Losing weight during menopause is difficult, but not impossible

You're eating the same way you used to. You might even be exercising more. And yet, those pants feel tighter than a year ago. Sound familiar? You're not alone. Many women notice around the age of fifty that losing weight suddenly becomes a lot harder. That stubborn belly fat, in particular, seems to take on a life of its own. In this blog post, Hugo Wieringa, franchisee at Happy Bodies, explains why losing weight during menopause is so difficult and what you can do about it.

Your body is changing, and it's not your fault

Let's start with the good news: it's not your willpower. During menopause, estrogen levels drop in every woman. This hormone plays a key role in body fat distribution. Before menopause, your body stores fat primarily around your hips and thighs. After menopause, that fat shifts to your abdomen.

In addition, your metabolism slows down. From the age of thirty, you lose about 3 to 5 percent of your muscle mass every decade if you don't do anything about it. This process is called sarcopeniaLess muscle mass means fewer calories burned at rest. Your basal metabolic rate decreases. And since resting metabolic rate accounts for about 60 to 75 percent of your daily energy expenditure, that adds up considerably.

Why Eating Less Alone Doesn't Work

The logical thinking is: eat less, and you'll lose weight. But it's not that simple. If you eat too little, your body goes into energy saving mode. Your metabolism slows down even further. Moreover, your body breaks down muscle mass to generate energy. The result? You might lose weight temporarily, but as soon as you eat normally again, the pounds come back twice as fast. yo-yo effect many women know this all too well.

Out research from Harvard Medical School It turns out that strength training is the most effective way to maintain muscle mass as you age. And you need that muscle mass to maintain your metabolism.

Strength training is your best friend after fifty

Many women think of cardio when they think about losing weight: running, cycling, the elliptical. That's certainly good for your fitness and your heart. But for weight loss during menopause, strength training is just as important.

Muscles burn more calories than fat tissueEven when you sleep. The more muscle mass you have, the higher your resting calorie burn. Strength training not only helps you lose weight, but also helps you keep it off.

At Happy Bodies, we see this every day. Women who only did cardio for years and didn't lose weight suddenly see results when they add strength training. The combination of strength and cardio works best, and it's precisely that combination that offers the Milon Circle in 35 minutes.

Five tips for losing weight during menopause

Losing weight after fifty requires a different approach than losing weight at thirty. These five tips will help you get started.

1. Make strength training a priority

Train your major muscle groups once or twice a week, such as your legs, back, chest, and arms. You don't have to lift heavy weights. The resistance of the Milon machines automatically adjusts to your strength, ensuring a safe and effective workout.

2. Eat enough protein

Your body needs nutrients to maintain and build muscle. Eat a protein source with every meal: eggs, fish, legumes, cottage cheese, or chicken. A good guideline is 1 to 1.2 grams of protein per kilogram of body weight per day.

3. Get enough sleep

During menopause, many women experience poor sleep due to hot flashes and night sweats. However, sleep is essential for recovery and hormone balance. Try to maintain a regular sleep schedule and avoid screens right before bed.

4. Exercise outside of your workout as well

In addition to your strength training, daily exercise helps. Take the stairs, go walking during your lunch break, cycling to the supermarket. All those little moments add up.

5. Be patient with yourself

Losing weight during menopause is slower than before. That's frustrating, but normal. Don't just focus on the scale. Pay attention to how you feel, how your clothes fit, and how much energy you have.

You're not too old for results

At Happy Bodies, many women between the ages of 50 and 70 train. The average age in our clubs is around 55. Every day we see that it is possible: to get fitter, stronger, and yes, even to lose weight. With the right accompaniment and an approach that suits your body.

What do all these tips have in common? Strength training is the common thread. It's the foundation upon which all other habits can be built. Without muscle mass, your metabolism remains low, no matter how healthy you eat or how much you walk. That's why at Happy Bodies, strength training is central to everything we do.

A new phase, a new approach

Menopause isn't an end point. It's a new phase in which your body needs different things. Strength training, a healthy diet, and patience make all the difference. You're not too old. And it's not your fault that things have become more difficult.

At Happy Bodies, we understand that. Our Milon circle combines strength training and cardio in a single 35-minute workout. The machines automatically adjust to your body, so you can train safely without risk of injury. And our coaches provide personalized guidance, so you know you're on the right track.

Want to know more?

Do you want to know how to work on your strength and fitness in just two 35-minute sessions every ten days, under the guidance of a personal lifestyle coach? Take the membership test and sign up for a free introductory meeting. Discover if this approach is right for you.