Many women experience weight gain during the menopause transition. Your body is trying to deal with a reduction on estrogen, and as a result, you’re likely to see extra weight gain around the belly area. On average, women gain around 5 to 10 pounds as they go through this stage. Menopause weight shifts can feel frustrating, especially alongside hot flashes, night sweats, irregular periods, and sleep disturbances. But the right nutrition and strength training can help you manage your weight during menopause.
At The Wellness Restoration Services, we specialize in caring for all aspects of women’s health including physician supervised weight management, hormone replacement in New York City, and more. If you’re looking for a wellness center that will help you navigate the menopause stage, our physicians are ready to help. In this post, we’ll discuss how nutrition and strength training help manage menopause weight shifts.
Estrogen levels decline during the menopause transition, and this can influence where the body stores fat. Some women notice more weight around the abdomen, even when their overall eating habits have not changed much.
At the same time, muscle mass naturally tends to decline with age unless it is actively maintained. Since muscle tissue uses energy, having less muscle can contribute to lower daily energy needs. This means the eating and exercise habits that worked in the past may need some adjustment.
Understanding these changes can make weight management more realistic. The goal does not have to be reaching a specific number on the scale. Maintaining muscle and supporting healthy body composition are also important.
Schedule your appointment with Dr. Marcia A. Harris, MD today to find out more about these life-changing modalities. Don’t let ED rule your LIFE! Call for an appointment today!
BOOK AN APPOINTMENTProtein becomes particularly useful when trying to maintain muscle during midlife. Foods such as eggs, fish, poultry, Greek yogurt, cottage cheese, beans, lentils, tofu, and lean meats can provide protein throughout the day.
Meals can also include vegetables, fruits, whole grains, nuts, seeds, and other minimally processed foods. These choices provide fiber and important nutrients while helping meals feel more satisfying.
Rather than relying on severe calorie restriction, a balanced approach can make healthy eating easier to maintain. Cutting food intake too aggressively may also make it harder to get enough protein and nutrients needed for muscle maintenance.
Strength training is one of the most useful forms of exercise for maintaining muscle as the body ages. Resistance exercises can include squats, lunges, rows, presses, deadlifts, resistance-band movements, and exercises using dumbbells or machines.
The workouts do not need to be extremely long. Consistency matters more than trying to lift the heaviest possible weight. Beginners can start with manageable resistance and gradually increase the challenge as their strength improves.
Maintaining muscle can support physical function while making everyday activities such as climbing stairs, carrying groceries, and getting up from a chair easier.
Strength workouts work well alongside walking, cycling, swimming, or other activities that keep the body moving. Regular movement can increase daily energy expenditure without requiring every workout to be intense.
Walking after meals, taking the stairs, doing household activities, or adding short movement breaks during the workday can also contribute to an active routine.
If menopausal symptoms are affecting your daily life, you don’t have to suffer in silence or go through the journey alone. Get in touch with The Wellness Restoration Services for menopausal hormone therapy and weight management assistance. Our physicians are here to advise you on the right nutrition and exercise routine that will work for you. Contact us today to schedule an appointment!
Erectile dysfunction, commonly called ED, is something many men experience…
Some changes commonly associated with aging can overlap with symptoms…
Bioidentical hormone replacement therapy (BHRT) in New York City…
Many women experience weight gain during the menopause transition. Your…
Feel a sudden, intense feeling of warmth when you’re otherwise…
In this collection of heartfelt testimonials, patients of The Wellness Restoration Center share their personal stories of transformation and healing.