How to Lose Weight During Menopause Naturally

They said these would be your golden years - but sudden weight gain, unpredictable moods, and sleepless nights were not part of your vision. 

This is the unfortunate reality for most women though, from the early perimenopause weight gain and across the remaining stages of menopause. 

The vibrancy and comfort of your youth seem to be slipping away. But you can get a grip on things by learning how to lose weight during menopause naturally here in this guide.

We’ll talk about following a menopause diet plan paired with a consistent exercise regimen to help you fight off menopause weight gain. You’ll also discover the best probiotics for belly fat - Provitalize -and what a difference it can make in your journey. 

Can You Lose Weight During Menopause?

First things first, what is menopause - and why is it so hard to lose weight during this transformative period of your life? 

Let’s talk a bit about the root cause of the common menopause symptoms before discussing how to lose weight fast during menopause.

Why is it Hard to Lose Weight During Menopause?

Your body begins a hormonal dance as you edge into your late 40s and 50s. Most notably, estrogen levels drop. This is the main culprit behind the weight gain many women experience. 

This hormonal shift can cause a reduction in muscle mass, which in turn decreases the rate at which your body uses calories, slowing down your metabolism.

You may also experience insulin resistance as estrogen levels plummet. The end result is your body starts storing fat more readily than it used to, especially around the abdominal area. 

This isn't just a cosmetic concern. Excess abdominal fat is linked to a higher risk of heart disease. As you may already have realized, it also takes a toll on your mental health.

Sleep disturbances are another hallmark of menopause. Your body produces more cortisol (the stress hormone) as night sweats and insomnia disrupt your sleep cycle. Elevated cortisol levels can increase appetite and promote fat storage, particularly in the belly area.

Lastly, age can bring about a natural decrease in energy expenditure, which means you're burning fewer calories during both rest and exercise. This combined with lifestyle factors like less physical activity can further exacerbate weight gain.

So, Can You Actually Lose Weight During Menopause?

We know you feel discouraged right now as you look back at the slim figure you once had and wonder where the time went. But take a deep breath and relax - we’re going to teach you how to lose weight during menopause naturally. 

While the challenges are real, they’re far from insurmountable. Menopause isn't a dead-end for your weight management goals. It's simply a detour that requires new strategies and tools to navigate effectively.

And, you can count on Better Body as your guide to reaching your goals of a flat stomach and a rejuvenated lust for life. 

How to Lose Weight During Menopause

Achieving and maintaining a healthy weight during this transformative phase is within your grasp. All it takes is the right blend of dietary adjustments, physical activity, lifestyle changes, and the potent formula of Provitalize.

So, without any further ado, let’s get into how to lose weight during menopause with supplements naturally.

Start With the Right Foundation: Better Body Provitalize Probiotics

The bedrock of your journey to support a healthy weight should be rooted in balancing your gut health. Why? Because the link between your gut and overall well-being is undeniable. 

Your gut isn’t just responsible for digesting food. It's a central hub of neurotransmitters, immune responses, and, most pertinently for our discussion, hormones. 

A healthy gut can aid in better hormone regulation, which is crucial during menopause when hormonal fluctuations are at their peak. So, how do you support gut health? You need the best probiotic for menopause!

Probiotics Proven to Support Healthy Weight

That’s where Provitalize comes in. It’s helped millions of women feel better and look better at all stages of menopause. It can do the same for you. And, you don’t just have to take our word for it - the Provitalize reviews speak for themselves.

Provitalize harnesses the best probiotic for menopause weight gain specifically designed for women going through menopause. 

How do probiotics help with menopause weight gain, though? These strains have been meticulously researched and curated to aid in improving metabolism, reducing unwanted fat storage, and enhancing energy levels.

The level of research that went into selecting these strains is crucial, as some probiotics can cause weight gain. You can rest assured you’re only getting the right probiotics when you take Provitalize.

These include lactobacillus gasseri, which goes above and beyond supporting healthy digestion. It also alleviates menstrual discomfort, fights off ulcers, and of course, aids in weight management.

Other probiotics include B.Breve IDCC04401 and B.Lactis R101-8. But while probiotics are the foundation of the Provitalize ingredients list, there are others that make it so effective…

Other Powerful Ingredients

• Turmeric Root Extract: Turmeric also plays a vital role in supporting a healthy metabolism while potentially aiding in fat reduction.
• Moringa Leaf Extract: This is a superfood in its own right. It’s packed with essential vitamins, minerals, and amino acids. It supports cellular health and can aid in balancing blood sugar levels, which is crucial for managing weight.
• Curry Leaf Extract: This potent herb aids in carbohydrate metabolism, ensuring that sugars from our diet are used for energy rather than being stored as fat.
• Bioperine®: This ingredient is derived from black pepper. It enhances the bioavailability of other ingredients, ensuring that the body absorbs and utilizes the beneficial compounds in Provitalize more effectively.
• Sunflower Lecithin: This aids in the smooth absorption of all the active ingredients, ensuring that every capsule of Provitalize delivers maximum benefit.

We’ve even encapsulated these herbs for menopause weight gain in our trademarked delay-release capsules that protect the probiotics from stomach acid. This ensures they are effectively absorbed by the body.

Weight Management is Just the Tip of the Iceberg…

Are there any Provitalize side effects? Not really. Is it effective? According to the 2 million women and counting that have achieved Menobliss with it, yes! And the truth is that weight management is just the tip of the iceberg for Provitalize users.

While you came here specifically to learn how to lose weight during menopause with supplements naturally, it’s worth noting that Provitalize is holistic and supports an overall state of well-being. From fending off hot flashes to helping you get a better night’s sleep, a balanced lifestyle awaits you in that first bottle. 

It’s the best menopause supplement for an array of troublesome symptoms - from menopause fatigue to menopause nausea, menopause anxiety, menopause acne, body odor during menopause, and more.

See how it stacks up to the competition in our comparisons with Golo, Happy Mammoth Hormone Harmony, and Meno. But for now, let’s progress our conversation on how to lose weight during menopause.

Pair Our Supplement With a Healthy Diet

Taking Better Body Provitalize Probiotics is a significant step towards regulating and supporting your body's internal processes. But it’s just that - a single step in a comprehensive approach to losing weight during menopause.

While you can certainly shed fat with just Provitalize alone, you’ll speed up the timeline and supercharge results by pairing the supplement with a healthy diet. There are two things to consider here:

1. The specific foods you eat (and Don’t Eat)
2. How much you eat

Dialing in both is paramount.

The Specific Foods You Eat (Macros, Micros, Vitamins and Minerals)

We have tips on foods to never eat for a flat stomach as well as a list of foods to avoid for menopause weight gain. But this can be simplified by looking at the building blocks of foods: macronutrients, micronutrients, vitamins, and minerals.

Macronutrients (macros) are the primary pillars of our diet - proteins, fats, and carbohydrates. Each has its role, but getting the right ratio is important for reaching your goals. 

• Proteins: Essential for muscle repair and maintenance, which is crucial during menopause due to potential muscle mass reduction. Prioritize lean meats, fish, legumes, and dairy.
• Fats: These play a crucial role in hormonal balance, especially during menopausal transitions. Emphasize healthy sources such as avocados, nuts, seeds, and olive oil.
• Carbohydrates: Your main energy source. It’s important to lean towards complex carbs like whole grains, fruits, and vegetables to maintain stable energy levels and manage those menopausal energy dips.

While these are the most significant aspects of the foods you eat, micronutrients, vitamins, and minerals play a role as well. They influence everything from metabolism to hormone production. 

Leafy greens, fruits, nuts, seeds, and lean meats are packed with essential vitamins and minerals like iron, calcium, magnesium, and vitamin D. All of these are essential to support bone health, mood balance, and overall well-being during menopause.

How Much You Eat (Caloric Intake)

Understanding the concept of caloric balance is pivotal during menopause. It's essential to adapt your caloric intake as your Basal Metabolic Rate (BMR) tends to slow down with age.

This requires you to first know how many calories you need to eat a day at maintenance. A BMR calculator online can help you with this.

From there, it’s just a matter of getting into (and staying in) a caloric deficit. This involves consuming fewer calories than your body burns. In turn, your body is forced to use fat as energy.

A deficit of 300-500 calories daily can lead to sustainable weight management. Pairing this with the benefits of Provitalize ensures you're not only eating less but absorbing and utilizing your nutrients more effectively.

A Quick Word on Hydration

Proper hydration is foundational for numerous bodily functions. It aids digestion, helps maintain skin elasticity, and can even suppress unnecessary hunger pangs, which can be frequent during menopause. 

Aim for 8-10 glasses daily and remember that foods, especially fruits and vegetables, also contribute to your hydration levels.

Follow a Well-Structured Exercise Regimen

We can’t talk about how to lose menopause belly fat without discussing exercise. While getting in a caloric deficit through diet alone is feasible, burning calories through exercise allows you to eat more.

But, it also helps speed up your metabolism and support healthy muscle mass. This leads to more effortless weight management. So, what should your exercise regimen look like if you want to learn how to lose weight during menopause with supplements?

Strength Training: Building Lean Muscle

Muscle mass naturally diminishes with age. This can be compounded by hormonal shifts during menopause. As muscle is metabolically active tissue, its decline can slow down metabolism, making it harder to manage weight.

To combat this, incorporate strength training exercises at least 2-3 times a week. This could include free weights, resistance bands, or bodyweight exercises.

Target major muscle groups to ensure overall muscle growth and improved metabolic rate. Remember, more muscle means a higher basal metabolic rate, allowing you to burn more calories even when resting.

Cardiovascular Workouts: Boosting Heart Health and Calorie Burn

These are the movements that will actually burn fat directly. Cardiovascular exercises like walking, jogging, cycling, and swimming not only elevate your heart rate and burn calories but also support heart health, a key concern during menopause.

Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio every week. This can be broken up across 3-5 different sessions depending on your schedule.

You can pair these with yoga, Pilates, or basic stretching routines to maintain joint health, improve flexibility, and reduce the risk of injuries. These exercises also serve as a tool for stress management, ensuring emotional tranquility during this life phase. 

 

Your exercise routine doesn't need to be overly intense or prolonged. What matters more is consistency. Creating a sustainable routine, one that you can commit to and enjoy, ensures you stick with it long-term.

Make Lifestyle Adjustments to Support Your Goals

Navigating through menopause requires more than just dietary changes and an exercise regimen. It's about embracing a holistic approach that encapsulates various aspects of your lifestyle. 

After all, every choice you make has a ripple effect on your overall well-being and your journey through menopause. So, let’s discuss sleep, stress, and more before we wrap up this conversation on how to lose weight fast during menopause.

Prioritize Sleep: Restorative and Rejuvenating

Sleep is often the underrated pillar of health. Menopause can bring about sleep disturbances due to night sweats and hormonal fluctuations. - but you need to aim for 7-9 hours of quality sleep every night.

Ensure your bedroom is conducive to rest. That could mean investing in blackout curtains, a comfortable mattress, and a cooler room temperature. Limit exposure to screens before bedtime to improve sleep quality.

Stress Management: Finding Calm Amidst the Storm

Chronic stress can exacerbate menopausal symptoms and impede weight management. So, incorporate relaxation techniques such as meditation, deep breathing exercises, or journaling.

You should also dedicate time to hobbies and activities you love. Consider seeking professional support or counseling if needed - and remember that you’re not the only one going through this!

Limit Alcohol and Caffeine

While occasional indulgence is acceptable, limit alcohol intake as it can add empty calories and affect sleep quality.

Similarly, minimize excessive caffeine, especially in the latter half of the day, to prevent sleep disturbances. This will also help you avoid jitters and anxiousness.

Mindfulness and Mindset

Practice mindfulness or engage in activities that keep you present, such as gardening, painting, or simply taking nature walks.

Embrace the changes with a positive mindset. Remember, this is a natural phase of life, and with the right tools and approach, you can sail through it gracefully.

Parting Thoughts on How to Lose Weight During Menopause With Supplements

With the insights in this guide on how to lose weight during menopause, dedication, and the right support, you can steer your ship toward a healthier, more vibrant version of yourself.

Menopause is a new chapter filled with opportunities to redefine your health and well-being. With Provitalize, a healthy diet, exercise, and a few lifestyle adjustments, you can reclaim your slim, youthful figure once again.

Learn more about how to stop menopause weight gain in our blog. We have guides to how long menopause weight gain lasts, typical signs of coming to the end of menopause, the best supplements for menopause brain fog, menopause without hrt, pros and cons of hormone replacement therapy, and a whole lot more.

Better Body is your trusted guide to losing weight during menopause. Embrace this journey, stay empowered, and let every day be a step closer to your best self. Begin today with Provitalize, and unlock a life of vitality, energy, and confidence.