Menopause is challenging! Fatigue, insomnia, and brain fog just scratch the surface and can make losing weight feel like a mountain to climb. Despite all these obstacles, I want to reassure you that reaching your weight loss goals is achievable without relying on extreme diets or quick fixes.
Myth-Busting: Let’s Set the Record Straight
Myth 1: Menopause destroys metabolism and makes weight loss an unattainable goal.
When I experienced the weight piling on, I instantly assumed it was my metabolism being affected by the hormone changes that were making me feel so awful. It turns out, though, that hormone changes do affect our metabolism – slightly; research indicates that the fact isn’t extreme. I was shocked by this! In fact, some studies propose that the reduction in metabolic rate during menopause is only around 50-100 calories per day.
“While hormonal changes during the menopause transition may contribute to an average weight gain of 5 pounds (2.3 kg), this is likely due to a combination of factors, including aging and lifestyle habits, rather than just a slowing metabolism. Weight loss is still achievable with a consistent, balanced approach.”
Fact 1: Weight loss during menopause is still about calorie deficits.
Even with the changes brought on by menopause, the fundamental principle of weight loss stays the same! We need to expend more calories than we consume. A personalized macro plan can be the game changer for you in achieving the calorie deficit required for weight loss.
In other words, the fantastic news is that you’re in the right place. Everything we teach in this amazing group – WORKS!! Why? Because it is evidence-based!
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Myth 2: You need a ‘hormone-balancing’ diet to manage your weight during menopause.
This myth claims that certain foods can magically balance hormones and lead to weight loss or that you need to follow a fasting protocol. While some foods ‘may’ help alleviate some menopausal symptoms, no specific diet can replace a balanced diet. No food or diet can single-handedly regulate hormones enough to cause weight loss without a calorie deficit….and if anyone mentions “hormone balance” and is not a certified endocrinologist or perhaps a gynecologist in terms of diet or supplements perhaps turn a different way.
Fact 2: Want your best chance of health through the menopause transition? Eat a well-balanced diet and you can stay away from those extreme measures!
Consuming whole, nutrient-dense foods that provide the body with the macro and micronutrients it needs is incredibly important. A well-rounded approach, including a balanced mix of lean proteins, healthy fats, complex carbohydrates, and plenty of fruits and vegetables, can help manage symptoms and boost overall health.
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Myth 3: Advice from your favourite influencer saying that exercise – regardless of whether it is endurance, interval training, weight training, or everything in between is bad for you.
This myth can be discouraging! I have had so many women ask and are concerned about their favourite activity being bad for them. This is awful! People may stop from doing activities that will help them achieve their weight loss and health goals! No good!
Fact 3: Regular physical activity remains essential for weight loss and overall health during menopause, offering benefits beyond calorie burning.
The amount of information coming at us can be so overwhelming and deafening that it causes us to give up. These people might be well-meaning, but they do not have your best interest in mind or the science, right? The truth is, while menopause does bring changes that affect the body, it does not mean exercise should be avoided. In fact, maintaining or starting an exercise routine is extremely important for managing your weight during menopause.
Exercise helps alleviate menopausal symptoms, preserve muscle mass, and maintain a higher metabolic rate, all of which are crucial for weight management during this period. Strength training can counteract muscle loss related to aging, helping to sustain or even boost metabolic rate.
As well, exercise contributes to improved mood and stress reduction…which is essential for overall well-being during the menopausal transition – so why would anyone recommend against it!?
So, what’s the takeaway for YOU?
This means you don’t need a special diet or to eliminate entire food groups to shed pounds during menopause. All you need is a moderate calorie deficit, which can be achieved by learning to control your portion sizes through calorie or macro tracking and getting consistent!!
I know that applying these principles might be easier said than done, especially when dealing with the unique challenges of menopause. Many women at this life stage cope with grown children leaving the nest, aging parents needing care, demanding careers, and societal pressure to succeed constantly. I get it….finding and affording healthy food can be tough when trying to maintain a balanced diet.
Menopause symptoms like fatigue, brain fog, hot flashes, insomnia, and anxiety only add to the struggle. And let’s not forget the overwhelming and confusing information from social media.
How do you approach everything?
One day at a time. I will write more on this but decide what you can do TODAY and do that. Then, do that again tomorrow. Remember to be patient with yourself and celebrate every milestone, no matter the size.
Seek evidence-based information, and if the advice is extreme – that’s your clue! Rely on this group, get your macro check done if you haven’t and share your journey with us!
And….remember, you’ve got this. Plus, now we know – you are not at the whim of your metabolism!!
With love and support,
Coach Catharine