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Navigating Postmenopausal Weight Gain

I love being a woman. Some of my greatest accomplishments are related to my womanhood: birthing and raising my daughters and creating a career path that allows me to transform other women’s lives, just to name a few. However, despite all the absolute pleasures of womanhood, we all know it comes with its own challenges, too. Our bodies continuously change from year to year, day to day, and even from morning to afternoon to evening. One of the most notable changes is the inevitable natural shift to menopause and postmenopause. 

Menopause is confirmed when a woman hasn’t menstruated in 12 months, usually occurring around 45 to 55 years of age. Then, beyond this year-long absence of a period, we officially enter postmenopause. While postmenopause holds the potential to be a wonderful life stage, it often causes undesirable outcomes that most women begin to dread years in advance. One of these common symptoms is an increased risk of obesity, which is an epidemic affecting over 43% of postmenopausal women. Obesity can increase the risk of developing conditions such as diabetes, cardiovascular disease, and several cancers, emphasizing the importance of weight management for a healthy lifestyle. So, as someone who has gone through the motions already, I’ve compiled some tips and tricks through research and personal experience that have allowed me to regulate my weight and help other beautiful women do the same. 

Resistance Training 

Our estrogen levels naturally lower as we transition through menopause. This decrease has been associated with loss of lean body mass and an increase in fat mass in the abdomen, which slows our metabolism and can exacerbate difficulties surrounding breathing or heart disease. Additionally, losing lean body mass increases our risk of osteoporosis and other musculoskeletal conditions. So, resistance training is key to maintaining optimal health as we age. 

Resistance training has been shown to positively impact lean muscle mass, strength, and bone mineral density while reducing fall and fracture risk and promoting an enhanced quality of life. My favorite ways to train include yoga with resistance bands and morning walks with light wrist weights.

A Balanced Diet

A balanced diet is one of the pillars of successful weight management, especially for postmenopausal women. I’ve found that maintaining balanced meals and snacks throughout the day has worked wonders in allowing me to regulate my weight. As we age, our bodies require higher amounts of dietary protein. So, by prioritizing lean and plant-based proteins like tofu and beans and pairing them with healthy fats and carbohydrates, we can fuel our bodies in a way that keeps us healthy, happy, and satiated.

Eating a variety of nutrient-dense foods, including lean proteins, whole grains, fruits, vegetables, and nuts, ensures that our bodies receive essential nutrients while keeping calorie intake in check. I recommend dividing your daily food intake into smaller, more frequent meals to help stabilize blood sugar levels, prevent overeating, and sustain energy levels.


Hormonal imbalances, including decreased levels of DHEA and pregnenolone, can impact metabolism, energy levels, and overall well-being in postmenopausal women. Addressing these imbalances through personalized interventions can aid weight loss efforts and promote hormonal health. This is where bloodwork comes in.

Testing your DHEA and pregnenolone levels can provide valuable information about your unique hormonal status, allowing a holistic nutrition expert to create a personalized plan for you. I often find my clients to be low in both DHEA and pregnenolone, so I’ve been having them supplement with minimal amounts to correct their levels. This intervention has been miraculous for them, and it’s also effective for those who don’t want to go on hormone replacement therapy but still want an extra boost of help. 

Overall, supplementing with DHEA and pregnenolone can support adrenal and endocrine function, optimize hormone levels and facilitate weight loss. Further, focusing on factors influencing hormonal balance, such as blood sugar regulation, insulin sensitivity, and thyroid function, is essential for overall metabolic health. Regular strength training, a balanced diet, stress management, and adequate sleep can help stabilize hormone levels and support weight loss.

Mental Health

Mental health plays a pivotal role alongside physical well-being in managing weight for optimal health. The emotional and psychological aspects of this postmenopausal transition can significantly impact our ability to adopt and sustain healthy lifestyle changes. Postmenopausal women may face unique challenges, including body image concerns, stress, anxiety, and fluctuations in mood, which can influence eating habits, motivation, and self-esteem. So, prioritizing mental health support and self-care is essential for embracing a more positive mindset to help with weight management and overall health.

Incorporating mindfulness practices, like journaling and meditation, seeking support from family and friends, and encouraging self-compassion through positive self-talk can empower you to navigate the ups and downs of postmenopausal weight loss with greater confidence to maintain it long-term.


I associate womanhood with beauty, strength, and resilience. The challenges we overcome during aging—especially postmenopause—contribute to these associations. Weight loss and management are no simple feats, but they strengthen us in more ways than one. However, strength also comes from asking for help and seeking support. If you’re nearing the menopausal age, struggling with weight, experiencing other symptoms, or just looking to stop them before they arrive and don’t know where to start, I’m here for you. Book a one-on-one session with me to take that next step in optimizing your health through every stage of life.



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