Unlock Weight Loss in Menopause With these 7 powerful Supplements

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What Supplements Can I Take to Lose Weight During Menopause?

Navigating menopause can feel like an uphill battle, especially when those extra pounds start creeping on. But, there are some game-changing supplements that can really help you manage your weight during this season of life. 

Before we dive in, remember: I’m not a doctor, so it’s crucial to check with your healthcare provider before starting any new supplement regimen.

Why Is Menopause Linked to Weight Gain?

Menopause often brings about unwanted weight gain, particularly around the belly. On average, women can expect to gain around 10 pounds during this time. So, why does this happen? It’s all about our changing hormones.

As your estrogen levels decline, your body’s ability to metabolize glucose and maintain muscle mass takes a hit. This means your metabolism slows down, making weight gain more likely. 

On top of that, your cortisol levels tend to rise as estrogen levels drop, increasing belly fat. 

And let’s not forget about insulin resistance—another fun side effect of menopause that can make losing weight even more challenging.

Seven Supplements to Help Fight Menopause Weight Gain

Now, let’s get into the nitty-gritty. Here are seven supplements that can be game-changers in your fight against menopause weight gain:

1. Progesterone (Bioidentical Hormones):

   - Progesterone is a hormone, not technically a supplement, but it’s crucial in balancing your body’s estrogen levels during menopause. It helps with sleep, insulin sensitivity, and cortisol balance. Consider this a foundational piece in your midlife health puzzle.

2. Adaptogens:

   - Adaptogens like maca, ashwagandha, and holy basil are fantastic for supporting your adrenals. These herbs help manage stress and balance cortisol levels, which is paramount for keeping belly fat in check. My favorite is Mighty Maca, which packs in 42 superfoods to boost your body.

3. Omega-3 Fatty Acids:

   - Omega-3s are crucial for reducing inflammation—a key driver of insulin resistance. They also support brain, heart, and hormone health. A good omega-3 supplement can be a real very helpful for your overall well-being.

4. Vitamin D:

   - Most of us are deficient in vitamin D, which is essential for bone health, immune function, and yes, weight management. Aim for a vitamin D3 K2 supplement to ensure optimal absorption. Remember, it’s paramount to get your levels tested to avoid over-supplementing.

5. Magnesium:

   - Magnesium supports over 300 bodily functions, including nervous system health and sleep. It’s especially beneficial for calming the nervous system and improving sleep quality. If there’s one supplement you don’t want to skip, it’s magnesium. I like to take a Magnesium Breakthrough supplement that has 8 forms of magnesium.

6. B Vitamins:

   - B vitamins are crucial for adrenal health and energy levels. Stress depletes these vitamins, so keeping your B levels up is essential for fighting fatigue and maintaining cellular function. A good B-complex supplement can work wonders.

7. Creatine:

   - Creatine is a supplement with tons of research backing its benefits, particularly for midlife women. It supports muscle recovery, brain function, and overall performance. If you’re serious about maintaining muscle mass and cognitive health, creatine is a must-have in your supplement arsenal.

The Importance of Eating Well

Let’s be clear: supplements are just that—a supplement to a healthy diet. 

They’re not a magic pill, and you can’t out-supplement a poor diet. 

In menopause, it’s crucial to eat a diet rich in whole, anti-inflammatory foods. 

Focus on getting adequate protein—at least 25 grams at breakfast, lunch, dinner, and maybe even snacks. 

Fill your plate with vegetables, and don’t forget your healthy carbs. Yes, you need carbs! Aim for low-glycemic options like sweet potatoes, brown rice, and quinoa to keep your energy levels up.

Exercise: The Game-Changer for Midlife Weight Loss

When it comes to weight loss in midlife, exercise is paramount. But not just any exercise—resistance training is the real game-changer here. 

Strength training is crucial for boosting metabolism, building muscle, and combating insulin resistance.

Here’s how to get started and progress:

1. Start Small:

   - If you’re new to strength training, don’t jump in all at once. Begin with basic bodyweight exercises or Pilates. The Trim Healthy Work-in is a great starting point. Start with one day a week and focus on building a strong foundation.

2. Progress Gradually:

   - After 4-6 weeks of consistent bodyweight training, add another day of strength training to your routine. As you build strength, consider incorporating light weights or resistance bands.

3. Level Up:

   - Once you’ve got the basics down, it’s time to up the ante. Add another day of strength training, focusing on progressive overload—gradually increasing the weight or resistance you use. This is key to building muscle and maintaining a healthy metabolism.

4. Mix in Cardio:

   - While strength training is paramount, don’t forget to include some cardio in your routine. Walking is a great low-impact option that pairs well with resistance training.

Managing weight during menopause can be challenging, but with the right approach, it’s entirely possible.

By incorporating these supplements, maintaining an eating plan like Trim Healthy, and committing to regular strength training, you’ll be well on your way to feeling strong and vibrant in menopause and beyond. 

Remember, it’s all about progress, not perfection. 

Start where you are, and keep building from there.

LINKS MENTIONED IN THIS POST:

🥬 Mighty Maca

💪 Trim Healthy Workins

💊 Supplements I use

I am not a medical professional. As a Trim Healthy Mama coach, I am not providing healthcare, medical, or nutritional therapy services or attempting to diagnose, treat, prevent, or cure any physical, mental, or emotional issue.

The information provided on this website is for informational purposes only and is not intended to substitute professional medical advice, diagnoses, or treatment. Always seek advice from your physician or other qualified healthcare provider before undertaking a new health regimen.

Do not disregard medical advice or delay seeking medical advice because of information you read on this website. Do not start or stop any medications without speaking to your medical or health provider.