Why a Calorie Deficit Alone Doesn't Work in Menopause

Worried about an expanding waistline? DON'T restrict calories before reading this!

You’re in the postmenopausal chapter of life—your periods have stopped, and estrogen has taken a permanent dip.

But something else may have changed, too: your ability to lose weight using the same methods you used in your 30s and 40s.

I need to be clear on this: weight loss after menopause is possible—but the rules have changed ladies.

Menopause & Your Hormones:

Estrogen remains low, and this influences how your body stores fat—especially around your middle. Muscle mass continues to decline with age, which lowers your metabolic rate and makes weight loss more difficult.

Why “Eat Less, Move More” Falls Short:

While a calorie deficit is still required for fat loss, it must be approached with care. Over-restricting calories can increase fatigue, reduce muscle, and worsen hormonal stress (hello, cortisol).

What Actually Works:

✔️ Eat more protein to preserve lean muscle (25-30g per meal)

✔️ Incorporate resistance training (at least 2x focused strength work weekly + MOBILITY)

✔️ Reduce refined carbs to stabilize blood sugar (that means anything super processed or processed period)

✔️ Focus on stress and sleep, both of which impact fat storage (this can LITERALLY be the huge needle mover you need!)

TO SUM IT ALL UP? You’re not doing anything wrong. You just need a new strategy that supports your body’s current needs—not your 25-year-old metabolism.

If you're seeking a solution that does NOT rely on short term fixes that don't work, or a new gimmick or a new restrictive meal plan then seriously consider my Peri/menopause Weight Loss & Hormone Balance course (it works for us menopause gals too!).

I'm here for your continued success,

Julie