• Casey Farlow, MPH, RDN

How to Lose Weight During Menopause

In today's video, Casey will be sharing 8 research-based strategies she uses with her clients to help them boost their metabolism and lose weight during menopause. You don't have to suffer through this phase of life! With a few simple changes each day, you can keep menopause symptoms like fatigue, dry skin, anxiety, and low libido at bay.

Work with Casey to get a personalized lifestyle, nutrition, supplementation strategies, and 1-on-1 support during your transition through menopause:


Download the 2-page Menopause PDF cheat sheet here:

How to Lose Weight During Menopause (Cas
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#1. Cycle your calorie range.

Instead of consistently restricting your caloric intake (and putting yourself in permanent starvation and fat-storing mode), you should be cycling between a 'maintenance' range and a "restriction" range. Working with a dietitian to find your specific calorie ranges is ideal. However, using a free calorie calculator like this one can be a good place to start.

#2. Prioritize strength training 30 minutes, 2x/week.

Resistance training is critical to maintain your muscle mass during this phase of your life! Be brave and venture into heavier weights for exercises that work large muscle groups like squats, lunges, and rows. Push-ups against the wall are a great starting point. Work with a personal trainer to get a customized workout plan, or checkout a free fitness app like this one. You know you're lifting enough weight when you can only do 12-15 repetitions of an exercise.

#3. Aim for 20 grams of protein at every meal.

Eating protein will help you maintain your muslce, and muscle is an incredible calorie burner. Hello, faster metabolism! Make sure you include 20 grams of protein for every meal, which is about the size of the palm of your hand or a deck of cards. Your snacks should also be a good balance of protein, fat, and fiber. (For 50+ hormone-friendly snack ideas, checkout this free guide I made.)

#4. Practice good blood sugar stabilization strategies.

Your hormones, which control your metabolism and weight, thrive when your blood sugar stays stable (like a gentle wave, bobbing up and down). Unfortunately, a variety of lifestyle factors can turn that gentle wave into an extreme rollercoaster ride. Here are a few strategies to try each day to keep your blood sugar level (and metabolism humming along):

  • Get 30 minutes of sunlight each day

  • Only consume calories when the sun is out (ie. after sunrise to before sunset)

  • Include fibrous foods with each meal (eg. vegetables, fruits, legumes, nuts, seeds)

  • Avoid refined carbohydrates, processed foods, and sugar-laden drinks

  • Go easy on the caffeine (1-2 cups of coffee/day)

#5. Walk a minimum of 7,000 steps per day.

Your body is designed to move. Walking flushes out toxins, lubricates your joints, and helps your body burn fat. Use the step-counter on your iPhone or a step tracker (like FitBit) and set a goal for at least 7,000 steps per day. Try to spread out that movement over the course of the day with a morning, afternoon, and evening walk. If you have a sedentary job, set a timer to remind you to stand up once per hour, which studies show can improve blood sugar balance and insulin sensitivity dramatically!

#6. Drink 1 cup of green tea per day.

Green tea is amazing during menopause for a few reasons:

  • It balances estrogen

  • The polyphenols feed good gut bacteria

  • It boosts metabolism 5-6% (!!!)

  • L-theanine balances out the caffeine, resulting in fewer jitters and less anxiety.

I really like the matcha green tea brand Pique (#notsponsored).

#7. Incorporate 1 stress management strategy per day.

Sleep insomnia and stress are two of the biggest obstacles I help my clients work through. It's so easy to put your to-do list above stress-management strategies like meditating, journaling, doing yoga nidra, sitting in nature, or journaling. To be frank, if you don't find time to do at least one of these things 20 minutes per day, it's going to be almost impossible to lose weight. Grab your calendar and commit to 20 minutes every day. It can be as simple as getting into nature and taking a few deep breaths. Apps like Calm or Headspace also have a variety of meditations, relaxing music, or yoga nidra practices to follow along with.

#8. Talk to an Endocrinologist about Bioidentical Hormones.

Menopause is a result of a permanent change in hormone levels, so naturally, Hormone Replacement Therapy (HRT) can make a huge difference in symptom severity. HRT is a personal decision and should be made with care and the assistance of a physician who is familiar with the research. Generally, the research I've seen suggests bioidentical hormones are a safer choice than synthetic hormones. I often refer clients to specialists found through BioTe Medical.