Progesterone fluctuations during menopause: Explore how decreased progesterone levels can lead to water retention and weight gain, and discuss strategies to balance this hormone.

Beat Menopause Weight Gain: Balance Progesterone Naturally

Menopause Metabolism Boost: Win the Weight Loss Battle

Master Menopause Weight Loss: Boost Metabolism & Reclaim Your Confidence Today!


As women navigate the often challenging journey of menopause, many find themselves grappling with menopause sudden weight gain. This can be a frustrating and demoralizing experience, especially when conventional weight loss methods seem to have little effect. The good news is that there are specific strategies and daily habits that can help boost metabolism and promote weight loss during this life stage.

In this blog post, we will delve into the importance of metabolism during menopause and discuss the challenges faced by women during this period. Our aim is to equip you with practical, effective tips that you can incorporate into your daily routine to enhance your metabolism, shed those extra pounds, and improve your overall well-being. By understanding the unique aspects of menopause and weight gain, you can take charge of your health and feel more confident and empowered throughout this transition.

Menopause Metabolism Boost: Win the Weight Loss Battle

Understanding Metabolism and Menopause

What is metabolism?

Metabolism encompasses the complex set of chemical reactions and processes that occur within the body to convert food and nutrients into energy. These processes are crucial for maintaining life, allowing cells to function, grow, and repair themselves. The rate at which your body performs these metabolic functions is called the metabolic rate. A higher metabolic rate typically results in more calories being burned and can make it easier to maintain or lose weight.

The impact of menopause on metabolism

As women enter menopause, their bodies undergo significant hormonal changes that can directly affect metabolism. The decline in estrogen levels, for example, can lead to a decrease in lean muscle mass and an increase in fat storage, particularly around the abdomen. This shift in body composition can result in a slower metabolism, making it more challenging to lose weight or maintain a healthy weight during menopause.

The role of hormones in metabolism

Hormones play a critical role in regulating metabolism and body weight. Key hormones involved in this process include:

  1. Estrogen: A primary female sex hormone, estrogen helps regulate metabolism and energy balance. As estrogen levels decline during menopause, women may experience a slower metabolism and increased fat storage.
  2. Progesterone: Progesterone levels also decrease during menopause, which can contribute to water retention and bloating, giving the appearance of weight gain.
  3. Cortisol: Known as the “stress hormone,” cortisol can affect metabolism by promoting fat storage, especially in the abdominal area. Prolonged stress during menopause can lead to elevated cortisol levels and subsequent weight gain.
  4. Insulin: Insulin helps regulate blood sugar levels and plays a role in fat storage. Hormonal imbalances during menopause can result in insulin resistance, which may contribute to weight gain and make it more difficult to lose weight.

Understanding the relationship between metabolism and menopause can help you adopt targeted strategies to address these hormonal changes, boost your metabolism, and manage menopause weight gain more effectively.

Daily Activities to Boost Metabolism

Incorporate regular exercise

  1. Strength training: Engaging in strength training exercises can help counteract the loss of muscle mass associated with menopause, ultimately increasing your metabolic rate. Focus on incorporating resistance exercises that target major muscle groups, such as squats, lunges, push-ups, and planks, at least two to three times per week.
  2. Aerobic exercise: Participating in regular aerobic exercise, like brisk walking, swimming, or cycling, can boost your metabolism and help burn calories more efficiently. Aim for at least 150 minutes of moderate-intensity aerobic activity per week to maximize benefits.
  3. High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by brief recovery periods, which can significantly elevate your metabolic rate. Incorporate HIIT workouts one to two times per week to maximize fat burning and improve overall fitness

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  1. Consume small, frequent meals: Eating smaller meals more frequently can help maintain stable blood sugar levels and support a consistent metabolic rate. Aim for five to six balanced meals per day that include a mix of protein, healthy fats, and complex carbohydrates.
  2. Prioritize protein: Protein-rich foods not only help build and maintain lean muscle mass but also require more energy to digest, boosting metabolism. Include a source of protein in each meal, such as lean meats, fish, eggs, or plant-based options like beans and lentils.
  3. Stay hydrated: Proper hydration is essential for optimal metabolic function. Aim to drink at least eight glasses of water per day to support digestion, nutrient absorption, and overall health.

Manage stress and sleep

  1. Practice stress-reduction techniques: Chronic stress can lead to elevated cortisol levels, which can negatively affect metabolism and contribute to weight gain. Incorporate stress-reduction techniques, such as yoga, meditation, or deep breathing exercises, to help manage cortisol levels and support a healthy metabolism.
  2. Prioritize sleep: Insufficient sleep can disrupt hormone balance and negatively impact metabolism. Aim for seven to nine hours of quality sleep each night to support overall health and metabolic function.

By incorporating these daily activities into your routine, you can help counteract the metabolic changes that occur during menopause and promote a healthier, more active lifestyle. Consistency is key when it comes to achieving lasting results, so be patient and stay committed to your menopause weight loss journey.


Helpful Habits for Menopause and Metabolism

Create a supportive environment

  1. Surround yourself with positive influences: Cultivate an encouraging and uplifting atmosphere by surrounding yourself with supportive friends, family members, or online communities who understand the challenges of menopause and can offer advice, empathy, and motivation.
  2. Declutter and organize: A clean and organized living space can help promote a sense of calm and control, reducing stress and supporting a healthier mindset. Take time to declutter your home, focusing on areas where you prepare meals, exercise, or relax.

Set realistic goals and track your progress

  1. Establish SMART goals: Create specific, measurable, achievable, relevant, and time-bound (SMART) goals that focus on the habits and behaviors you want to adopt, rather than just the numbers on the scale. This approach can help you stay motivated and make lasting changes.
  2. Monitor your progress: Regularly track your progress through methods such as journaling, using a best weight loss app for menopause, or taking progress photos. This can help you stay accountable and make adjustments to your routine as needed.

Listen to your body and make adjustments as needed

  1. Be mindful of hunger and satiety cues: Pay attention to your body’s signals for hunger and fullness, and adjust your meal portions and timing accordingly. This can help prevent overeating and support a more balanced metabolism.
  2. Adjust your routine based on your energy levels: Menopause can sometimes cause fluctuations in energy levels. Be flexible with your exercise routine and adjust the intensity or duration of your workouts based on how you feel. Remember that some activity is better than none, and consistency is key.

Seek professional guidance and support

  1. Consult with a healthcare professional: Speak with your doctor, a dietitian, or a certified fitness professional to discuss your specific needs and develop a tailored plan for managing menopause-related weight gain.
  2. Join a support group or program: Consider joining a local or online support group or enrolling in a menopause weight loss program designed specifically for women in your situation. Sharing experiences, tips, and encouragement with others can help you stay motivated and feel less alone in your journey.

By adopting these helpful habits, you can create a strong foundation for managing the metabolic changes associated with menopause and successfully navigate this challenging life stage. Patience and perseverance are essential, so stay focused on your goals, be kind to yourself, and remember that progress is the result of consistent effort over time.

Tips for Maintaining a Healthy Lifestyle during Menopause

Prioritize self-care

  1. Practice relaxation techniques: Incorporate relaxation techniques, such as deep breathing, meditation, or progressive muscle relaxation, into your daily routine to help manage stress and promote overall wellbeing.
  2. Engage in activities you enjoy: Pursue hobbies and activities that bring joy and relaxation, such as reading, gardening, painting, or spending time in nature. This can help reduce stress and improve your mental health during menopause.

Stay informed and educate yourself

  1. Research menopause and its symptoms: Stay informed about the various changes that occur during menopause by reading up on body changes during menopause and understanding how they can affect your health and daily life.
  2. Learn about effective strategies: Research and experiment with different strategies for managing menopause symptoms, such as dietary changes, exercise routines, or natural supplements. Knowledge is power, and being well-informed can help you make better decisions about your health.

Stay connected with others

  1. Maintain social connections: Stay connected with friends and family members, as social support can have a positive impact on your mental health and overall wellbeing during menopause.
  2. Share your experiences: Openly discuss your menopause journey with others who may be going through similar experiences. This can help build a sense of community and provide mutual support and encouragement.

Consult with healthcare professionals

  1. Regular check-ups: Schedule regular check-ups with your healthcare provider to monitor your health and discuss any concerns or symptoms you may be experiencing during menopause.
  2. Seek professional guidance: If you’re struggling with menopause-related weight gain or other symptoms, consult with a healthcare professional, such as a nutritionist, personal trainer, or therapist, who can provide specialized guidance and support.

Embrace a holistic approach to health

  1. Focus on overall wellness: Instead of concentrating solely on weight loss, adopt a holistic approach to health that includes balanced nutrition, regular exercise, stress management, and sufficient sleep.
  2. Be patient and compassionate with yourself: Remember that menopause is a natural life stage, and it’s essential to be patient with your body as it adjusts to these changes. Practice self-compassion and give yourself the time and support needed to navigate this transition.

By following these tips, you can maintain a healthy lifestyle during menopause and effectively manage the metabolic changes that may arise. Embrace this new stage of life with resilience and determination, and remember that every small step you take towards better health will ultimately lead to a happier, more vibrant version of yourself.


Menopause is a natural phase in a woman’s life that can bring about various metabolic changes, often resulting in weight gain and other challenges. However, by understanding the connection between metabolism and menopause, and incorporating metabolism-boosting habits into your daily routine, you can effectively manage these changes and promote weight loss during this transition.

Remember to create a supportive environment, set realistic goals, listen to your body, and seek professional guidance when needed. Moreover, prioritize self-care, stay informed about menopause, maintain social connections, and embrace a holistic approach to health. By following these tips and staying committed to your wellness journey, you can successfully navigate menopause and continue to lead a healthy, balanced, and fulfilling life.

Always remember that progress is a result of consistent effort, and every positive step you take will contribute to your overall wellbeing during menopause and beyond. Stay patient, be compassionate with yourself, and celebrate your achievements as you continue to strive for better health and happiness.

Frequently Asked Questions:

Q: Can menopause cause weight gain?

A: Yes, hormonal changes during menopause can lead to weight gain, especially around the abdomen.

Q: What are some effective ways to boost metabolism during menopause?

A: Incorporating regular exercise, consuming a balanced diet, staying hydrated, getting enough sleep, and managing stress can help boost metabolism during menopause.

Q: Is it possible to lose weight during menopause?

A: Yes, by adopting healthy lifestyle habits and focusing on overall wellness, you can effectively manage weight and promote weight loss during menopause.

Q: How does menopause affect metabolism?

A: Menopause can cause hormonal changes that slow down metabolism, making it more challenging to maintain or lose weight.

Q: What types of exercise are best for boosting metabolism during menopause?

A: A combination of strength training, cardiovascular exercises, and flexibility workouts can help increase metabolism and promote overall fitness during menopause.


Don’t let menopause weight gain hold you back from living your best life! Discover the secrets to shedding those stubborn pounds and reclaiming your confidence with our comprehensive guide, “How To Lose Weight During Menopause.” Packed with practical tips, proven strategies, and expert advice, this is the ultimate resource for navigating menopause with grace and vitality. Don’t wait another day – download your copy now and start your transformation! Get Your FREE Guide Here!

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5 Habits to Lose Fat While Gaining Muscle


Is there an effective way to lose weight while gaining lean muscle? Reducing fat means consuming fewer calories than you’re burning. Dropping kilos means that you might lose lean muscle together with fatty deposits. You need to be smart in terms of losing weight since you need lean muscle mass to perform physical activities like exercising.

It’s a fact that muscle burns more calories than fat, hence, having less muscle slows your metabolism as well. Once you lose that hard-earned muscle mass along with fat, it will become a bit more difficult to reduce weight the proper way. Don’t worry since there are ways to preserve lean muscle while you reduce weight.

1.) Stimulate Your Muscles Through Working Out

Working out will definitely maintain your muscle mass, but you need to be consistent so your body will continue to build it and make it toned and firmer. So, if you’re on a low-calorie diet but you’re not doing resistance training then you might add more fat than muscle. According to a 2015 Harvard study, lifting weights is a better fat-reducing technique compared to cardio exercises.

Your Muscle-Building Fix: You don’t need to lift weights on a daily basis. Reserve two intense weight-lifting session that will incorporate whole body movements such as squats and deadlifts. Determine how much you can lift so you can gauge the volume of reps per set.

2.) Consume the Right Amount of Calories

Once your body enters a starvation mode, you won’t be able to gain and sustain muscle mass and can add fat in the process. Eating an ample amount of calories will help maintain your metabolic rates. In a nutshell, you need enough energy not to go in starvation mode in order to perform physical activities.

Your Muscle-Building Fix: We recommend that you consume around 500-1,000 calories of protein from your current daily intake. This will help you maximize muscle-building while losing fat. Keep in mind to keep your daily calories intake about half your daily need and half for your exercise activity.

3.) Minimise your Cardio Exercises

Do you think spending an hour on the treadmill or elliptical for an hour will only make you reduce fat? Your hard-earned muscle might be compromised spending too much time on the treadmill. This is what makes weightlifting exercises very effective in building lean muscle mass since cardio doesn’t engage muscle fibers in movements.

Your Muscle-Building Fix: We’re not saying cardio exercises aren’t good, it’s a matter of doing them at a moderate pace. Schedule low-intensity cardio exercises 2-3 days weekly, and then schedule high-intensity cardio intervals to shock your system and protect your muscle as well.

4.) Observe your Post-Workout Action Plan

A post-workout plan is as important as your weight loss action plan. So where do you start? After a grueling yet fulfilling session at the gym, it’s important to refuel with the right food for your muscle fibers to recover. Aside from proper nutrition, you need ample sleep for your body to recover and build muscle overnight. Both aspects are important when it comes to the actual muscle-building process.

Your Muscle-Building Fix: Make sure to consume a high-quality protein meal after your workout. This will enable your body to replenish nutrients and send amino acids to your muscles. Also, keep in mind that you need 7-8 hours of sleep for your muscle to begin repairing itself and even building new ones as well.

One of the principles of weight loss isn’t only about how much you eat but what you eat as well. In a 2015 study, people went on a low-calorie diet for a month and those who consumed more protein decreased their body fat around 27 percent. It’s because the protein found in meats, eggs, and poultry which contain essential amino acids to build and sustain lean muscle mass.

Your Muscle-Building Fix: Consuming 1.6 grams of protein per kilogram of body weight will sustain your lean muscle gains. The idea here is to spread out your protein throughout the day and include in each meal.


Let’s get started towards your weight loss, lean muscle-building and fitness goals. The OneBody Wellness team have more than 40 years experience coaching clients on fitness, health and wellness and would be more than glad to talk to you about your fitness goals. For a chat, Click Here to know more.


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How to Activate your Weight Loss Hormones

Taking advantage of female hormones have shown that it may support your fitness and nutrition goals. You might blame your intense period cravings on your hormones but they’re helping in terms of muscle-building and metabolic processes.

Women have always felt vulnerable to hormonal cravings and sluggish metabolism due to stress and period. It’s a good thing that science is now discovering how female hormones are related to weight loss and increased metabolism.


In this post, we will be sharing tips on how to activate these hormones to support weight-loss and revving up metabolism. Here are 4 ways to turn on your hormones to reduce weight and unwanted fat.

1.) Discover the Staying Power of Protein-Packed Meals

Did you know that you have hormones that slow down the movement of food through your GI tract? This is called cholecystokinin which are released by your intestines whenever you eat. It’s a glucagon-like peptide 1 and peptide YY that helps in gradual digestion of food intake. The big idea here is that slow-moving food makes you fuller after a meal.

Your Hormone-Activating Trick: Integrate protein, healthy fats, and complex carbs for every meal. How do you make your meal feel you fuller? Consume around 20 to 25 grams of protein in each meal. High-protein meals increase these satiating hormones, but make sure to add some fiber from complex carbs and some veggies that contain healthy fats.

2.) Curbing Your Cravings

There’s a hormone that decreases your appetite called leptin. It’s also called the feel-full hormone or satiety which is released from your body’s fat cells once it is activated from your brain’s hypothalamus. High levels of the feel-full hormone can lead to leptin resistance since the more fat you have then the more leptin your body will produce. Most women have low levels of leptin which is making them super hungry.

Your Hormone-Activating Trick: People with sleeping disorders such as sleep apnea and insomnia are struggling with weigh loss. Why? Sleep deprivation directly affects leptin secretion. To optimize your leptin levels, women should get around 7-9 hours of sleep per night. Manage your sleep habits to leverage on your leptin levels.

3.) Engage in Fat-Burning and Muscle-Building Exercise

The more lean muscle that you have then the more calories you burn even if you’re not doing any physical activity. How’s that possible? Your testosterone levels are at work even if you have a little of them. It’s a common notion that men have tons of testosterone but women have their share of it as well. It’s our body’s primary muscle-building hormones and you need to turn it on to lose weight

Your Hormone-Activating Trick: Weightlifting movements is an effective way to promote the release of testosterone. Performing compound movements such as pullups and squats will use more muscle fiber which will trigger the release of fat-burning testosterone.

4.) Support Your Thyroid

Our thyroid gland secretes a variety of thyroid hormones including T3 and T4. These hormones manage how many calories you burn by just being in a stationary position. Autoimmune diseases are the cause of thyroid hormone levels, and even healthy women experience a drop in thyroid hormones which result in reduced metabolic rates.

Your Hormone-Activating Trick: Iodine deficiency is the cause of thyroid malfunction. This means that you need to load up with iodine-rich food such as tune and cod. Seaweed is also a good source of iodine. If you take a close look, these can be included as a source of protein and fiber respectively

Do you want to learn more about creating an eating plan or an exercise routine that will boost your metabolism? Let’s get started towards your fitness goals. Chad of the OneBody Wellness and Transformation team specialises in female weight loss success and would be more than happy to talk to you about your personalised eating plan. Click here to know more.

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3 Fitness Essentials for Women in Their 30s and Above

Most women don’t really contemplate about hitting their mid-30s, let alone their health and fitness goals. Once you do a reality check, growing older is an aspect which we can simply yield and follow. It’s like a current in a fast rushing stream. Before you know it, you’re past your 30s and you’ve already hit the 40-year mark.

Let’s be lenient though, 35 isn’t really considered as middle age. However, you’ll start noticing that your body will not be the same as when you were in your 20s. You’ll put on weight more easily, and not to mention, you don’t feel as energetic as before.

Worry not, there are more ways than not to cling on to your youth. You just need to invest a lot of smart effort to stay physically, emotionally, and mentally fit. Being young and fit is all about looking good and feeling great at the same time, right?


Here are 3 fitness mindset essentials for women 35 and up:

1.) Eat Smart

It’s a fact that as we grow older, our bodies require fewer calories to function properly. Hence, when you continue binge eating the way you did back in your 20s then expect to gain some weight in unwanted places. So, don’t be surprised if suddenly you’ve put on a couple of kilos in a months’ time even if you haven’t customised your diet plan. It’s natural for everyone to notice their body reacting to the aging process. There’s no quick fix for this, the only practical approach would be to consume a diet with more nutrients and minimise eating just for the sake of eating.

2.) Adjust Training Intensity

Your fitness mindset hasn’t changed but your body is slower compared to to when you were in your 20s. It’s a must to do yourself and your body a favour by toning down the intensity of exercise routines. This will enable you to prevent injuries while you still enjoy doing your favourite exercise. Keep in mind that your bone density decreases which can make you more prone to early arthritis. The solution? Invest in strength training routines while minimising high impact activities to build greater bone density.

3.) Prevent Ailments

Keeping yourself healthy and fit is easier said than done. You need to walk the talk and focus on your health in every aspect. Regular exercise routines and a balanced diet will complement your health. However, you also need to have yourself screened regularly for gynecological disorders and breast cancer for prevention. It’s also advisable to give up vices such as drinking and smoking which can increase your stress levels. Remember that prevention and monitoring is always key to avoiding unwanted illnesses.

Let’s get started towards your fitness goals. The Naked Truth Fitness Team have more than 40 years experience personally training clients and would be more than glad to talk to you about your fitness goals. For an obligation free chat, Click here to know more.

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5 Simple Ways to Boost your Metabolism

Nature works in different ways. This goes the same for every person’s body and metabolism. Each of us vary in terms of metabolic rates since we do different types of work, some would be glued to their office chair most of the time and some would be doing more labourous work.

So why do some people easily gain weight and others have a difficult time gaining some?

Metabolism is our body’s own “personal trainer. It’s a process that works naturally to support you in shedding unwanted fat and burning calories. Enzymes in your cells break down food then convert it into energy. This enables your heart to keep on beating, your mind to thinking whenever you’re at work, or even when you engage in a group exercise class.

The idea here is that metabolism is a subjective matter. The faster a person’s metabolism works then the more she can burn those calories. It also means that the more you burn then the easier it is to shed those kilos off.


Here are 5 simple yet effective ways to improve your metabolism:

1.) Start your Day with a Hearty Breakfast

Breakfast is the most important meal of the day. The big idea here though is the quality and quantity of your food in the morning. Always keep in mind that a hearty breakfast is better since it will make you full for hours and prevent you hop on starvation mode.

A combination of lean protein coupled with complex carbohydrates and healthy fats is what works best. The old reliable would be hard-boiled eggs and cup of oatmeal. You can also add some berries and a teaspoon of omega-3 fish oil. Remember to consume a quantity that will make you full for the next few hours even before thinking about lunch.

2.) Remember Fiber

It’s a best practice to include vegetables and fruits in your daily diet. This will enable your body to flush out toxins more easily. The idea here is that consuming organic fruits and veggies are considered more effective since they are grown without pesticides. These chemicals block your thyroid function. Your thyroid is your body’s personal thermostat and gauges how fast your metabolism runs. Whether it’s organic produce or not, it is a must to have your greens during lunch and some fruits to complement your breakfast.

3.) Strength Training

Did you know that muscle weighs more than fat which means it uses more energy as well? Most women in their 30s and 40s tend to increase their resting metabolism by 100 calories per day through strength training. This can be achieved spending 40 minutes twice a week for 3-4 months. The great thing about training twice weekly? It keeps your thermostat running at an ideal rate even if you don’t visit the gym daily.

4.) Make Calories Work for You

It’s a fact that if you trim those calories in your diet plan, it will deliberately affect your metabolism. The body’s metabolic process will think that times are lean and puts a hold on fat-burning to conserve energy. The solution would be to eat enough calories at least to match your resting metabolic rate. It’s a tricky situation but keep in mind that eating the right food, which give you sufficient calories is key to making those calories work for you.

5.) Protein First

Do you even wonder why your personal trainer promotes a protein-packed diet for you? It’s because your body digests protein more slowly compared to carbohydrates. A high-protein meal also boosts your metabolism. During thermogenesis, your body uses around 10% of its calorie intake for digestion, which means it takes longer to burn protein than fat or carbs. With this in mind, your body tends to expend more energy-absorbing nutrients in a high-protein diet.


Do you want to learn more about creating a diet plan or a exercise routine that will boost your metabolism? Let’s get started towards your fitness goals. The Team at The Naked Truth Fitness would be more than happy to talk to you about your personalised eating plan. Click here to know more.