Embarking on a weight loss journey over 40, especially during menopause, can often feel like an uphill battle. Hormonal fluctuations and metabolic changes pose significant challenges—however, it’s not impossible. If you make significant changes to your lifestyle and diet, you can reach and maintain your goal weight even throughout menopause.
Eva Speakman, a TikToker who successfully shed 24 pounds after gaining it during menopause, recently offered a beacon of hope by sharing her five-step strategy that led to her remarkable transformation. “Going through menopause wasn’t easy, and on top of that, I gained 24 pounds in weight, and I went from a size 8 to a size 12,” she said. “That made me feel so miserable. So, there’s 5 things I did that helped me to lose the whole of that 24 pounds and go back from that size 12 to size 8.” Find all of her tips below.
1. Stay Hydrated
Hydration is crucial to your overall health, and it's especially important to prioritize if you want to lose weight. "I keep really hydrated. I drink a minimum of 2 liters of water a day and I drink lots of herbal teas on top of that," Eva shares. Adequate hydration is vital during menopause, as hormonal changes can lead to increased water retention and bloating. Drinking plenty of water and herbal teas helps flush out toxins, regulate appetite, and support overall metabolic function, aiding in weight loss.
2. Cut Out Gluten and Simple Carbohydrates
Carbs are delicious, but they could pose a risk to your weight loss progress. In fact, Eva cut out gluten altogether. "I cut out gluten completely," she says. "Very rarely I will have it at weekends, but [I also cut out] simple carbohydrates and simple sugars." Gluten and simple carbohydrates can spike blood sugar levels, leading to insulin resistance and weight gain, particularly around the midsection—a common concern during menopause. By eliminating these culprits from her diet, Eva was able to stabilize blood sugar levels and facilitate fat loss.
3. Incorporate Strength Training
Cardio is certainly an important component of a good exercise routine, but you can't forget strength training if you want to lose weight over 40. "I started lifting more weights at the gym," Eva shares. Strength training is especially beneficial during menopause, as it helps counteract age-related muscle loss and boosts metabolism. By building lean muscle mass, Eva was able to increase her resting metabolic rate, allowing her body to burn more calories even at rest, thus accelerating weight loss.
4. Practice Yoga
Don't forget the power of unwinding with some yoga poses. "I also started doing yoga. I just did it at home on YouTube and now I've actually created by own little routine that I do and I actually really enjoy it," Eva reveals. Yoga offers a myriad of benefits during menopause, including stress reduction, improved flexibility, and enhanced mind-body awareness. By incorporating yoga into her routine, Eva not only found solace in movement but also tapped into its potential for promoting relaxation and hormonal balance—key components of successful weight management during menopause.
5. Balance Hormones
Although Eva admits that balancing her hormones with the health of her doctor took a long time—about two years—it's a step worth taking. Hormonal imbalances are a hallmark of menopause and can profoundly affect weight regulation. By working closely with her healthcare provider, Eva addressed underlying hormonal issues and restored balance—a process that required patience and perseverance but ultimately yielded transformative results.
All in all, Eva's journey serves as a testament to the power of lifestyle modifications and perseverance in achieving weight loss success during menopause. By staying hydrated, adopting a gluten-free diet, incorporating strength training and yoga, and addressing hormonal imbalances, Eva not only shed excess pounds but also reclaimed her vitality and confidence. As Eva aptly advises, "If you're struggling, speak to your doctor, take time, be patient, I promise you'll get there as well." With dedication and support, navigating menopausal weight loss can be a journey of empowerment and renewal.
