and Seeds: Almonds, pumpkin seeds, and peanuts are rich in protein and healthy fats.

Soy Products: Tofu, tempeh, and edamame are versatile, protein-rich plant-based options.

Food rich in Vitamin D

Vitamin D is essential for so many functions in our body, yet most of us are deficient in it! Vitamin D helps regulate healthy weight, decrease inflammation, stabilize mood, prevent osteoporosis, and protect against cardiovascular disease.

Examples of Foods rich in Vitamin D Include:

Fatty Fish: Salmon, mackerel, and sardines are excellent sources of vitamin D

Fortified Foods: Fortified milk, orange juice, and cereals help meet daily vitamin D needs.

Egg Yolks: Eggs provide a modest amount of vitamin D and essential nutrients.

Mushrooms: Some varieties, like shiitake and maitake, contain vitamin D, especially when exposed to sunlight.

Omega-3 Fatty Acids

Omega 3 fatty acids help reduce inflammation and improve both brain health and heart health.

Examples of Omega-3 Fatty Acid-Rich Foods Include:

Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3s and provide high-quality protein.

Chia Seeds: Packed with omega-3s, they can be easily added to smoothies, yogurt, or oatmeal.

Flaxseeds: High in omega-3s, they can be ground and incorporated into various dishes, such as baked goods or cereals.

Walnuts: A convenient snack option, rich in omega-3s and beneficial fats.

Hydration

Staying well-hydrated helps manage symptoms like bloating and dryness.

Tips for Staying Hydrated Include:

Water: Aim to drink at least 8 glasses (64 ounces) of water daily. Carry a reusable water bottle to ensure you're drinking throughout the day.

Hydrating Foods: Incorporate water-rich foods into your diet, such as cucumbers, watermelon, oranges, and strawberries, which can contribute to overall hydration.

Herbal Teas: Herbal teas like chamomile or peppermint can be a soothing way to increase fluid intake without caffeine, which can sometimes exacerbate dehydration.

Limit Dehydrating Beverages: Reduce consumption of caffeinated and alcoholic beverages, as they can lead to dehydration. If you do consume them, balance them with additional water intake.

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

Exercise Strategies for Hormone Balance

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Strengthen your muscles

As women age and hormone levels change, we lose lean muscle (which is called sarcopenia). This causes our metabolism to slow down because muscle burns almost twice as many calories as fat does, so when we lose muscle mass, we burn fewer calories.

Another reason this is so important is that we are at risk for changes in balance and mobility as we age (as a woman, you don't want to be the one who has "fallen and can't get up!")

A simple way to combat this is to incorporate lifting weights for 20 minutes 3 times per week. And if you are just starting out, you can do this right in your living room by using exercises like squats, push ups, and overhead press. This protects lean muscle and can prevent that loss of muscle.

Move your body

Just as it is important to strengthen your muscles, it is important to move your body. As we age, our activity level can decrease, which causes weight gain. Therefore, by focusing on daily movements, we continue to burn calories the same way we did when we were younger!

Easy strategies include:

  • Trying to hit step goals! You can track daily steps and slowly increase over time to get to a goal of 10,000 steps daily.
  • Incorporate flexibility movements that also build lean muscle, like yoga and Pilates.
  • Even just developing a simple daily stretching routine can help your balance and mobility as you age.
  • Focus on simple habits.

As we age, our bodies become more sensitive to daily fluctuations. For example, you may notice that it is more difficult to recover from a night of terrible sleep. By focusing on simple habits and staying consistent, you can develop a pattern that sets your body up for success.

Exercise plays a critical role in managing menopause symptoms by:

Reducing Hot Flashes: Regular aerobic exercise can help lower the frequency and severity of hot flashes.

Improving Mood: Exercise boosts endorphin levels, helping to manage mood swings and anxiety.

Enhancing Sleep Quality: Physical activity promotes better sleep patterns.

Maintaining Bone Density: Weight-bearing exercises like walking and strength training prevent bone loss.

Supporting Weight Management: Regular physical activity helps in maintaining a healthy weight, reducing the risk of associated health issues.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Common Mistakes to Avoid

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The two biggest mistakes that women make when trying to lose weight after the age of 40 are:

  1. Starving themselves
  2. Over-exercising.

Prioritize Nutrition: Many women starve themselves and restrict entire food groups in order to move the scale. This causes the metabolism to slow down and burn fewer calories, making it even harder to lose weight. Focusing on foods that include protein and fiber is just one of the important parts of nutrition. Another is eating more consistently throughout the day to communicate with the body that there is a consistent source of energy and it can burn more calories.

Limit exercises that increase cortisol, like running, HIIT, and intense workouts, especially during the hormone balancing and healing part of your perimenopause journey, but listen to your body. If you incorporate things like walking, cycling, or swimming for aerobic health, start with short periods of time and see how your energy levels are the next day.

RELATED: This 30-Second Trick Burns More Fat Than Long Runs After 50

Is Your Weight Gain Hormonal?

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It's very important for women to talk with their medical provider, but one easy way to determine hormonal weight gain is by following the simple at-home tip:

Measuring Waist to Hip Ratio.

  1. Start by measuring your waist at its smallest point.
  2. Then, measure your hips at their widest point.
  3. Divide WAIST / HIP
  4. If that number is LESS than 0.8, your weight gain is not likely due to hormone imbalance.
  5. However, if that number is 0.8 or GREATER, you likely have hormone imbalances that must be addressed first to manage the scale.

RELATED: Benchmark Your Progress with Our Lean Body Mass Calculator

Finding Your Path to Balance and Health

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Unfortunately, hormone imbalance is very complicated and is dependent on each specific person. There isn't a one-size-fits-all approach that works for everyone. Most women are doing the lifestyle things that they are told to do and not seeing results, and it's because they don't know exactly what's happening in their bodies.

Once you have a diagnosis and a clearly outlined plan to be able to address the root cause and heal your body, it becomes much easier to develop lifestyle habits that not only balance hormones, but also reverse symptoms.

Weight gain is just a symptom of something deeper happening in your body. The most important thing is to align yourself with a medical provider or specialist who will listen to you and help you through this time. 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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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.

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Talking about menopause can be challenging for many couples. Yet, as men, understanding and supporting our partners through this natural transition is crucial for maintaining a healthy relationship. To help navigate this important life change, we turned to renowned relationship expert Dr. Emily Morse, host of the #1 rated "Sex With Emily" podcast. With thousands of listeners seeking advice, particularly menopausal women, Dr. Morse offers invaluable insights from her extensive experience speaking at longevity conferences and counseling couples through this transition.


Stop Ignoring Physical Changes

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Dr. Morse explains that "just like aging men will experience more erectile dysfunction for purely natural reasons, aging women will experience differences in their anatomy for purely natural reasons." She notes that "lowered estrogen levels affect lubrication levels of the vagina. This can lead to micro-tears and make sex uncomfortable."

Start Adapting to New Physical Needs

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Your partner will appreciate it if you take things slow. "Men need to be educated on lube and going slow, as it takes women much longer than them to undergo the full arousal process!" advises Dr. Morse. She explains that "arousal is crucial because it engorges the genitals with blood, which makes sex more pleasurable." Consider incorporating supplements like Solaray's her life STAGES Libido formula, which Dr. Morse notes is "designed to support enhanced arousal, natural lubrication, and sexual satisfaction."

RELATED:20 Superfoods for People Over 50

Stop Dismissing Menopausal Symptoms

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Think about it: you wouldn't want someone brushing off your health concerns, either. A major issue Dr. Morse identifies is "minimizing reactions to symptoms like hot flashes ('it's not THAT hot') and low sex drive, making jokes about menopause."

She warns that "it's problematic on many levels, but it also hurts the integrity of the relationship when a woman feels like she is being gaslit for symptoms that aren't always easy to explain."

Start Understanding All Symptoms

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How do you feel after a rough night? Now imagine it happens non-stop for weeks, months, even. Dr. Morse points out that "almost half of postmenopausal women have sleep problems, which can lead to more symptoms – loss of desire and more anxiety."

She adds that "anxiety, irritability, anger, and depression are all common menopausal symptoms," along with "hot flashes and night sweats: common menopausal symptoms that can make intimacy uncomfortable."

Stop Avoiding Discussions About Intimacy

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Let's be honest – nobody's a mind reader. "Not talking about your sex life" is the biggest mistake men make, according to Dr. Morse. She warns that this avoidance often "leads to cheating, resentment, etc." When couples don't discuss these changes, they risk their intimate connection deteriorating.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Start Having Open Conversations

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Just like any other aspect of your relationship, communication is key here. The solution is clear: "Keep talking to each other!" Dr. Morse emphasizes. "When couples discuss what kinds of activities increase their desire and which ones decrease their desire, they'll be able to find a routine that works." She adds that "supplementation, possibly hormone replacement therapy, and (most importantly) communicative collaboration all help you maintain a positive sexual connection."

Stop Believing Myths About Menopause and Sex

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You’re not too old for rock and roll, and you’re definitely still too young to die. Life can still be fun. Think of this as a new chapter, not the end of the story. "We've been trained to think of it as 'the end' for sex, and it's absolutely not," Dr. Morse states firmly. This misconception can lead couples to give up on their intimate life unnecessarily.

Start Exploring New Forms of Intimacy

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Consider this an opportunity to discover new ways to connect with your partner. "For many women, penetration isn't where the most pleasure and satisfaction lives," Dr. Morse explains, "so it's a time to explore other paths for connection." She notes that many women are "wanting slower sex, more foreplay (now more than ever), different positions, and want to bring in sex toys and lube."

Stop Ignoring Changes in Desire

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Just like your appetite changes throughout the day, desire isn't always constant. Dr. Morse explains that "desire (the want to want to have sex)" also changes. Without the surge of hormones, lack of sleep (due to menopausal symptoms and stress,) the desire to have sex takes more thought and understanding."

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Start Taking Action for Positive Change

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The effort you put in now will pay off in maintaining a strong, intimate relationship. "When couples prioritize their sex life and do what it takes to keep it on track, it is possible to have the intimacy and sex life we all deserve," Dr. Morse affirms. "Commit to your sex life and intimacy and find ways to make it work for both of you. Our sex lives are always changing, but it doesn't have to stop!" And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

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Regardless of gender, genetics, or current health and wellness status, it's a given fact that our bodies change in our 50s. Even Superman got old. While you might not be able to stop the aging process—mother nature is in control, after all—you can certainly slow it down. The first step to getting in front of the inevitable changes is to learn about them. Body Network asked the top physicians and health and fitness experts in the country to explain all the ways our bodies change as we hit the pivotal age of 50—and how we can respond to the changes in the best way possible. Read on to find out more.


Your Metabolism Slows Down Even More

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While your metabolism starts slowing down before 50, once you hit your 50s, you will notice it is significantly slower than your younger years. "This is simply the normal aging process," points out Matthew Mintz, MD, FACP.

💪🔥Body Booster: While regular exercise can delay this slowdown a bit, it is hard to compete with father time. "The most important thing about a slower metabolism is that it will take fewer calories to start gaining weight," explains Dr. Mintz. For example, if you had a 2,000-calorie diet during your 30s and 40s and kept your weight perfectly stable, that same exact 2,000-calorie diet may lead you to gain weight in your 50s and 60s. "This means you need to eat less to maintain your weight and restrict your calories even more if you wish to lose weight," he says.

You Might Have Digestive Issues As A Result Of Hormonal Changes

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Because the average age of menopause is just over 51, many of the changes for women are hormonal, points out Women's Hormone Balancing Fitness Expert Debra Atkinson, MS, CSCS, Founder & CEO, Flipping 50. "They'll experience changes in gut health that might show up as bloating, gas, or constipation because the same foods they've been eating can become foods they don't tolerate at the moment," she explains.

💪🔥Body Booster: Atkinson suggests trying an elimination diet to find out how you feel without the usual suspects like dairy, gluten, and wheat. "That might resolve some weight loss resistance issues, too. Once your gut heals either from eliminating certain foods for a while or adding some probiotics, you can try again and see how you do," she says.

Your Bone Loss Accelerates

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When women are going through menopause, their bone loss accelerates for three to five years, according to Atkinson. This can lead to injuries such as bone fractures—especially due to falls.

💪🔥Body Booster: Atkinson suggests strength training as the most effective way to slow bone loss. "Stay strong and work on your balance as you age, too," she says. "Estrogen was protecting bones before, and now, since it's lower or gone, you've got to get into the weight room. The good news is just twice a week, working major muscle groups will help!"

Your Muscle Loss Accelerates

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Atkinson explains that muscle loss has been occurring since peak muscle mass at age 25—unless you've been strength training to compensate. However, those losses become more significant after 50 when the production of hormones—like human growth hormone and testosterone—is reduced. "Production of those hormones does slow with age, and you can't completely stop that," she says.

💪🔥Body Booster: While you can't change mother nature, you can alter your habits—"like making sleep a priority because that's when hormones are released by your body," Atkinson points out. Also, stop long endurance training and opt for short intervals and weight training instead—such as HIIT. "Work hard for a short time—in other words, hit it and quit it!"

You Experience Muscle Fiber Loss

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Atkinson explains that you lose some muscle fiber types faster than others. "Fast-twitch muscle fiber losses begin to be more apparent—in fact, you lose them two times as fast as slow-twitch fibers," she explains. "This fact should set off an inner alarm to anyone who wants to keep their independence into their 70s, 80s, and beyond," adds Adam Friedman, CSCS, SFG, CN. He explains that fast-twitch muscle fibers are responsible for helping you to quickly regain your balance if you trip or jump out of the way of a distracted passer-by. "When you lose this ability, you are more prone to falls and injuries that can alter your quality of life."

💪🔥Body Booster: "To be proactive in prevention, I recommend including weekly exercises that target your fast-twitch fibers," says Friedman. "That means using progressive overload resistance training or using lighter resistance with increasing speed." Atkinson agrees that stimulation is critical. "If you play racquet sports, pickleball, or you dance, you're getting great fast-twitch stimulation. Otherwise imagine you're jumping rope or playing hopscotch. You need a few minutes regularly to boost that fast-twitch fiber," she adds.

Your Body Stores More Fat

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As we age, our bodies store fat more readily and burn fat more reluctantly, especially when we are stressed or dehydrated. "The drop in estrogen amplifies the negative effects of stress and stops diverting fat into areas for reproduction," Atkinson explains. So, you end up losing that hourglass shape and gaining weight around the belly easier.

💪🔥Body Booster: First of all, be aware you don't have as much wiggle room as you used to for sweets and treats, Atkinson says. "And use protein and fiber to your advantage," she adds. "Together, they help kill cravings and keep you full longer so you can avoid temptation."

Related: I Lost 100 Pounds and This Is the Secret to Success

You Lose Flexibility

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You don't see many people in their 50s doing the splits, and there is a reason. "After age 50, your body loses flexibility, which makes you more prone to muscle injuries," states Allen Conrad, BS, DC, CSCS of Montgomery County Chiropractic Center in North Wales, PA. "Muscles and tendons lose elasticity, and spinal discs degenerate as we age, which makes us more likely to get injured."

💪🔥Body Booster: Dr. Conrad urges the importance of incorporating forms of alternative healthcare into your routine, like chiropractic care, stretching, and massage therapy, as you hit your 50s. "This will help prevent injuries, and improve the recovery time when you do get injured," he maintains.

Your Skin Changes

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Just as our bodies age as we get older, so does our skin. "Skin becomes crepe, and the appearance of cellulite is more prevalent," Atkinson says. "That's a drop in collagen production thanks to a lack of estrogen."

💪🔥Body Booster: Atkinson suggests boosting collagen intake by drinking more bone broth and adding collagen powder to your smoothies or coffee. "Just don't confuse collagen protein with the rich amino acid protein that your muscle needs," she said. "You want them both."

You Are More Susceptible to Injuries

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During hormonal changes, women are more susceptible to injuries like plantar fasciitis, carpal tunnel syndrome, and tendinitis—though it's not precisely clear how—says Atkinson.

💪🔥Body Booster: To help prevent injury, Atkinson suggests doing more extended warm-ups and cooldowns. Also, vary your exercise and try to avoid repetitive movements. "Even at your desktop all day, take breaks frequently and stretch your forearms," she suggests. "When you're lifting weights, keep your joints in alignment and have a trainer observe you for small things you might be doing that could put torque on those susceptible joints."

Your Body Synthesizes Protein Less Effectively

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Atkinson explains that your body synthesizes protein less effectively than it used to after you reach 50—so muscle losses can be accelerated in those who don't eat adequate protein in their diets. "That, too, is thanks to more years on the planet!" she says.

💪🔥Body Booster: Atkinson says that the best method to deal with this is being active. "Being active means you're better at protein synthesis than if you were sedentary," she explains. "So stay active and then follow strength training with a high protein meal about an hour or two afterward. Strength training improves muscle protein synthesis!"

Your Libido Declines

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After experiencing menopause, most women report a decline in libido, explains Atkinson.

💪🔥Body Booster: To boost libido, women need more testosterone and growth hormone and less cortisol, Atkinson explains. "Putting an end to long endurance exercise and getting plenty of sleep will help," she explains. She suggests opting for strength training twice a week and short interval training sessions 1-2 times a week. Also, reduce the amount of alcohol and sugar you consume can also help in boosting libido.

Your Feet Will Change Shape

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No, it's not your imagination. As you age, your feet are getting longer and wider. "They can grow half a size in a decade," explains New Jersey Podiatrist Velimir Petkov, DPM. "Our feet also flatten as we age because the tendons and ligaments in them lose their elasticity. Weight is also a contributing factor."

💪🔥Body Booster: Dr. Petkov suggests having your feet measured every few years to ensure that you are buying the right shoe size.

You Might Develop Foot Conditions

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Some people develop foot deformities such as hammertoes and bunions as they age, adds Dr. Petkov. "These are typically hereditary, but the types of shoes you choose to wear and your activity level play a part as well," he explains.

💪🔥Body Booster: Don't try to squeeze your feet in shoes that are too tight. "That will only worsen the problem," he says.

You Are More Prone To Arthritis

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Unless you don't own a television, you are well aware that arthritis is a significant issue with people over 50—and not just in your hands. "Rheumatoid Arthritis typically appears in both feet while Osteoarthritis affects one foot," explains Dr. Petkov. "It is caused by inflammation of the cartilage and joints." Suffering from arthritis can lead to decreased activity levels and mobility.

💪🔥Body Booster: Dr. Petkov suggests investing in proper footwear and custom shoe inserts and doing your best to stay active. "Working out 2-3 times a week helps maintain good joint function," he says. Also, seek professional medical help to treat the symptoms.

You Are More Prone To Calcium Deficiency

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Calcium deficiency is widespread in people over 50, Dr. Petkov points out. "It depletes the calcium in your bones, which weakens them." This can lead to osteoporosis, bone pain, and tenderness, as well as fractures that occur as a result of minor trauma.

💪🔥Body Booster: Make sure you are getting enough calcium. "It is recommended that you get at least 1,200 mg of calcium per day," Dr. Petkov says, pointing out that yogurt, milk, and cheese are excellent sources of calcium. Not a big fan of dairy products? He suggests a cup of unsweetened soy milk, which has 140 mg of calcium, or other calcium-rich foods such as raw kale, oranges, broccoli, edamame, sesame seeds, almonds, tofu, as well as baked and kidney beans.

Your Fat Will Redistribute

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One thing that happens when your body stores more fat is that it will also redistribute it, totally changing the way your body looks. "When women are of childbearing age, their fat is distributed to their hips and thighs to support pregnancy, etc. When they age, and especially during menopause, that changes, and when the body produces less estrogen, the fat zeroes in on the belly - commonly known as menopause belly," explains fitness expert Denise Austin.

💪🔥Body Booster: Austin recommends a three-prong approach: eating clean and healthy, cardio to burn overall body fat, and targeted exercise to strengthen the core.

RELATED:5 Simple Ways to Debloat Your Body

You Might Develop Dry Mouth

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According to Mike Golpa, DDS, Director of G4 by Golpa, dry mouth is a common occurrence for those over the age of 50. "Chronic dry mouth comes with many popular medications for common senior issues like high blood pressure, Parkinson's, and arthritis, as well as being a symptom of diabetes, arthritis, and other ailments," he explains. "It isn't very often talked about by physicians or dentists alike." And, unfortunately, dry mouth can lead to more cavities and tooth decay ("less saliva means less natural washing of your teeth"), gum disease ("less saliva allows plaque to build up along and under the gum line"), and fungal infections (less saliva allows fungus to grow on your tongue, throat, and other areas).

💪🔥Body Booster: Dr. Golpa points out that there are many methods to alleviating dry mouth. These include using sugar-free gum and hard candies, as they stimulate saliva production, keeping hydrated by drinking lots of water, brushing and flossing regularly to remove plaque and stuck-on food that your saliva isn't washing off, and speaking with your physician. "If one or more of your meds is causing dry mouth about possible alternatives," he says.

You Might Become Lactose Intolerant

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McKenzie Caldwell, MPH, RDN, a dietitian based in Charlotte, NC, focusing on women's reproductive health, diabetes, intuitive eating, and eating disorder recovery, points out that dramatic bone density drops during and after menopause because of natural drops in estrogen. However, lactose intolerance is relatively common in middle-aged women, making it difficult for many to drink milk, the most commonly thought of bone-building food.

💪🔥Body Booster: Caldwell suggests exploring lower-lactose dairy products—like kefir, greek yogurt, and hard cheese—or other sources of calcium like tofu, soy milk, and leafy greens. "These can help you maintain healthy bones as you age," she says.

Your Brain May Weaken

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Along with your body, your brain weakens with age, according to Healthy Living Expert and author of Stay Young: 10 Proven Steps to Ultimate Health, Judy Gaman, MS, BSHS.

💪🔥Body Booster: "People over 50 need to exercise their brain. Think of the brain as a muscle. If you don't use it, it will shrink and become weak," says Gaman. "The simplest way to keep the brain healthy is to do new things, breaking the monotony of life, and instead step out of the comfort zone. They change things up and force the brain to be in active mode. All too often, we drive the same streets, eat the same meals, see the same people, and stick to our routine. While these routines may bring comfort and familiarity, they can also cause the brain to become dull. Stepping outside of routines will sharpen the mind and slow the aging process."

Pelvic Floor Disorder Is Likely

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Certified personal trainer Courtney Virden points out that over half of women over 50 experience pelvic floor dysfunction—which can lead to a variety of other issues. "The most common symptoms are bladder issues, organ prolapse, vaginal dryness, and low libido," she explains.

💪🔥Body Booster: One of the leading causes for this is that the pelvic floor muscles are not trained. "They should be trained and worked out like the rest of our muscles, but are so often overlooked," Virden points out. "With age and lack of training, our muscles often have an altered length-tension relationship which leads to dysfunction and issues."

Your Hair And Nails Will Weaken

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Just as our skin loses its elasticity, we may also notice changes in our nails and hair. "Many people over 50 experience brittle nails and hair that break often and do not grow as quickly," explains Occupational Therapist & Consultant Brittany Ferri, MS, OTR/L, CCTP, Owner & Founder of Simplicity of Health.

💪🔥Body Booster: Amping up calcium intake can make a huge difference when it comes to hair and nails.

Your Eyesight May Also Weaken

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It's no secret that the older you get, the worse your eyesight is. "This causes most people over the age of 50 to have difficulty seeing in the dark and judging distance and depth," explains Ferri. This can impact someone's ability to drive, especially at night or early in the morning, as well as navigate their home environment safely.

💪🔥Body Booster: Stay on top of your eyesight and have your eyes checked frequently. If you have trouble with your night vision, you should probably stay off the road when it gets dark.

You'll Have More Dental Issues

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Because tooth enamel erodes as you age, people over the age of 50 may have an increase in cavities, tooth pain, or dental issues that require increased care, points out Ferri.

💪🔥Body Booster: Stay on top of your dental care!

Your Short-Term Memory Changes

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"One of the most notable cognitive changes that may occur is poor short-term memory, which can impact simple daily tasks and routines that have been in place for years," points out Ferri. Cognition also changes in the form of judgment, with some people experiencing slowed reaction times and poor body awareness.

💪🔥Body Booster: Keep your cognition fine-tuned with memory games, memory-boosting activities, and staying active in general.

Your Testosterone Levels May Decrease

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Generally speaking, testosterone levels tend to decrease as men age, especially after 50, points out Stanton Honig, MD, director of Male Urology at Yale Medicine. "This may result in increased fat, decreased muscle mass, and more difficulty with maintaining muscle mass," he says. Besides, the prostate tends to grow in men over the age of 50, and in some patients, it may result in urinary symptoms such as getting up a lot at night, frequent urination, and urgency to run to the bathroom.

💪🔥Body Booster: Dr. Honing explains that a healthy lifestyle helps avoid low testosterone. "Eating better and exercising can improve matters for men diagnosed with the condition; many also have other health challenges, such as obesity or diabetes, which lifestyle changes can help," he says. Additionally, testosterone therapy can be prescribed for men with low testosterone caused by an androgen deficiency, but this is more for sexual interest than hardness. "If the doctor determines that there are psychological rather than health-related roots to his erectile issues, such as depression, stress or anxiety, antidepressants or anti-anxiety medications can be helpful," he adds. Or, if there are relationship problems, consider counseling. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

lois hughey coaching
Copyright lois.hughey.coaching/Instagram
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 transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

katie south_east_living
Copyright south_east_living/Instagram

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

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Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

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Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
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 enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.