5 Simple Ways to Manage Midlife Weight Gain During Menopause | Health Tips

 Exercising 150 Minutes a Week: ✔️

Strength Training: ✔️

Healthy Diet: ✔️

Calories and Portions in Check: ✔️

Moving Daily: ✔️

Gaining Weight: ✔️ 😳

I know! 😭

You're doing everything right — you’re exercising daily, eating healthy, and hitting all the wellness checkboxes that used to bring you results (and let’s be real, some days, they still do).

But now? The scale seems stuck… or worse, it’s creeping upward.

Frustrating, isn’t it?

Before you throw in the towel, wave the white flag, and give up, take a deep breath. I’m here to help you reset.

It’s time for some real talk, girlfriend.

As we roll through perimenopause and into menopause, the changes we experience aren't just physical. Our bodies evolve, and so must our routines and habits. What worked in your 30s or 40s might not work the same way anymore. Let’s dig into why this happens and five simple steps to start managing that midlife weight gain, today.

1. Your Workout Routine Needs a Shake-Up

You’ve probably heard this before, but it’s true: your body gets used to doing the same thing over and over. When that happens, you hit a weight loss plateau because your body’s no longer burning calories like it used to.

Switch it up, sis! Add variety to your routine. As a personal trainer, I always tell my clients to mix things up: resistance training, balance work, flexibility (yes, stretching!), cardio, and even HIIT can keep your metabolism on its toes.

For women over 50, resistance training is a game changer. It helps build muscle, boosts metabolism, and improves bone density. Plus, it’s key for enhancing insulin sensitivity, which is extra important as we age.

2. Your Diet May Be Too Restrictive

Let’s be honest, we all want to enjoy life. So why shouldn’t you have that glass of wine, a slice of pizza, or—gasp—a piece of chocolate cake?

A restrictive diet can actually backfire, especially when paired with intense workouts. Our metabolism slows down naturally as we age, which means what worked in the past might not do the trick anymore.

Try finding a balance with the 80/20 rule — fueling your body with nutrient-dense foods 80% of the time, while allowing yourself to enjoy life’s little pleasures in moderation. 

And don’t forget, a plant-based eating style is fantastic for energy, gut health, and even weight loss. Bonus: it’ll help fight off brain fog, too!

3. You’re Stressed (Aren’t We All?)

Welcome to midlife, where stress is practically a lifestyle, right? 😅 When you’re stressed, your body pumps out cortisol like it’s going out of style. Cortisol messes with your blood sugar and insulin, leading to cravings and fat storage.

Stress can show up in a lot of sneaky ways: not getting enough sleep, too much exercise (yes, too much), or simply not taking care of yourself.

Sis, here’s the truth: Your body won’t prioritize weight loss if it’s in constant stress mode. If you're not managing stress (hello, relaxation, mindfulness, and maybe even a glass of wine at the end of the day), you’re putting a big ol' roadblock in your weight loss journey.

4. Hormone Imbalance: The Ultimate Midlife Frenemy

Let’s talk hormones. Newsflash: they’re not your friend right now. 😜

As we transition through menopause, estrogen and other hormones go on a rollercoaster ride. This can affect your metabolism, mood, cravings, and even your muscle mass. Talk about a perfect storm for weight gain.

If you think your hormones are to blame, get a blood test to check your levels. Thyroid, estrogen, cortisol — these are all worth checking.

And here’s another fun fact: Midlife women often develop food sensitivities (gluten, dairy, etc.), which can cause inflammation and make your hormones even more wacky. If you notice digestive issues after certain foods, try an elimination diet to pinpoint what’s causing the problem.

5. You’re Not Getting Enough Sleep

We’ve all been there. Sleep disturbances like night sweats, hot flashes, or just plain insomnia are common in midlife, but they can really wreck your weight loss goals.

When you don’t sleep enough, it messes with your metabolism, your cravings, and your energy levels. You end up too tired to exercise or move, and let’s face it, nobody feels like making healthy choices when they’re sleep-deprived. 

Make sleep a priority! Start by creating a bedtime routine: dim the lights, limit caffeine, and keep your room cool. It may take time, but quality sleep is essential for weight loss and overall health.

Here's the bottom line: It may take a little time to see results from these changes, but don’t give up. Small adjustments can make a big difference. If you're still struggling, consider reaching out for more personalized support. Whether it’s a personal trainer, dietitian, or health coach (hello, that’s me!), we can work together to create a customized plan that helps you crush your goals.

Want more tips on navigating menopause with grace? Download my Beginner's Guide to Perimenopause and Beyond for extra guidance and resources.

You’ve got this, and I’ve got your back! 🙌