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5 ways to lose weight during menopause

Even though your body is changing, there are proven ways to maintain weight, lose weight, and prevent weight gain in the first place.

Updated on November 4, 2022

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During menopause, it’s common for people to deal with a number of symptoms, from hot flashes to night sweats to weight gain. While a shift in body temperature can be inconvenient and uncomfortable, carrying extra pounds has been linked to numerous chronic conditions, including diabetes, heart disease, and cancer.

Lisa Ann Golik, MD, an OBGYN at Saint Agnes Medical CenterShow More

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Keep A Log

Dr. Golik says that the first step to achieving a healthy weight is to honestly assess your diet and physical activity. “Write down what you do for exercise and what you eat in a day,” she advises.

Research has frequently linked tracking your food intake to weight loss. For example, one 2021 reviewShow More

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Tailor Your Diet

Medical experts continue to debate the ultimate eating plan for weight loss, though many agree eating fewer calories is necessary. Whether you're trying to maintain your weight or slim down, it’s wise to focus on a healthy, balanced diet consisting largely of fruit, vegetables, whole grains, andShow More

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Schedule Activity Time

Make a calendar appointment on your smartphone to do something fitness-related, encourages Golik. “It doesn’t have to be going to the gym,” she says. “It could be taking a group exercise class in a park or walking with friends.”

As for dropping pounds, physical activity can help. PostmenopausalShow More

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Go For H2O

Research on whether drinking more water leads to greater weight loss isn’t conclusive. But in terms of a healthy diet, H2O is better than sugary beverages like soda and fruit juice. There’s even evidence that replacing those drinks with water may lead to weight loss over time. 

It should beShow More

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Lean On Others

“If you need help, ask for it,” advises Golik. “Find a friend who also is concerned about their health. Keep tabs on each other and support one another during the process.”

You may want to try getting fit together. “A fitness buddy will help you be more accountable,” adds Golik. A buddy system canShow More

Slideshow sources open slideshow sources

WomensHealth.gov. Menopause and your health. September 21, 2018.
Silva TR, Oppermann K, Reis FM, Spritzer PM. Nutrition in Menopausal Women: A Narrative Review. Nutrients. 2021 Jun 23;13(7):2149.
Nutrition.gov. Interested in Losing Weight? Accessed November 2, 2022.
Patel ML, Wakayama LN, Bennett GG. Self-Monitoring via Digital Health in Weight Loss Interventions: A Systematic Review Among Adults with Overweight or Obesity. Obesity. March 2021. 29(3): pp 478-499.
Gibbs BB, Kinzel LS, et al. Short- and Long-Term Eating Habit Modification Predicts Weight Change in Overweight, Postmenopausal Women: Results from the WOMAN Study. Journal of the Academy of Nutrition and Dietetics. September 1, 2012. Volume 12, Issue 9, pp1347-1355.
Knight MG, Anekwe C, et al. Weight regulation in menopause. Menopause. 2021 May 24;28(8):960-965.
A Kong, S Beresford, et al. Self-monitoring and eating-related behaviors are associated with 12-month weight loss in postmenopausal overweight-to-obese women. Journal of the Academy of Nutrition and Dietetics. September 1, 2012. 112(9), 1428–1435.
Chopra S, Sharma KA, et al. Weight Management Module for Perimenopausal Women: A Practical Guide for Gynecologists. J Midlife Health. 2019 Oct-Dec;10(4):165-172.
Lombardo M, Perrone MA, Guseva E, Aulisa G, Padua E, Bellia C, Della-Morte D, Iellamo F, Caprio M, Bellia A. Losing Weight after Menopause with Minimal Aerobic Training and Mediterranean Diet. Nutrients. 2020 Aug 17;12(8):2471. 
Barnard ND, Kahleova H, et al. The Women's Study for the Alleviation of Vasomotor Symptoms (WAVS): a randomized, controlled trial of a plant-based diet and whole soybeans for postmenopausal women. Menopause. 2021 Jul 12;28(10):1150-1156.
Centers for Disease Control and Prevention. Physical Activity for a Healthy Weight. Last reviewed June 16, 2022.
Centers for Disease Control and Prevention. Finding a Balance of Food and Activity. Last reviewed February 13, 2022.
Centers for Disease Control and Prevention. Losing Weight. Last reviewed September 19, 2022
van Gemert WA, Peeters PH, et al. Effect of diet with or without exercise on abdominal fat in postmenopausal women – a  andomized trial. BMC Public Health. 2019. 19(174).
26th Annual Meeting of The North American Menopause Society September 30–October 3, 2015, Las Vegas, NV. Menopause. December 2015 - Volume 22 - Issue 12 - p 1361-1401.
Bracamontes-Castelo G, Bacardí-Gascón M, Jiménez Cruz A. Effect of water consumption on weight loss: a systematic review. Nutr Hosp. 2019 Dec 26;36(6):1424-1429. 
P Little, B Stuart, et al. An internet-based intervention with brief nurse support to manage obesity in primary care (POWeR+): a pragmatic, parallel-group, randomised controlled trial. The Lancet Diabetes & Endocrinology. October 1, 2016. Volume 4, Issue 10, pp821-828.

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