Menopause Mystery or how to Lose Weight at 50plus?

Do you want to lose weight fast or stay slim for good?

And I have another question for you: do you want to lose pounds/ kilograms, or do you want to shed inches/centimetres?

“But can’t I have both? Of course I want to stay slim forever, but it should be quick and easy, too! And of course I want to be thin, but I also want my scale to show X kg.”

To explain these dilemmas, I’ll need to go into a bit of detail.

In my last article “Menopause Mystery – Hormones and Weight Gain”, I talked about hormones and their antics. Or, more precisely, what they aren’t doing anymore.

Here’s the short version in case you missed it:

The female hormones estrogen and progesterone go into retirement. The body hates this and clings to fat because it can produce tiny amounts of estrogen as backup.

Retirement is contagious: the thyroid gets lazy, and the pancreas isn’t so great at managing insulin anymore. Result: you are tired, you have no energy, your blood sugar is on a rollercoaster, and cravings take over.

To make things worse, serotonin (the feel-good hormone) takes a nosedive, just when we need it most. So, chocolate has to step in as a substitute.

Meanwhile, stress hormones cortisol and adrenaline double their shifts – thanks to menopause and the usual chaos of everyday life. We’re basically ready to brawl. But we don’t, because it’s not polite and leads to trouble.

And we haven’t talked about another big problem, yet: Our body composition changes

What does this have to do with losing weight fast or have a toned body and flat belly?

A lot! These goals don’t automatically go hand in hand. You could lose several kilos, see the number on the scale drop, and still not have the figure you want. Why? Because a crash diet mostly burns muscle mass. And the weight loss is not sustainable, because your BMR drops. You need fewer calories, just to maintain your weight.

On the flip side, you could lose inches, drop several sizes by building muscle instead.

Take Christina, a client of mine. In 10 months, she lost 11 cm from her waist, 7 cm from each thigh, and 3 cm each from her hips and bust – while only losing 3 kg in weight!

Now, think about which option you’d prefer… and let me explain why this happens.

How Our Body Composition Changes

Let’s face the facts: we’re not 20 anymore. Even if we feel that way (though when I argue with my mom, I often feel more like I’m 12).

We lose precious muscle mass

As we get older, our body composition changes. Even if we feel young at heart, we start to lose muscle mass around age 30. On average, we lose about half a pound of muscle each year after 30. This may not seem like much, but it adds up over time. If we are inactive, this muscle loss happens faster. Life’s demands, like work, family, & aging parents, can make it hard to find time for exercise or physical activity.

During menopause, muscle loss doubles if we don’t intervene. Studies show that between 30 and 80, we lose about 60% of our strength. The major contributor to this muscle loss is the decline of estrogen. Although it is a complex topic and there are other reasons to speed up loss of lean body mass¹ .

Not to sound dramatic, but muscle loss and its effects are seen as typical signs of aging. And let’s be honest: many of us aren’t ready to think of ourselves as “old” just yet.

The good news? We can fight muscle loss²! All we need to do is use, activate, and train our muscles. This doesn’t have to involve intense workouts – but more on that later. For simplicity, I’ll call it “training.” Training has significant overall benefits for our body and figure^{3 4 5} .

Muscles Take Up Less Space

Even if your weight stays the same, your clothes can feel tighter over time. This happens when you lose muscle but gain an equal amount of fat. The scale might not budge, but your body shape changes.

And yes, much of that extra fat settles around the belly.

A little reminder: muscles don’t turn into fat, nor does fat turn into muscle. These are completely different tissue types. We can’t turn water into wine, right?

Another fun fact: people often say, “A kilo of muscle is heavier than a kilo of fat.” That’s nonsense – they both weigh 1,000 grams. The difference is in volume. If you want to learn more myths in the field of nutrition and health, get my free e-book “Busting Myths, Boosting Health“.

Muscles Burn More Energy

Muscle tissue uses significantly more energy (calories) than fat⁶. So, as muscle mass decreases, we need fewer calories just to maintain our weight.

That’s why many women say, “I eat the same as always, but I’m gaining weight!” Makes sense: with less muscle mass, your metabolism slows down. Menopause further reduces calorie needs by up to 500 calories a day. Just picture this: it is the equivalent of approximately 100 g of chocolate!

I calculated this for a 50-year-old woman: if she continues eating like she did at 20, she’ll gain about 10 kilos a year. (Note, this is a mathematical calculation and your body is a living organism.)

Crash diets don’t help either and make the situation worse. When calorie intake stays too low for too long, the body burns muscle for energy – even when there’s plenty of fat to spare. Why? Because our brain, still stuck in the Stone Age, thinks we’re in a famine and decides to ditch those “energy-hungry” muscles.

So, ladies, never cut calories below your basal metabolic rate, and don’t fast for more than 48 hours. A short pause is fine, but don’t overdo it.

What Can You Do?

Here’s the truth: weight changes and weight gain during midlife are normal – not a sign of weak willpower.

But there are three areas we can take action and counteract changes. Without compromising our health and without starving for the rest of our life (keep on reading, I will give you more details further below):

Nutrition

• Focus on protein, healthy fats, complex carbs, and fresh produce. Avoid processed foods, sugar, and junk.

Exercise

• Strength training is a game-changer: it boosts metabolism, prevents osteoporosis, and keeps you strong and toned.

Relaxation

• Chronic stress sabotages weight loss⁷. Learn to manage it through exercise, breathing techniques, or relaxation methods like yoga.

No magic potions, just simple tips everybody can follow. Not just to keep the crazy hormones in check, but also to keep our body in good shape and to stay in good health over the next decades.

An interesting side effect: many of the unpleasant menopause symptoms can be significantly improved with this “synergy triad.”

Let me explain to you in more detail:

Nutrition

The key here is that your calorie intake must be in line with what your body needs. As I mentioned above, the requirements decrease quite a bit. So, it is important, that you know your current BMR, but also total calories you need in a day. You can find calculators online or you check out my course. Don’t be surprised, when the number is lower, than you expect.

The next step, indeed one of the most important steps, is breaking the vicious cycle of insulin, blood sugar swings, cravings, and – you guessed it – more insulin. Luckily, this can be tackled fairly easily with a sensible, balanced diet.

Here are some simple rules:

Do’s:

• Choose complex carbohydrates.
• Eat more protein.
• Include healthy fats in your meals.
• Stay hydrated – water is best.
• Load up on vegetables and enjoy fresh fruit in moderation.
• Cook or prepare meals yourself.

Don’ts:

• Say no to soft drinks and sweetened beverages.
• Avoid foods with additives.
• Skip the frozen meals, junk food, and fast food.
• Steer clear of white flour and sugar (simple carbohydrates).
• Limit saturated “bad” fats.
• Avoid diet or light products – they’re often misleading.
• Keep alcohol consumption to a minimum.

One crucial thing: don’t let eating become a joyless chore. You don’t have to give up chocolate forever! And yes, it can be the exact chocolate you love – just maybe not two whole bars in one sitting…

I’m a big fan of Vilfredo Pareto, an Italian economist known for the 80/20 rule. The principle applies beautifully to food: 80% of your diet should be healthy, while the other 20% can focus on pleasure. Although, one does not exclude the other: many high-quality, nutritious foods are incredibly delicious.

Move Your Body – Muscles Are Your Best Ally

If you’re around my age, you probably remember vinyl records. Those round black discs we used to play on a turntable. And when they got scratched, they’d skip and replay the same sound over and over.

That’s exactly how I feel when I talk about muscles, strength training, movement and any form of physical activity. Except, in this case, I’m repeating myself on purpose!

Strength training and muscle building can be tricky topics for my clients, but I’ve probably mentioned before how incredibly beneficial well-defined muscles are – for your appearance, health, and even managing those pesky menopause symptoms.

Here’s a quick highlight reel:

• Muscles tighten your skin – hello, who doesn’t want that?
• They strengthen your entire body – because if we can’t climb stairs, then we’re old.
• Muscles fire up your metabolism – which, let’s admit, our hormones have kind of abandoned.
• They allow us to eat more calories. Yes, including chocolate sometimes.
• Muscles help prevent metabolic diseases – counteracting insulin resistance so your insulin works faster.
• Strong muscles stave off osteoporosis.
• And here’s the coolest part: muscles act as the body’s pharmacy, producing chemicals that keep us healthy.

But the most important thing? Our bodies are made to move, not to sit all day.

Why We Need to Move More

To halt and reverse the natural decline in muscle mass as we age, we need to get moving – and not just any movement.

Everyday activities (if we manage to squeeze in physical activity) tend to only activate red muscle fibres. When we want to build strength and muscle mass, we need to train the white fibres that handle power and growth⁸. Strength training is essential for this.

Jogging or brisk walking, for example, are great for cardiovascular health but doesn’t quite cut it for building strength.

And don’t worry – you don’t need a gym membership. You can train at home with simple tools you already have lying around. Here a link to my favourite Online fitness trainer Caroline Girvan: her channel offers many free videos for any fitness level.

Now, you might be wondering: “Wait, first cardio, now strength training… how many hours a week is this going to take?”

Here’s the deal: we’re not as low maintenance as we used to be. Taking care of our health takes effort. But the benefits go way beyond a toned body and smaller waistline – it’s about protecting our joints, vitality, and overall well-being.

I always suggest weaving small doses of movement into your daily routine. It’s far better to do short sessions regularly than to torture yourself with hours-long workouts once a week. The WHO recommendation is 150 minutes per week of moderate exercise. If this sounds intimidating, break it down: 20 minutes per day every weekday and 25 minutes Saturday and Sunday. If you are a dog owner, this is a piece of cake. Well, kind of…

Relax, Ladies… It’ll Help losing weight

“Stress isn’t what happens to you – it’s how you react to it.”
 – Author Unknown

Let’s face it, stress makes us gain weight. Those stress hormones keep us in a constant state of alert, storing belly fat for “emergencies.” And by “emergencies,” your body prepares for life threatening events, that  require “fight or flight. Menopause adds fuel to the fire, tipping the stress hormone scales even further.

The silver lining? When you finally blow your top and have that big, dramatic explosion – ah, sweet relief! It’s like a mini holiday for your hormones. Stop being a people pleaser, a person, who is always nice and helpful. Put yourself at the center stage.

Here’s something you might not know: lack of sleep also makes you gain weight. Hormones like leptin (for fullness) and ghrelin (for hunger) get completely out of sync and after a sleepless night, you might experience cravings for rather unhealthy comfort foods. It is easier said than done, but sleep should be high on your priority list. So, no nightshifts, to get that presentation done or finish work. Ghrelin is working overtime, too and makes you inhale the contents of your refrigerator the next day.

Stress Management 101

There are countless guides and methods for managing stress. The catch? Most techniques don’t work immediately – they require practice.

However, there are some quick fixes:

• Move or any type of physical activity: Just a short walk around the block can work wonders for stress hormone levels.
• Seek help: You don’t have to do everything yourself. Once the “caretaker hormone” estrogen disappears, it’s surprisingly liberating to start delegating.
• Breathe: Take deep breaths and focus on your breathing for just one minute.

Long-term solutions include:

• Changing your mindset: no multitasking, no perfectionism, and definitely no self-criticism.
• Scheduling regular breaks: even tiny pockets of relaxation can be rejuvenating – and fun.
• Learning relaxation techniques like yoga, meditation, or progressive muscle relaxation.

If you are serious, have a look at my course: Master your Stress @50plus.

The Bottom Line

So, would you answer the questions at the beginning of this article differently now?

Losing weight fast doesn’t work at any age – especially during menopause. Instead, why not find your ideal nutrition plan, one you can stick with long-term? And saying Good-Bye to a certain number on the scale might also be hard for some women. But once you understand that you can look toned, slim and gorgeous, with 5 kg more, than your desired weight, it is liberating.

Sustainability is the key. Think beyond quick fixes and focus on your health and fitness for the years ahead. A slim figure is just a delightful bonus.

Check out my best-selling course, that is now available in English: Eat smart at 50plus: Crack the Code to Lasting Health, Weight Mastery, and Mental Edge. This course also includes all lessons from Master your Stress @50plus.

You have nothing to lose and might just rediscover your long-lost mojo, lots of energy and a brighter outlook for your best years to come.

Sources

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