Managing Menopause Weight Gain
If you're gaining weight despite your best efforts, you're not alone. It's not your fault—it's your hormones. Learn the science behind the "meno-belly" and the right strategies to fight back.
Why Does Weight Gain Happen in Menopause?
Your resting metabolism (calories burned at rest) decreases due to hormonal changes and muscle loss.
Your cells become less responsive to insulin, making it easier to store sugar as abdominal fat.
Estrogen decline tells your body to store fat around your middle (visceral fat) instead of your hips and thighs.
Elevated stress levels increase cortisol, a hormone that directly signals your body to hold onto belly fat.
It's a perfect storm. But you can navigate it.
The New Rules: Effective Strategies for a New Body
Prioritize Protein
Aim for 25-30 grams of protein at every meal. It helps preserve muscle, keeps you full, and requires more energy to digest than carbs or fat.
Embrace Strength Training
Lifting weights (or using your bodyweight) 2-3 times per week is the most effective way to build and maintain metabolism-boosting muscle.
Manage Your Stress
Incorporate daily stress-reduction practices like walking, deep breathing, or yoga to lower cortisol levels.
Optimize Your Sleep
Aim for 7-9 hours of quality sleep per night. Poor sleep disrupts hunger hormones and raises cortisol, leading to weight gain.
Stop Dieting. Start Fueling.
Severe calorie restriction backfires in menopause by raising stress hormones and slowing your metabolism further. The key is nutrient density, not deprivation. Luniran's personalized meal plans focus on the right foods to support your new hormonal state.
Get Your Personalized Meal Plan