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women over 50

Gain Energy and Lose Weight While Balancing Hormones Naturally

Apr 09, 2024

Menopause brings on hormonal changes that can lead to weight gain and decrease in energy levels. This can become a vicious cycle. If we lack energy, how are we going to have the drive to workout effectively? Contrary to popular belief, achieving weight loss and increasing energy levels is not an impossible task. With the right approach and lifestyle adjustments you can empower yourself and reclaim your vitality.

Weight Gain and Energy Depletion

Weight gain during and after menopause is a common concern for many women. The hormonal shifts can contribute to changes in body composition, especially abdominal fat. Additionally, metabolic rate tends to slow down with age making it more challenging to maintain or lose weight. Alongside weight gain, many women experience a decrease in energy levels which can further exacerbate feelings of fatigue and lethargy.

Strategies for Increasing Energy Levels While Decreasing Weight


Balanced Diet Including Protein, Fiber and Quality Fat

Focus on consuming whole foods and avoiding processed foods and added sugars. Track your food for a couple of weeks with a food diary or an app and see how much protein, fat and fiber you’re getting on a typical day. Once you see where you’re at, start crowding out less beneficial foods with more nutrient dense foods. I use what I call The 25 Rule with clients. Aim for at least 25 grams of protein at each meal, 25 grams of fiber each day and no more than 25 grams of added sugars a day.

Regular Exercise and Movement

Strength training is one of the most important things we should all be doing as we age. If you haven’t started yet, start now. We start to lose muscle in our 30’s. Muscle is an endocrine organ and will be your friend as you age. Plus, muscle burns more calories at rest than fat. Cardiovascular exercise is important to maintain heart and lung health, will help you feel more energized and will burn calories. Aim for three hours of cardio a week or 30 minutes a day. I recommend clients workout in what is called Zone 2. Doing a talk test, this would be barely being able to get a sentence out. If you’re already doing all of this, it’s time to add HIIT High Intensity Interval Training to your routine. Just two 20-minute workouts a week can make a big difference in your weight loss and energy gain goals. Then there is daily movement. Just because you get a workout in doesn’t mean you can sit at a desk for the rest of the day. Sneak in movement wherever you can.

Adequate Sleep

Prioritize quality sleep as it plays a crucial role in hormone balance, metabolism, appetite and energy levels. Read more about the importance of and how to get enough quality sleep here. Aim for seven to nine hours of uninterrupted sleep at night. Want to improve your sleep? Start today with Improve Your Sleep In Menopause.

Stress Management

Chronic stress can negatively impact hormone levels and metabolism, leading to weight gain and fatigue. Practice stress reducing techniques that feel good to you. It feels good to feel good. Experiment with meditation, breathwork, The MELT Method, and journaling. Spend time with friends that make you laugh and feel at ease. Soothing music or reading are other ways to help take your mind off of daily stressors. Reducing stress will help to keep hormones in balance and allow your body to release excess weight while feeling more energetic.

Stay Hydrated

Drink a glass of water upon waking. Then, sip water throughout the day. Your body holds onto hydration more if you sip more frequently. Eat water filled fruits and vegetables as well. Keep hydrated to support optimal bodily functions and reduce fatigue and lethargy. 

Implementing healthy lifestyle habits can help women in and after menopause maintain a healthy body weight, lose weight and increase energy. I work with my clients in a holistic way utilizing my signature program The 6 Pillars of Wellness to help them achieve their health, wellness and weight loss goals.  To learn more about improving your health and wellness and weight loss in menopause, sign up for my monthly newsletter. I’ll send you my Free Week’s Worth Guide for Healthy On-the-Go Lunches as well.

If you’re wondering how to work with me, schedule a complimentary Discovery Call so we can get to know each other, and I can give you more details about my private programs.

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