*Content reviewed by HotPause Health Medical Advisor & Registered Dietitian Val Schonberg, MS, RD, MSCP

How Do You Lose Weight Through Diet In Menopause?

HotPause Health Medical Advisor and Registered Dietitian, Val Schonberg, shares ways to lose weight through diet in menopause. Weight loss in menopause is complicated. Research shows that restrictive diets like keto and intermittent fasting can result in short-term weight loss, but oftentimes that short-term weight loss is reversed.

Here are things to focus on:

• Strength Training: Building muscle through strength training is critical as muscle mass naturally decreases with age. Muscle helps burn calories more efficiently, thus helping to manage weight and reduce belly fat.
• Aerobic Exercise: Regular cardiovascular exercise, such as brisk walking, cycling, or swimming, helps burn calories and can reduce overall body fat, including abdominal fat.
• Balanced Diet: Emphasize a diet rich in vegetables, fruits, whole grains, and lean proteins. These foods help manage blood sugar levels and provide essential nutrients needed during menopause.
• Adequate Protein Intake: Increasing dietary protein can help combat muscle loss associated with aging and aid in satiety, helping to manage calorie intake more effectively.
• Quality Sleep: Ensuring adequate sleep is crucial as it helps regulate hormones that control appetite and metabolism. Poor sleep can exacerbate hormonal imbalances and contribute to weight gain