Metabolism and Weight Loss
7 Often Overlooked Steps Toward a Healthier Metabolism for Lasting Weight Loss During Menopause
I recognize that weight is just one measure of overall health, but it is one that many of my clients are concerned with.
Full disclosure, weight gain and weight loss resistance were obsessions of mine for many years, especially in my early forties when I began my menopausal transition and symptoms came at me from left and right!
Between my late 30s and mid-forties, I was definitely riding the dieting rollercoaster, gaining and losing anywhere from 10 to 30 pounds. In my late 30s and early 40s, I could lose weight quite easily, but as I got older and entered the thick of perimenopause, it became much tougher and more challenging.
The traditional dieting methods that worked when I was younger no longer had the same effect. It was incredibly discouraging and frustrating. So, sister-friend, if you’re currently struggling with stubborn menopausal weight that just won’t budge no matter what you do, you’re in the right place!
Today...
Today, being overweight or obese is regrettably quite common, affecting more than two-thirds of adults and one-third of children in the United States. That’s hundreds of millions of people, so if you feel you’re in this alone, you’re definitely not.
Sadly, being overweight or obese can increase the risk of many health problems, like type 2 diabetes, heart disease, and some cancers. And it’s no secret that achieving a healthy weight, eating nutritious foods, and being physically active can help improve your health and reduce your risks.
But these things are easier said than done! Plus, there’s so much more to weight loss than the old “eat less, move more” mantra—especially during menopause. This simplistic advice often doesn’t cut it anymore.
Weight loss during menopause
Weight loss during menopause is a unique beast. It’s challenging for many reasons that go beyond the usual dieting dramas:
Food everywhere
There’s an abundance of food around us 24/7. From midnight snack raids to office birthday cakes, temptation is always just an arm's length away.
More that just eating
Eating isn’t just about staying alive; it’s about pleasure, instant gratification, socializing, and sometimes, it’s the reward after surviving another endless meeting or family gathering.
The sedentary struggle
Thanks to modern conveniences like computers and cars, our lifestyle has become sedentary—really sedentary. We're not chasing down our next meal, so yeah, maybe we don't need to move as much, but our metabolism hasn't gotten the memo yet.
Calorie counting and cutting
Voluntarily reducing calories? As fun as a root canal! It’s a Herculean task to shift habits, especially when your body is clinging to every calorie like a treasure.
Dieting rollercoaster
Many diets promise the moon and deliver...well, a cheese cube. They might work in the short term but fail miserably later because, let's be honest, who wants to live on kale smoothies forever?
Menopausal mayhem
After losing weight, maintaining it feels like trying to hold onto soap in the shower. Both losing and keeping it off are now even harder, thanks to our ever-changing hormone levels, which seem to have minds of their own.
Walking sauna
Hot flashes and night sweats impact more than just your social life and sleep! While these symptoms might temporarily boost your heart rate and metabolism, the effects are erratic and short-lived. More critically, they disrupt your internal thermostat and sleep, and can increase stress levels. This leads to hormonal imbalances that make weight management a sweaty uphill battle.
Restless nights & metabolic meltdowns
Menopause often brings with it sleep disturbances, from insomnia to waking up at 3 a.m. worrying about... well, everything. Less sleep not only leaves you reaching for more comfort food but also slows down your metabolism, complicating efforts to lose weight.
That’s why today, I want to dive into some strategies to tackle these menopausal weight loss challenges without losing your sanity.
Free guide
The ultimate menopausal weight answer guide
Discover science-backed facts on hormonal strategies
Metabolism: Is It Really Slowing Down?
First, let's clarify what happens to your metabolism during menopause and whether it's really responsible for that meno-belly that seems to appear overnight!
You might be surprised to learn that a slowing metabolism isn't necessarily the culprit behind your extra weight during menopause. Your weight is influenced by a mix of factors, some within your control and others not.
Genetics, family history, and hormones play significant roles, and frankly, altering these factors isn’t straightforward.
However, aspects such as your diet, the medications you take, your stress levels, how well you sleep, and your physical activity level are more within your reach, though admittedly, they can still be challenging to manage.
Your basal metabolic rate
This is where your metabolism comes into play. It's essentially your body's baseline energy expenditure mechanism—handling tasks like breathing, circulating blood, regulating hormone levels, maintaining body temperature, and cellular repair. Essentially, it's what keeps you alive and kicking!
The amount of energy or calories your body uses to perform these essential functions is called your basal metabolic rate (BMR). Remarkably, this accounts for about two-thirds of the calories you burn every day.
The Mayo Clinic defines metabolism as “the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages combine with oxygen to release the energy your body needs to function.
Your metabolism is predominantly determined by your body size and composition. Larger people, or those with more muscle, burn more calories at rest. Since men typically have more muscle mass, they generally boast higher metabolic rates than women.
Age also plays a role. As we grow older, we tend to lose muscle mass and gain fat, which can slow down our metabolic rate—unless we take proactive steps, such as engaging in weight or resistance training, to maintain muscle mass.
Certain medical conditions can further complicate the picture by slowing metabolism. Issues such as Cushing’s syndrome (a hormonal disorder caused by high levels of cortisol), polycystic ovarian syndrome (PCOS), or hypothyroidism (underactive thyroid) not only decrease metabolic rates but can also lead to weight gain, among other symptoms.
If you suspect a medical condition might be affecting your metabolism, consulting with your medical doctor for diagnosis and management is key.
But here’s the kicker: aside from these factors that may slow your metabolic rate and influence your weight, menopause itself is not one of them.
The menopause transition typically begins around the age of 40 (though it can start as early as 35) and you are usually considered post-menopausal by around age 52. However, this doesn’t mean you'll be free from menopausal symptoms—these can persist for more than 20 years! Yikes! Importantly, your metabolic rate doesn’t actually begin to slow down until your 60s.
So if menopause is not to blame for a slowing metabolism and weight gain, what is?
In short, it's mainly due to the hormonal fluctuations that occur during this significant stage of life, more specifically the decline of both estrogen and progesterone.
Which means, the oversimplified formula of "eat less and move more” doesn't automatically guarantee weight loss during menopause.
While the balance of your “energy equation” is important for weight management, there’s a bit more to consider during menopause to make your weight loss journey a lasting success.
Before you start any weight-loss program, be sure to speak with your healthcare provider. Many weight-loss products or programs can be harmful, depending on your current state of health and goals. Be particularly wary of products or programs that promise quick, long-lasting, or effortless weight loss.
As much as we might all love to find that magic pill or the perfect diet, it simply doesn’t exist!
Instead, focus on a nutritional plan that aligns with the hormonal changes of the female body post-40, combined with healthy living habits. These are the keys to your weight loss success—and the best part is that you have total control over these tactics and can adjust them as you see fit.
Your Top 7 Strategies for a healthier metabolism
Here are my top seven strategies to keep your metabolism revved up and melt away menopausal weight for good, with #7 being the MASTER KEY to your success, bar none! (Feel free to skip right there if you want the fastest and most effective way to reach your weight goal! 😉):
1 - Set Specific, Realistic, Forgiving Goals
Setting goals that are specific, realistic, and forgiving is crucial for long-term success, especially when aiming for weight loss and improved metabolic health during menopause.
Be specific with your goals
Instead of setting a vague goal like "lose weight," focus on specific, measurable objectives. For instance:
Add more vegetables to your meal: Aim to cook a nutritious, vegetable-rich meal on the weekends. This not only enhances your nutrient intake but also builds a healthy eating habit.
Reduce temptations: Instead of vague resolutions like "eat less sugar," take concrete actions like avoiding keeping cookies and other high-sugar snacks in sight. Out of sight often means out of mind, making it easier to stick to healthier choices.
Focus on Small, Attainable Wins
Breaking down your larger goals into smaller, more manageable steps makes them less daunting and more achievable. Consider setting daily or weekly targets such as:
Daily walks: Aim for a 30-minute walk three days a week. This not only boosts your physical activity but also provides a valuable break from daily stress, which is important for overall well-being and weight loss/maintenance.
Mindful eating practices: Commit to practicing mindful eating for one meal each day. Focus on savoring your food, paying attention to hunger and fullness cues, and enjoying the eating experience without distractions.
Build Habits Gradually
Adopting new habits gradually increases the likelihood of them sticking. Follow these steps:
One habit at a time: Introduce one new habit at a time. For example, start with incorporating more vegetables into your meals. Once this becomes a routine, move on to adding regular physical activity.
Allow time for adjustment: Stick with a new habit for a week or two to let it settle in. This allows your body and mind to adjust to the change, making it a part of your lifestyle.
Stack habits: Once a new habit is established, add another. This gradual buildup ensures you’re not overwhelmed and helps integrate these habits into your daily life seamlessly.
Embrace a Marathon Mindset
Weight loss and improving your metabolism are long-term goals. It’s important to remember that these changes take time and consistency:
Patience is key: Understand that it might take six months to lose 5% of your body weight, and that's perfectly okay. Long-lasting results come from sustained efforts over time.
Celebrate progress: Recognize and celebrate your progress, no matter how small. Each step forward is a step toward your ultimate goal of lasting weight loss and better metabolic health.
Forgive setbacks: Be kind to yourself if you experience setbacks. Everyone has off days. What matters is getting back on track and continuing your journey.
By setting specific, realistic, and forgiving goals, you create a sustainable path to achieving and maintaining your health objectives. This approach not only fosters a positive mindset but also encourages long-term commitment to a healthier lifestyle.
2 - Ditch the “Diet” Mentality and Embrace Food Freedom
Forget short-term diets and focus on lifelong happiness with your food. Improving your food choices should feel like upgrading your lifestyle—exciting and sustainable!
Embrace Variety for Optimal Nutrition
Ensure your meals include a wide variety of nutrients by filling your plate with different fruits, vegetables, and lean proteins. This diversity helps you get the essential vitamins, minerals, and antioxidants your body needs to function optimally, which is essential for lasting weight loss and overall well-being.
Fruits and vegetables: Aim for a colorful array of fruits and vegetables. Each color provides different phytonutrients and antioxidants that support overall health. For example, red fruits and vegetables like tomatoes and strawberries are rich in lycopene, while orange ones like carrots and sweet potatoes are high in beta-carotene.
Lean proteins: Include a variety of lean proteins such as chicken, turkey, fish, tofu, and legumes. These proteins provide essential amino acids necessary for muscle repair and overall bodily functions, helping to accelerate your metabolism.
Carbohydrates: Your Essential Energy Source
It’s not only okay to eat carbs, but it's also actually beneficial, especially when trying to lose weight during menopause. Carbs provide essential energy and can help keep you feeling full and satisfied.
Whole grains: Choose whole, unprocessed carbs like quinoa, brown rice, oats, and barley. These grains are high in fiber, which supports digestion, helps regulate blood sugar levels, and provides lasting energy. A balanced intake of these foods can contribute to effective weight loss/maintenance.
Starchy vegetables: Incorporate starchy vegetables such as sweet potatoes, squash, and corn. These are nutrient-dense options that provide vitamins and minerals along with carbohydrates.
Legumes: Beans, lentils, and chickpeas are excellent sources of complex carbohydrates and protein. They are also high in fiber, which promotes satiety and digestive health.
Healthy Fats for Heart Health
Replace saturated and trans fats with healthier options like olive oil, nut butters, and avocados. These healthier fats support heart health and can improve overall well-being, which is a key component of metabolic health.
Olive oil: A great source of monounsaturated fats, olive oil can reduce inflammation and improve heart health. Use it for cooking or as a salad dressing.
Nut butters: Almond butter, peanut butter, and other nut butters are rich in healthy fats and protein. They make a satisfying snack when paired with fruits or whole-grain crackers.
Avocados: Packed with monounsaturated fats, avocados are also high in fiber and potassium. Add them to salads, smoothies, or enjoy them on whole-grain toast.
Focus on Food Freedom
By embracing a variety of nutrient-dense foods and focusing on food freedom, you'll find a more enjoyable and sustainable way to achieve and maintain your health goals.
Enjoy your meals: Make eating an enjoyable experience. Savor the flavors, textures, and aromas of your food.
Avoid food guilt: Allow yourself to enjoy all types of foods in moderation. This can prevent feelings of deprivation and the urge to overeat.
Listen to your body: Pay attention to your hunger and fullness cues. Eat when you're hungry and stop when you're satisfied.
By shifting your mindset from restrictive dieting to embracing food freedom, you can create a positive relationship with food that supports your overall health and well-being. This approach helps ensure lasting weight loss and maintenance, especially during menopause.
3 - Explore New Eating Habits and Find What Fits
Exploring new eating habits and finding what works best for you is crucial in achieving lasting weight loss and maintaining a healthy lifestyle, especially during menopause. Here’s how you can start:
Slow Down and Savor Your Meals
Take at least 20 minutes to eat a meal. Slow down and savor the flavors. It's not a race—your food isn’t going anywhere!
Enjoy your food: Engage with your food's aroma, taste, and texture. This practice, known as mindful eating, not only enhances your enjoyment of food but also helps you become more aware of your hunger and fullness cues.
Chew Thoroughly: Set your fork down between bites and sip water. Thoroughly chewing your food before swallowing helps your digestive system work more effectively and ensures you’re properly metabolizing the nutrients your body needs to stay in top shape.
Practice Mindful Eating
Mindful eating is about paying full attention to the experience of eating and drinking, both inside and outside the body. It can help you develop a better relationship with food and improve digestion.
Focus on your food: Avoid distractions like TV, phones, or reading while eating. Concentrate on your meal and the act of eating.
Appreciate your food: Take time to appreciate the colors, smells, textures, and flavors of your food. This enhances the sensory experience and helps you feel more satisfied with less food.
Healthy Snacking Alternatives
If snacking in front of the TV is your thing, try swapping unhealthy options for more nutritious choices:
Crunchy carrots and celery sticks: Dip them in homemade tzatziki for a satisfying crunch and a boost of vitamins.
Herbal tea: Sip on your favorite herbal tea instead of sugary drinks. My favorite is a spicy chai-like herbal blend—yum!
Here’s a quick and easy recipe for homemade tzatziki:
Ingredients:
1 cup Greek yogurt
1 cucumber, grated
2 cloves garlic, minced
1 tablespoon fresh dill, chopped
1 tablespoon lemon juice
Salt and pepper to taste
Instructions:
Mix all ingredients in a bowl.
Serve chilled with fresh vegetables or whole-grain crackers.
Experiment and Find What Fits
Everyone’s body responds differently to various foods and eating patterns. Experiment to find what works best for you.
Try new foods: Introduce a variety of fruits, vegetables, whole grains, and lean proteins into your diet. Diversifying your food choices ensures you get a wide range of nutrients.
Listen to your body: Pay attention to how different foods make you feel. Do they energize you or leave you feeling sluggish? Adjust your diet based on these observations.
Start with small changes and gradually build on them. For example, aim to try one new vegetable each week or swap out one unhealthy snack for a healthier option.
By exploring new eating habits and finding what fits, you can create a sustainable and enjoyable approach to eating that supports lasting weight loss and overall health during menopause.
Free guide
The ultimate menopausal weight answer guide
Discover science-backed facts on hormonal strategies
4 - Add More Physical Activity to Your Daily Routine
Incorporating regular physical activity into your daily routine is crucial for managing weight and boosting overall health, especially during menopause.
Aim for at least 30 minutes of movement each day, and if finding a continuous block of time is challenging, break it down into three 10-minute sessions. Remember, even a 5-minute burst is better than nothing at all.
Aerobic Activities
Aerobic exercises like walking, cycling, and swimming are excellent for burning calories and improving cardiovascular health. Aim for moderate-intensity aerobic exercise for at least 150 minutes per week. These activities can also help with weight loss/maintenance and overall metabolic health.
Weight Training
Incorporate weight training to build and maintain muscle mass, which can help accelerate your metabolism. Muscle tissue burns more calories at rest compared to fat tissue. Aim for at least two sessions per week, focusing on all major muscle groups. This approach is vital for a successful metabolism reset and achieving lasting weight loss.
Everyday Activities
Simple changes can make a big difference:
Take the stairs instead of the elevator.
Park farther away from your destination to get in extra steps.
Increase your walking pace.
Engage in active hobbies like gardening or dancing.
Micro-Movements
Even small movements throughout the day, like fidgeting, tapping your foot, or twirling a pen, can increase calorie burn. These actions add up over time and contribute to your daily activity levels.
Tips for Staying Consistent
Schedule your workouts: Treat exercise as a non-negotiable part of your day.
Find activities you enjoy: Choose exercises that you find enjoyable and fun.
Get a workout buddy: Partnering with a friend can provide accountability.
Set realistic goals: Start with achievable goals and gradually increase the intensity and duration.
By incorporating these strategies, you can create a balanced and effective exercise routine that supports weight management and overall health during menopause, helping you achieve metabolic health and lasting weight loss.
5 - Celebrate Small Victories
Celebrating small victories is essential for sustaining motivation and achieving long-term success in your weight loss journey.
Recognizing and rewarding your progress, no matter how minor it may seem, reinforces positive behavior and keeps you motivated to continue.
Why Celebrating Small Victories Matters
Boosts Motivation: Each small win fuels your motivation to keep going, making the journey to lasting weight loss feel more manageable and rewarding.
Reinforces Positive Behavior: Rewards help reinforce healthy habits, making it more likely that you'll stick with them in the long run.
Prevents Burnout: Celebrating small milestones can help prevent feelings of burnout and frustration by providing regular moments of joy and satisfaction.
How to Celebrate Without Setting Back Progress
Each small victory should be celebrated in a way that brings joy but doesn't undermine your efforts. Here are some ideas:
New Book: Treat yourself to a book you’ve been wanting to read.
Movie Night: Enjoy a relaxing movie night at home or at the theater.
Something Special: Purchase a little something special, like a new pair of shoes or a piece of jewelry.
Relaxing Bath: Indulge in a soothing bath with essential oils and candles.
Hobby Session: Spend some time on a favorite hobby, whether it’s painting, gardening, or playing a musical instrument.
Entertainment: Allow yourself an hour to watch your favorite comedy show or funny cat videos online.
Tips for Effective Celebration
Set specific milestones: Break down your larger goals into smaller, achievable milestones. Celebrate each one as you reach it.
Personalize your rewards: Choose rewards that are meaningful and motivating to you personally.
Balance rewards: Ensure that your rewards are balanced and don’t counteract your progress. For example, if you’re avoiding sugary treats, choose non-food rewards.
By celebrating small victories, you can maintain a positive mindset, stay motivated, and enjoy the journey toward achieving your weight loss and health goals. This approach not only supports weight loss/maintenance but also enhances your overall well-being.
6 - Stay the Course
Weight loss is a journey, often a bumpy one. Persistence is crucial, even when progress seems slow. Treat each day as a fresh start. If you stray from your goals, just steer back on course without self-blame.
Embrace the Long Journey
Understand that weight loss, especially during menopause, is a marathon, not a sprint. The journey is filled with ups and downs, but the key is to stay committed and keep moving forward.
Daily renewals: View each day as a new opportunity to make healthier choices. If you had a setback yesterday, today is a chance to start fresh without the burden of guilt.
Positive reinforcement: Celebrate your daily achievements, no matter how small. Each step in the right direction is progress. Keeping a journal or a progress tracker can help you visualize your achievements and stay motivated.
Resilience in the Face of Setbacks
Setbacks are a natural part of the weight loss journey. What matters most is how you respond to them.
Steer back on course: If you find yourself straying from your goals, gently guide yourself back without harsh self-criticism. Self-compassion fosters resilience and determination.
Learn from setbacks: Analyze what led to the setback and develop strategies to avoid similar situations in the future. Every setback is a learning opportunity.
The Science of Persistence
Don’t give up! According to studies, even repeated weight loss and regain, known as “weight cycling,” might be healthier than not trying at all. How’s that for a curveball! A study published in September 2020 revealed that this pattern can significantly reduce your risk of dying. The National Institutes of Health notes, “repeatedly losing and regaining weight was better than giving up after one or two attempts or, worse still, never trying to lose weight at all.”
Health benefits of trying: Persisting in your weight loss efforts, despite setbacks, contributes positively to your overall health. Your body benefits from periods of healthier living, even if they're interspersed with challenges.
Mental fortitude: Developing a mindset that values persistence over perfection can significantly boost your mental and emotional well-being. This resilience can translate into other areas of your life, fostering overall personal growth.
Avoiding Fad Diets
However, this isn't a green light to hop on every fad diet bandwagon. Remain cautious and remember that not all diets are beneficial; some can be more harmful than helpful.
Informed choices: Research and choose nutritional plans that are sustainable and scientifically supported. Focus on diets that promote overall health rather than quick fixes.
Personalized nutrition: Consider seeking advice from a nutritionist to develop a personalized eating plan that meets your unique needs and lifestyle.
Balanced approach: Aim for a balanced diet that includes a variety of nutrients to support your metabolism and overall health.
Consistency is Key
Maintaining consistent healthy habits over time is essential for lasting weight loss and metabolic health.
Routine building: Establish a daily routine that incorporates physical activity, balanced meals, and adequate rest. Consistency in these areas will help stabilize your metabolism and support weight management.
Support systems: Engage with support groups or find a workout buddy to help keep you accountable and motivated. Sharing your journey with others can provide encouragement and practical tips.
By staying the course and committing to long-term healthy habits, you set the stage for lasting weight loss and improved metabolic health. Persistence, informed choices, and a balanced approach are your best allies on this journey.
7 - Prioritize Gut Health (Master Key to Your Weight Loss Success!)
If there’s one takeaway, let it be this: GUT HEALTH is crucial. When your gut thrives, everything from digesting food, weight management, to managing menopausal symptoms improves.
Start with Eliminating Irritants
Begin by eliminating common irritants like added sugars, trans fats, and highly processed foods. These can disrupt your gut flora and lead to inflammation. By removing these irritants, you allow your gut to recover and reset, promoting better digestion and overall metabolic health.
Incorporate Probiotic-Rich Foods
Include probiotic-rich foods in your diet, such as kimchi, yogurt, sauerkraut, and kefir. These foods support your gut flora, improving digestion and nutrient absorption. A healthy gut microbiome is essential for optimal metabolism and weight management.
Fiber-Rich Foods Are Your Gut's Best Friends
Fiber-rich foods help feed the good bacteria in your gut. Include plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet. These foods not only support digestion but also help regulate blood sugar levels and reduce inflammation, aiding in weight loss and overall health.
Stay Hydrated
Drinking plenty of water aids in flushing out toxins and supports overall digestive health. Proper hydration is essential for maintaining a healthy metabolism and ensuring your body can efficiently process the nutrients you consume.
Slow Down and Savor Your Meals
Don’t rush your meals. Taking the time to eat slowly not only enhances digestion but also improves nutrient absorption, helping you feel fuller and more satisfied. Mindful eating practices can support a healthy metabolism and promote lasting weight loss.
Maintaining gut health requires consistency. Regularly incorporating these habits into your lifestyle can lead to significant improvements in digestion, weight management, and overall well-being.
By adjusting these areas, especially focusing on gut health, you can start to see real changes that support your weight management goals during menopause. Prioritizing gut health is not just a strategy for managing weight—it's a cornerstone of overall health and well-being.
Kick Start Your Digestive Health Journey
Now, I have a surprise gift for you to help kick start your digestive health journey: a 3-day Gut Health Reset meal plan.
For many of my clients, just three days is all it takes to feel a difference and get their digestion back on track!
Of course, several factors will influence how quickly you see results from the gut health reset, such as the frequency and intensity of your current symptoms, any health conditions you might have, the food choices you make, and your overall lifestyle and stress levels.
Please keep this in mind as you move forward—consistency is your best friend here.
Free guide
The ultimate menopausal weight answer guide
Discover science-backed facts on hormonal strategies
Key Takeaways
Eliminate Irritants: Remove added sugars, trans fats, and highly processed foods to allow your gut to recover.
Probiotics: Incorporate foods like kimchi, yogurt, sauerkraut, and kefir.
Fiber-Rich Foods: Include a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds.
Stay Hydrated: Drink plenty of water to flush out toxins and support digestion.
Mindful Eating: Slow down and savor your meals for better digestion and nutrient absorption.
By prioritizing gut health, you can enhance your metabolism, improve digestion, and achieve lasting weight loss during menopause.
Wrapping It Up with a Meno-Health Matters Bow
Achieving and maintaining a healthy weight during menopause is indeed a challenging journey, but it's far from impossible. By understanding how your metabolism works and implementing strategies that align with your body's needs, you can overcome the obstacles that menopause presents.
Key Points to Remember:
Set Specific, Realistic, Forgiving Goals: Define clear and attainable objectives, break them into smaller steps, and celebrate your progress.
Ditch the Diet Mentality: Embrace food freedom by incorporating a variety of nutrient-dense foods, including beneficial carbs and healthy fats.
Explore New Eating Habits: Practice mindful eating, slow down your meals, and choose healthier snack alternatives.
Add More Physical Activity: Incorporate aerobic exercises, weight training, and everyday activities to boost your metabolism and support weight loss.
Celebrate Small Victories: Recognize and reward your progress to stay motivated and reinforce positive behaviors.
Stay the Course: Persist through setbacks, avoid fad diets, and commit to consistent healthy habits for long-term success.
Prioritize Gut Health: Focus on eliminating irritants, incorporating probiotics, and maintaining a balanced diet to support digestion and overall metabolic health.
By integrating these seven strategies into your lifestyle, you can achieve lasting weight loss, improve your metabolic health, and navigate menopause with confidence. Remember, it's a marathon, not a sprint, and every small step counts towards your ultimate health goals.
Ready to Master Your Metabolism and Weight Loss/Maintenance?
Navigating menopause doesn't have to be a struggle. As a registered holistic nutritionist specializing in menopausal health, I'm here to guide you through each step of your journey towards better metabolic health and effective weight loss/maintenance. Whether you’re just entering perimenopause or are in the thick of menopausal changes, the right strategies can make all the difference.
Don’t let menopause manage you! Take control with personalized, practical strategies tailored just for you. From boosting your metabolism to managing weight gain, the power of a proven approach can transform your menopausal experience.
Let’s have a chat to explore if my Meno-Meltdown Metabolic Mastery program is the right fit for you and your health needs. I promise a pressure-free conversation that’s all about you: woman to woman, heart to heart. We'll delve into your health concerns and discuss actionable steps toward a healthier, happier you.
Secure Your Spot Now
Please note, spaces are limited and offered on a first-come, first-served basis. After booking, you’ll receive a few quick questions to complete. This step is crucial—not optional—as it allows me to prepare thoroughly and ensures you get the most from our time together. Failure to complete this step will result in the cancellation of your call to accommodate someone ready to commit to their health journey.
I look forward to connecting with you soon!
Xx Tanya, your dedicated ally in menopausal health, Auger
P.S. Have a topic you'd like me to cover in a future blog post?
I'd love to hear from you! Just shoot me an email at [email protected] with your ideas. Your input is invaluable as we continue this journey to optimal health together.
References
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Burning calories without exercise. Harvard Health. Published May 9, 2018. Accessed August 4, 2024. https://www.health.harvard.edu/staying-healthy/burning-calories-without-exercise
Can you boost your metabolism? Mayo Clinic. Accessed August 4, 2024. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
Does Metabolism Matter in Weight Loss? Harvard Health. Published July 16, 2015. Accessed August 4, 2024. https://www.health.harvard.edu/does-metabolism-matter-in-weight-loss
Sankararaman S, Noriega K, Velayuthan S, Sferra T, Martindale R. Gut Microbiome and Its Impact on Obesity and Obesity-Related Disorders. Curr Gastroenterol Rep. 2023;25(2):31-44. doi:10.1007/s11894-022-00859-0
Brown EM, Clardy J, Xavier RJ. Gut microbiome lipid metabolism and its impact on host physiology. Cell Host Microbe. 2023;31(2):173-186. doi:10.1016/j.chom.2023.01.009
Fan Y, Pedersen O. Gut microbiota in human metabolic health and disease. Nat Rev Microbiol. 2021;19(1):55-71. doi:10.1038/s41579-020-0433-9
Willis EA, Huang WY, Saint-Maurice PF, et al. Increased frequency of intentional weight loss associated with reduced mortality: a prospective cohort analysis. BMC Med. 2020;18(1):248. doi:10.1186/s12916-020-01716-5
Wing RR, Phelan S. Long-term weight loss maintenance. Am J Clin Nutr. 2005;82(1):222S-225S. doi:10.1093/ajcn/82.1.222S
Kraschnewski JL, Boan J, Esposito J, et al. Long-term weight loss maintenance in the United States. Int J Obes. 2010;34(11):1644-1654. doi:10.1038/ijo.2010.94
Maintain a Healthy Weight. Accessed August 4, 2024. https://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm
Small tricks to help you shed pounds and keep them off. Harvard Health. Published July 1, 2018. Accessed August 4, 2024. https://www.health.harvard.edu/staying-healthy/small-tricks-to-help-you-shed-pounds-and-keep-them-off
The lowdown on thyroid slowdown. Harvard Health. Published March 19, 2019. Accessed August 4, 2024. https://www.health.harvard.edu/newsletter_article/the-lowdown-on-thyroid-slowdown
Weight Control. NCCIH. Accessed August 4, 2024. https://www.nccih.nih.gov/health/weight-control
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Discover science-backed facts on hormone balance and effective dietary strategies for lasting weight loss, and finally reclaim control.
