One of the most common questions I get when women find our program is,

"Isabel, can I still lose weight even though I’m currently navigating menopause?"

The answer is a resounding YES, and thousands of women in our community are already seeing and enjoying incredible results.

I will turn 51 in October. Before I started the plan, I was feeling hopeless in regards to losing the extra weight I’ve gained, supposedly because of hormonal changes, so "normal" at this age.

Well, it doesn’t have to be like that! Nothing is impossible with God! He can give us the strength we need to commit to this plan.

I’m celebrating that I've lost 40.3 pounds (and counting).

We are truly what we eat! This plan works!!

- Mele P. (a happy New Life Promise member)

What exactly are these women doing?

Below is a great checklist to help you get started on your menopause weight loss journey. Although every woman is individual and your personal needs may be different, I have found the 5 tips below to be the most helpful to any woman wanting to lose weight even during their menopausal years. 

#1 - Increase Protein Intake

Oftentimes, women will tell me they’re eating super healthy but still gaining weight. The culprit is typically their protein intake or lack thereof.

I had a good friend tell me, 

"But I’m eating so healthy.  I eat oatmeal for breakfast, a salad for lunch, fruit as a snack, and chicken and vegetables for dinner. And I’m still gaining weight, especially around my middle. What am I doing wrong?"

Can you see what the problem is here? There is hardly any protein included throughout the day. The majority of her protein is in her evening meal and that is not nearly enough. 

During menopause, protein is essential for maintaining muscle mass, which is crucial for a strong metabolism. Start including 20-30g of protein in each meal, aiming for 80-120g per day. You will notice a significant difference, not only in your energy levels but in your metabolism, finally getting your body to drop the unwanted weight.

#2 - Consume Fiber-Rich Foods

Fiber is vital for digestion and overall health. Foods like fruits, vegetables, oats, lentils, and nuts should be staples in our diet. Aim for at least 25g of fiber per day to support a healthy gut and assist in weight loss. 

If you’re not sure what 25g of fiber looks like, just be sure to include a minimum of one high-fiber food each time you eat.

Here's a sample day, with the high-fiber food highlighted:

Breakfast: oatmeal with almond butter and strawberries 

Lunch: Chicken and Veggie Quinoa Skillet (from Week 1 of the New Life Promise program)

Snack: almonds and an apple

Dinner: Zesty Beef and Veggie Meatloaf with Zesty Roasted Sweet Potatoes (from Week 3 of the New Life Promise program) 

Also notice that there is even more fiber in some foods I didn’t highlight like the almond butter, strawberries, almonds, and veggies added to each meal.

Fiber can be a game changer when it comes to our weight loss efforts, especially during menopause. 

#3 - Engage in Strength Training

Strength training is vital during menopause as it helps preserve muscle mass, which naturally declines with age. 

I highly recommend every woman do a full-body strength training workout 3 days a week, regardless of whether they are a beginner or an advanced exerciser.

If you are a beginner, a program like our BodyFIT Foundations program would be a great place to start. It is suited for even the most beginner exerciser but can also be modified for those who are more advanced.

Supporting healthy muscle mass is one of the best ways to keep your metabolism going strong, even during menopause.

#4 - Regular Walking

Walking is an excellent low-impact exercise that can be easily incorporated into your daily routine. People often underestimate the power of walking and assume it is not enough. But I’m here to tell you, walking can dramatically change your weight loss efforts and your body overall.

Begin by tracking your steps and then slowly increase your step count each day. There is no need to go from no walking to 10,000 steps right away. Actually, I highly recommend against that.

Track your steps for a day, and if you’re currently at 3,000, shoot for 3,500 the next day. Do that for a few days and then increase another 500 steps. Do this incrementally and slowly until you are getting between 8,000 and 10,000 steps per day.

Again, slow and steady is the goal here. Even if it takes several months to get there, you are dramatically increasing your cardiovascular health, endurance, and metabolic rate in the process.  

#5 - Consider Supplements

Certain supplements can be extremely supportive during menopause. Specifically, doctors are starting to recommend Omega-3s, Magnesium, Vitamin D, and Turmeric as an integral part of a menopause supplement plan.

Begin by taking the best anti-inflammatory duo, Omega-3 and Turmeric, which have both been found to have a dramatic effect on those pesky menopausal symptoms.

Our OmegaPURE and InflamCALM formulas have been tested for the utmost purity and effectiveness. Be extremely careful with over-the-counter varieties, which have been found to contain more fillers and additives than actual beneficial ingredients.

Remember, your body can and will lose weight during menopause with the right strategies in place. Begin with the 5 tips above to support your metabolism and encourage weight loss even as your hormones change.