This blog post on the menopause weight loss teaches you about the foods, supplements, herbs, and teas you can use to lose weight during the perimenopause, menopause and postmenopausal periods. It also provides you with additional menopause weight loss help by teaching you the lifestyle modifications you need to make to lose weight.
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Menopause weight gain is caused by a combination of factors that include declining hormone levels, genetics, lifestyle factors and the fact of getting older.
During menopause as estrogen levels drop, there is an increase in active testosterone which changes the fat distribution from the hips and thighs to the abdomen forming the menopause belly fat or visceral fat. This fat surrounds vital organs like the liver, stomach and intestines.
This excess adipose tissue of fat around the midsection is dangerous because studies have shown that it increases the risk of developing heart disease, hypertension, insulin resistance and diabetes, metabolic syndrome, dementia, breast cancer and early, sudden death. Visceral fat also increases inflammation in the body. Menopause weight loss which helps one lose the belly fat is therefore very important.
Menopause Weight Loss Diet
Diet changes that can help with menopause belly fat loss include the following:
Eat more dietary soluble fiber
A study found that soluble fiber intake was linked to decreased visceral adipose tissue (belly fat) accumulation. For each 10 g increase in soluble fiber, the rate of belly fat accumulation decreased by 3.7%. Therefore increase your intake of soluble fiber. Ensure that you consume atleast 25 gram of fiber each day.
Eat a high protein diet
A study found that persons who consumed a high protein diet had a lower BMI (body mass index) and waist circumference. Studies have also shown that people who eat at least 1 – 1.5 grams of protein for every kg of lean body mass have less belly fat than those who eat less protein. Therefore increase your intake of protein foods like meat, fish, eggs, dairy, legumes and nuts.
Increase dietary omega 3 fatty acids
A study found that fish oil supplementation ( 1,600 mg/d eicosapentaenoic acid (EPA) and 800 mg/d docosahexaenoic acid (DHA)) increased lean mass and decreased fat mass.
Take probiotics
A study found that Lactobacillus gasseri BNR17 supplementation reduced visceral fat accumulation (belly fat) and waist circumference in obese adults. Therefore increase your intake of yogurt with live cultures, buttermilk, kefir, miso soup, sauerkraut, kimchi, tempeh, kombucha, apple cider vinegar, sour pickles, soft cheeses, and sourdough bread.
Eat a Mediterranean diet
Studies have shown that a Mediterranean diet can result in weight loss because it contains foods that are low in fats and low in calories. Therefore, eat Mediterranean Diet foods like fruits, vegetables, lean proteins, wholegrains and healthy fats from avocados and olive oil. Ensure that you also limit your intake of sugar, sodium, trans and saturated fats, processed carbohydrates and other processed foods.
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Menopause Weight Loss Help
Menopause Weight Loss Lifestyle Modifications
Lifestyle modifications that can help with menopause belly fat loss include the following:
Exercise regularly
A study found that increased physical activity was linked to decreased visceral adipose tissue (belly fat) accumulation. Therefore increase your physical activity by exercising regularly as you will not only lose belly fat, but will also reap other benefits of exercising because exercise supports bone and joint health, promotes good sleep, produces endorphins which make one feel good.
Manage stress effectively
Manage stress effectively since it results in the release of the stress hormone cortisol which results in deposition of visceral fat and weight gain. Cortisol also increases the appetite and can result in “emotional eating” as the person attempts to soothe themselves. Therefore, practice relaxation techniques like deep breathing and meditation daily. Ensure that you also regularly engage in selfcare activities that improve your physical, mental, emotional and spiritual wellbeing like exercising, journaling, spending time in nature, getting a manicure, listening to music, connecting with loved ones, engaging in a hobby you enjoy, praying and meditating. Make sure that you also joint support groups so that you can connect with other women who are also going through menopause. If you need help, do not hesitate to consult a counselor.
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Sleep Adequately
Studies show that inadequate sleep can cause weight gain by increasing ghrelin which is the hunger hormone that stimulates hunger and decreasing leptin which is the satiety hormone that signals satiety. This results in increased hunger. Sleep deprivation also increases cortisol levels which results in fat deposition especially around the abdomen. Therefore ensure that you get good quality sleep for at least 7 hours each night. Do this by improving your sleep hygiene by going to bed at the same time and waking up at the same time. Ensure that your bedroom is cool, quiet and comfortable. Make sure that you also avoid blue light from phones, computers and television before bed and avoid scrolling on your phone while in bed. Avoid napping during the day and take warm baths and sip warm drinks before going to bed.
Stop smoking
A study found that stopping smoking can result in visceral fat loss and reduce the risk for developing heart disease and stroke.
To quit smoking read How To Stop Smoking Naturally
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Practice intermittent fasting
A study found that intermittent fasting when combined with calorie restriction resulted in weight loss and a reduction in the risk for developing heart disease.
Monitor your waist to hip ratio
To get your waist to hip ratio measure your waist at its smallest point and then measure your hips at their widest part. Divide the waist measurement by the hip measurement to get your waist : hip ratio. If the number is 0.85 or lower, you are at a lower risk of developing certain diseases. Track your waist : hip ratio regularly to remain in the safe zone.
Menopause Weight Loss Supplements
Menopause weight loss supplements that can help with menopause belly fat loss include fiber, omega 3 fatty acids and probiotics.
Take dietary fiber supplements
A study found that soluble fiber intake was linked to decreased visceral adipose tissue accumulation. Therefore increase dietary soluble fiber intake if you want to decrease menopause belly fat. If you are not able to take adequate fiber from your diet, consider taking a fiber supplement.
We recommend Now Psyllium Husks Caps because they contain natural soluble fiber to maintain intestinal health and regularity. Psyllium swells upto 50 times its original volume when added to liquid and this bulking action helps it relieve constipation. They are unflavored. They are vegan, gluten-free, soy-free, corn-free, and non-GMO and kosher. The dose is 3 capsules taken with 8oz of a liquid 2-3 times a day. Each serving of 3 capsules provides 1.1 grams of dietary fiber (1.0 grams of soluble fiber and 0.1 grams of insoluble fiber).
It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Take omega 3 fatty acids
A study found that fish oil supplementation ( 1,600 mg/d eicosapentaenoic acid (EPA) and 800 mg/d docosahexaenoic acid (DHA)) increased lean mass and decreased fat mass. If you are not able to get adequate amounts of omega 3 fatty acids from your diet, consider taking an omega 3 supplement. The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg.
We recommend Now Omega 3 Fish Oil which provides 180 EPA 120 DHA per softgel.
It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Take probiotics
A study found that probiotic supplementation (Lactobacillus gasseri BNR17 ) reduced visceral fat accumulation (belly fat) and waist circumference in obese adults. Another study found that women who took probiotic supplements (Lactobacillus rhamnosus CGMCC1.3724 (LPR)) had more weight loss that those who did not. If you are not able to get adequate probiotics from your diet, consider taking a probiotic supplement.
We recommend Physician’s Choice Menopause Total Support Probiotic Supplement because it contains prebiotics, probiotics and botanicals that aid in digestive health, hormone balance, mood balance, and weight management during all stages of menopause. It contains 15 billion colony forming units (50B CFUs) of 5 probiotic strains to replenish the menopausal biome. It also contains black cohosh which provides relief from hot flashes, night sweats and mood swings. It also contains resveratrol which is an antioxidant that supports healthy aging, balanced mood and brain health. This probiotic for menopause symptom support is also 3rd party tested for purity and potency. Physician’s Choice Menopause Total Support Probiotic Supplement is the best probiotic for menopause weight loss.
It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Other Supplements
Supplements that can help with menopause weight loss include Estrogen Menopause Relief Weight Management.
Estrogen Menopause Relief Weight Management pills contain clinically proven ingredients like black cohosh, soy isoflavones, and metabolic herbal extract which promote lean muscle mass and aid menopause weight management, hot flashes and night sweats. These caplets are vegan, unflavored, drug-free, hormone-free, and gluten-free.
It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Menopause Weight Loss Herbs
Menopause weight loss herbs that can help with menopause belly fat loss include Ashwagandha.
Menopause weight loss with ashwagandha
A study found that participants who were undergoing chronic stress and who took 300 mg of ashwagandha twice a day for 8 weeks lost weight and reduced their BMI more than those in the placebo group. The ashwagandha group also reported less food cravings and less “emotional eating”.
Click on the link to learn more about Ashwagandha and other Herbs for Menopause
Cayenne pepper, green tea, ginger, turmeric, cardamom and cinnamon. These herbs increase the metabolic rate which this helps the body burn more calories.
3 Day Menopause Weight Loss Diet Meal Plan
This menopause weight loss plan will help you lose weight and lose menopause belly fat.
Day 1
Breakfast
Parfait made with 1 cup yogurt with live cultures, ½ cup strawberries, 1 tbsp mixed flaxseeds, sesame seeds and sunflower seeds
2 slices French toast made from wholegrain bread, 2 eggs, ½ cup soy milk, 1 tsp cinnamon
1 cup green tea
Mid Morning Snack
Sliced, raw vegetables like carrots, cauliflower, celery, cucumbers
1 tbsp peanut butter
Lunch
4 oz grilled, organic salmon with seasoning and 1 cup brown rice
Rainbow vegetables sauteed in olive oil like bell peppers, broccoli, carrots, cauliflower, zucchini
Banana berry ice-cream made by blending 2 frozen bananas, 1 cup berries, 1 cup soy milk, 1 tbsp soya powder
Mid Afternoon Snack
1 cup green tea
½ cup raw peanuts
Dinner
1 cup grilled pumpkin drizzled with 1 tbsp of pumpkin seed oil
Rainbow soup made from vegetables like bell peppers, carrots, onions, garlic, tomatoes, zucchini and spiced with black pepper, garlic and ginger.
1 cup strawberries
Day 2
Breakfast
Parfait made with 1 cup yogurt with live cultures, ½ cup peaches, 1 tbsp shredded coconut, 1 tbsp mixed flaxseeds, sesame seeds and sunflower seeds
2 slices wholegrain bread with omelette made from 2 eggs, 1 tomato, ½ bell pepper, ½ onion
1 cup green tea
Mid Morning Snack
Sliced, raw vegetables like bell peppers, broccoli, carrots, cauliflower, celery, cucumbers
1 tbsp peanut butter or other nut butter
Lunch
4 oz steamed, organic chicken with seasoning and 1 cup brown rice
Rainbow vegetables sauteed in olive oil like bell peppers, broccoli, carrots, cauliflower, zucchini
Banana mango ice-cream made by blending 2 frozen bananas, 1 cup mango cubes, 1 cup soy milk, 1 tbsp soya powder
Mid Afternoon Snack
1 cup green tea
½ cup Brazil nuts or other nuts
Dinner
1 cup grilled sweet potato drizzled with 1 tbsp of olive oil
Rainbow soup made from vegetables like bell peppers, carrots, onions, garlic, tomatoes, zucchini and spiced with black pepper, garlic and ginger.
1 cup pineapple cubes
Day 3
Breakfast
Parfait made with 1 cup yogurt with live cultures, ½ cup pears, 1 tbsp pumpkin seeds, 1 tbsp mixed flaxseeds, sesame seeds and sunflower seeds
2 slices French toast made from wholegrain bread, 2 eggs, ½ cup soy milk, 1 tsp cinnamon
1 cup green tea
Mid Morning Snack
Sliced, raw vegetables like bell peppers, broccoli, carrots, cauliflower, celery, cucumbers
1 tbsp peanut butter
Lunch
4 oz ground, organic beef spaghetti sauce made with tomatoes, bell peppers, onions, olive oil and 1 cup whole grain spaghetti
Rainbow vegetables sauteed in olive oil like bell peppers, broccoli, carrots, cauliflower, zucchini
Banana orange ice-cream made by blending 2 frozen bananas, 1 cup orange slices, 1 cup soy milk, 1 tbsp soya powder
Mid Afternoon Snack
1 cup green tea
½ cup walnuts or other nuts
Dinner
1 cup grilled squash drizzled with 1 tbsp of pumpkin seed oil
Rainbow soup made from vegetables like bell peppers, carrots, onions, tomatoes, zucchini and spiced with black pepper, garlic and ginger.
1 orange
For the 7 day menopause weight loss plan read the Natural Menopause Symptom Relief Book
FAQ
Which are the menopause weight loss prescription medications?
The weight loss prescription medications that have been approved by the FDA include Bupropion-naltrexone (Contrave), Liraglutide (Saxenda), Orlistat (Xenical, Alli), Phentermine-topiramate (Qsymia), Semaglutide (Wegovy, Ozempic), Setmelanotide (Imcikvree) and Tirzepatide (Mounjaro, Zepbound).
Glucagon like peptide 1 (GLP1) weight loss prescription medications like Semaglutide (Wegovy) and Tirzepatide (Zepbound). are used off label for menopause weight loss.
Which are the best menopause weight loss pills?
There are no specific menopause weight pills. However, weight loss drugs like Semaglutide (Wegovy) are used off label for menopause weight loss. Consult our Doctor today to see if you are a good candidate for weight loss injections.
Some menopause supplements are also formulated to help with menopause weight loss. These include Estrogen Menopause Relief Weight Management.
Estrogen Menopause Relief Weight Management
Estrogen Menopause Relief Weight Management pills contain clinically proven ingredients like black cohosh, soy isoflavones, and metabolic herbal extract which promote lean muscle mass and aid menopause weight management, hot flashes and night sweats. These caplets are vegan, unflavored, drug-free, hormone-free, and gluten-free.
It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Which is the best menopause weight loss protein powder?
The best menopause weight loss protein powder is Natures Bounty Complete Protein and Vitamin Shake Mix because it contains protein, fiber, collagen and 16 vitamins and minerals like vitamins B1, B2, B3, B5, B6, B7, B9, B12, vitamin C, vitamin D2, calcium, iron, magnesium, sodium, phosphorus and potassium. It also contains flaxseeds which are beneficial for menopause because they contain phytoestrogens that act like estrogen in the body. It also contains the digestive enzyme bromelain from pineapple and papain from papaya. It is perfect for menopause weight loss because each serving (2 scoops) provides 120 calories and 15 grams of protein that includes all the 9 essential amino acids.
It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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What are the menopause weight loss macros?
One of the common menopause weight loss macros is the 40/30/30 diet which means that you consume 40% of your calories from carbohydrates, 30% of your calories from proteins and 30% of your calories from fats. This menopause weight loss macros will help you lose weight and gain muscle. To determine how many calories you need each day do the following:
Menopause Weight Loss Calories For Very Active Lifestyle
If you have a very active lifestyle multiply your current body weight in pounds by 16-18 to get the number of calories you need each day to maintain your current weight. To lose weight you need to eat less than these calories. A good calorie deficit is 500 calories per day since this will enable you to lose 1 pound per week. For example if you are 80kg or 160 pounds and you lead a very active lifestyle, you need 160×17=2720 calories each day to maintain your weight. To lose weight consume 2720-500=2220 calories each day (40% from carbs, 30% from proteins, 30% from fats).
Menopause Weight Loss Calories For Moderately Active Lifestyle
If you have a moderately active lifestyle multiply your current body weight in pounds by 15 to get the number of calories you need each day to maintain your current weight. To lose weight you need to eat less than these calories. A good calorie deficit is 500 calories per day since this will enable you to lose 1 pound per week. For example if you are 80kg or 160 pounds and you lead a moderately active lifestyle, you need 160×15=2400 calories each day to maintain your weight. To lose weight consume 2400-500=1900 calories each day (40% from carbs, 30% from proteins, 30% from fats).
Menopause Weight Loss Calories For Sedentary Lifestyle
If you have a sedentary lifestyle multiply your current body weight in pounds by 12-14 to get the number of calories you need each day to maintain your current weight. To lose weight you need to eat less than these calories. A good calorie deficit is 500 calories per day since this will enable you to lose 1 pound per week. For example if you are 80kg or 160 pounds and you lead a sedentary lifestyle, you need 160×13=2080 calories each day to maintain your weight. To lose weight consume 2080-500=1580 calories each day (40% from carbs, 30% from proteins, 30% from fats).
Is magnesium important for menopause weight loss?
Magnesium does not have a direct role in menopause weight loss. However, magnesium is important for menopause because it helps prevent osteoporosis, promotes better sleep, helps with mood regulation, depression and anxiety and contributes to better heart health. Therefore consume magnesium rich foods like avocados, bananas, beans, broccoli, cashews, dark chocolate, leafy greens (spinach), seeds (pumpkin, sesame, sunflower), soybeans, wholegrains (whole wheat bread, brown rice).
What is the best treatment for menopause?
The best treatment for menopause is one that relieves menopause symptoms without increasing the woman’s risk for developing serious conditions. Hormone replacement therapy (HRT) relieves some of the symptoms of menopause like hot flashes and night sweats. It also improves sleep, reduces vaginal dryness and painful sex. HRT also reduces the risk of developing heart disease and fractures from osteoporosis.
However, side effects of HRT include developing breast cancer, cancer of the uterus, stroke, blood clots in the legs, blood clots in the lungs, breast pain, vaginal bleeding, gall bladder disease, bloating, nausea, diarrhea, headache, mood changes, muscle cramps, skin rash, itchy skin, hives, and allergic reactions.
Consequently HRT is not the best treatment for women who do not want to develop these conditions.
Our Menopause Expert Doctor does not use HRT. She uses food as medicine, supplements and lifestyle modifications to provide relief for menopause symptoms. This is the best treatment for menopause since it does not cause other illnesses. Email AlmasiSkincare@gmail.com to consult her.
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