Menopausal Weight Gain, Macros and Perimenopause

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Menopausal weight gain is as common as it is challenging. Like the shifting tides, our bodies undergo transformations that can leave even the most health-conscious of us searching for answers. Through my journey and developing the Phase It Up program, I’ve unearthed a treasure trove of wisdom on managing weight during perimenopause. 


Tackling Menopausal Weight Gain Head-On

Looking back on family albums with women well into their golden years, one can’t help but notice a pattern of weight gain post-menopause. Though anecdotal, this observation mirrors the struggles faced by many, including me, as we contend with the biological tides of hormone shifts and metabolic slowdown. But here’s the kicker: not all bodies are created equal, and the journey through menopause is no exception.

Perimenopause: Understanding the Shift

During perimenopause, it’s not just our bodies that change, but our entire metabolic makeup. The plummeting estrogen levels trigger a domino effect—increased appetite, cravings, and a newfound stubbornness in shedding pounds. It feels like a betrayal when you realize your go-to diet and exercise routine is no longer yielding the same results.

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Menopausal Weight Gain: Why Muscle Matters

One thing is clear: women with more muscle mass seem to navigate these waters with less turbulence. They have an inherent advantage, as muscle is metabolically active tissue that helps keep weight at bay. Estrogen-rich figures, on the other hand, may feel the brunt of hormonal fluctuations more acutely.

Changing Course During Perimenopause

As perimenopause sets sail, so must our strategies for managing our health. It’s not just about calories in versus calories out anymore; it’s about understanding the nuanced needs of our evolving bodies. For starters, consider a DEXA scan to get the lay of the land—your body’s current caloric needs—and set your sails accordingly.

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The Science Behind Perimenopausal Pounds

Why do these hormonal changes send our weight on an upward trajectory? The decline in estrogen and testosterone signals our bodies to store fat more readily. And as we wave goodbye to estrogen, we also part with the efficiency of using ‘good’ fat, making the climb toward maintaining muscle mass that much steeper.

Charting Your Macros as the Tides Change

In the choppy waters of perimenopause, tracking macros can be your compass. It’s not about obsession; it’s about precision. Understanding your intake down to the macronutrient can help in creating a balanced diet that supports weight management without adding stress to your system.

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Crafting Your Voyage for Sustainable Health

The key to a sustainable journey through menopausal weight management? A balanced approach. Collaborate with healthcare professionals to tailor hormone therapy or natural remedies to your body’s specific needs. Then, find your equilibrium by maintaining a gentle calorie deficit.

Steering Through Perimenopause Without Extreme Measures

Forget the notion of overhauling your life with extreme fitness regimens or restrictive diets. The secret to navigating this phase is in the subtleties—slight tweaks to your diet and a consistent, moderate approach to exercise.

Celebrating Strength and Vitality Beyond 50

The inspiring silhouettes of women over 50 who showcase strength and vitality are not just exceptions; they are proof of what’s possible. They remind us that with patience and persistence, we can redefine our health narrative in the perimenopausal and postmenopausal chapters of our lives.

Harnessing Wisdom for Menopausal Well-being

Embracing the changes that come with menopause requires a blend of knowledge, patience, and proactive well-being practices. If you’re ready to dive deeper into this subject and gain even more insights, tune into episode #790 of The Chalene Show. And for those eager to begin crafting healthier habits uniquely tailored to this life stage, join Phase it Up—because it’s time to phase up to your healthiest self. Here’s to the women who prove every day that age is just a number, and well-being is a lifelong adventure. Keep shining, keep striving, and remember, the best is yet to come.


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