How To Lose Weight During Peri-menopause: The Vegan Approach
Oct 18, 2024If you are anything like me and my clients once you tipped over the 35 age threshold you noticed that what you once did no longer worked for your body. Maybe you even started to blame age for your aching body and struggle to lose weight! I am here to tell you that while, yes, you must do things differently you absolutely CAN still reach your fitness and physique goals at any age!
The truth is: Perimenopause can be a challenging time for many women. Hormonal fluctuations often lead to weight gain, particularly around the abdomen, and can make it harder to lose weight. However, with the right strategies, you can maintain a healthy weight, feel energized, and build lean muscle regardless of age! As a vegan, there are additional benefits to your approach, and today, we’ll explore practical tips on how to lose weight during perimenopause while supporting your hormonal health.
I put together my top 4 tips for you, if you are perimenopause and starting to notice that things are different not only with your body but with what works for getting results as well!
1. Focus on Hormone-Friendly, Plant-Based Foods
Perimenopause triggers a drop in estrogen, which can affect metabolism and fat storage. Including foods that support hormonal balance is crucial during this time. Plant-based diets rich in phytoestrogens, like soy products (tofu, tempeh, edamame), flaxseeds, and whole grains, may help mitigate some of these effects.
Why Women Shouldn’t Fear Soy
One common misconception is that soy disrupts estrogen levels. In reality, several studies of people who eat a lot of soy foods, such as people in Asia, suggest that soy may help reduce menopausal symptoms, and lower the risk of heart disease and osteoporosis. Researchers are also examining whether eating soy can help prevent hormone-related cancers, such as breast, prostate, and uterine cancer.
According to clinical studies, postmenopausal women who eat high amounts of dietary soy protein (20 to 60 g per day) generally have fewer and less intense hot flashes and night sweats than those who eat less soy.
Further, in research documented on the National Library of Medicine titled "The Effects of Soy Foods in PostMenopausal Women: A Focus on Osteosarcopenia and Obesity" it was found that
"We proved that it (soy foods) not only delays the physical disabilities of menopausal women with osteosarcopenia and obesity, but it can also improve their muscle mass and bone strength to prevent the development of osteosarcopenia. In summary, this review focuses on the soy proteins and isoflavones contained in soy foods, which have an improved effect on osteogenesis and muscle growth while having an effect on weight loss and glucose metabolism. " ~ (Article )
Sample meal idea: Stir-fried tofu with mixed veggies and quinoa, seasoned with tamari and ginger!
2. Lift Weights and Build Muscle
Strength training is essential during perimenopause. As estrogen levels drop, women are at a higher risk of losing muscle mass, which directly affects metabolism. In fact, beginning at age 30, the body naturally starts to lose 3–5% of muscle mass per decade. If muscle loss worsens, it can advance to a condition called sarcopenia. Resistance training helps to build and maintain muscle, which burns more calories even at rest.
For women new to strength training, bodyweight exercises such as squats, lunges, and push-ups are a great starting point. As you get stronger, incorporate light dumbbells or resistance bands to increase the intensity. Aim to do resistance training at least three times a week to see the benefits.
Pro Tip: Combine strength training with short bursts of cardio (like HIIT) to maximize fat loss while preserving muscle.
3. Prioritize Sleep and Stress Management
Increased cortisol (the stress hormone) levels can make weight loss more difficult and even promote fat storage, especially around the midsection. That’s why managing stress is critical during perimenopause. Daily practices like meditation, journaling, and deep breathing exercises can help reduce stress and promote better sleep. I also personally highly recommend a tracking app, such as a Fitbit, to track stress responses resting heart rate, sleep patterns, and more.
Poor sleep is linked to weight gain, as it disrupts the hormones that regulate hunger (ghrelin) and fullness (leptin). Ensuring 7-8 hours of quality sleep each night can make a significant difference in how your body processes food and maintains energy balance. If you are using a tracking app check your levels of deep sleep. Are you getting at least an hour of deep sleep a night? Stress levels can negatively impact your ability to reach, and stay in, deep sleep!
4. Stay Consistent with Whole, Plant-Based Eating
Consistency is key when it comes to weight loss, especially during perimenopause. Focus on whole, unprocessed plant-based foods that are naturally high in fiber and lower in calories but still nutrient-dense. Many people eat a lot of CALORIE dense food that is not nutrient dense. Fiber-rich foods like beans, lentils, whole grains, and vegetables not only promote fullness but also support gut health and help regulate hormones.
The Benefits of Vegan Protein for Perimenopausal Women
Plant-based proteins like lentils, chickpeas, and quinoa provide all the essential amino acids needed for muscle repair and maintenance. Studies suggest that getting enough protein is especially important during perimenopause, as it helps preserve muscle mass while supporting fat loss. Unlike animal proteins, vegan sources are often lower in saturated fat, which is beneficial for heart health—a major concern as women enter menopause.
Pro tip: I recommend aiming for 0.8-1 gram of protein per pound of bodyweight per day!
Sample Meal: Quinoa and lentil salad with avocado, olive oil, and lemon dressing—high in fiber, healthy fats, and plant-based protein.
Aging Doesn't Mean Reaching Your Goals Is Impossible!
Losing weight during perimenopause doesn’t have to feel impossible. By focusing on hormone-friendly, plant-based foods, building muscle through strength training, and managing stress effectively, you can create a sustainable path to weight loss. Remember, every woman’s body responds differently—find the combination of strategies that makes you feel your best!
If you’re ready to take the next step and receive personalized coaching, feel free to reach out to discuss options that may work for you. Together, we can build a plan that fits your unique lifestyle and health goals.
Learn more here: https://www.strongerfunctionalfitness.com/
ashley