Welcome to My Menopause Clinic: Your Guide to Healthy Weight Loss and Lasting Results

Welcome to My Menopause Clinic: Your Guide to Healthy Weight Loss and Lasting Results

A time-tested approach which helped many of my patients transform menopause challenges into opportunities for health.

By Dovile Kalvinskaite
OBGYN | Menopause Specialist | Lifestyle Medicine Doctor | High-Performance Coach

At least 50% of women experience weight gain during menopause.

On average, there’s an increase of 15–20 pounds of weight by the time this phase is reached.

If you are experiencing this change, you may have noticed that despite sticking to your old routines, the scale seems to have a mind of its own and is slowly creeping up.

Those diets and regimens that once worked wonders now seem as effective as a chocolate teapot.

Remember how an extra slice of cake used to go straight to your hips? Well, it seems to have found a new favourite spot around your midsection.

This is the most common complaint I hear in my Menopause Clinic. Many patients are frustrated and feel overlooked by doctors and their simplified advice to “eat less and move more.”

Traditional weight loss methods just don’t cut it anymore, leaving many feeling dismissed and frustrated.

And it isn’t just about fitting into those old jeans. Weight gain impacts our overall health, motivation, self-esteem, and confidence.

The real reason why this is happening is that it’s not your habits that have changed. It’s your body.

The Menopause Effect: Why Weight Gain Happens

Menopause isn’t just a phase.

It’s a whole-body transformation, particularly impacting your hormones. Understanding this is key to managing weight during menopause as they are crucial in controlling our body weight.

Hormone fluctuations during menopause significantly affect metabolism and fat storage. One major player is estrogen. As its levels drop, so does your metabolism, making weight loss feel like climbing a mountain.

Estrogen also acts as a potent anti-inflammatory agent. So waving goodbye to it means saying hello to increased body inflammation.

Research suggests that over 60% of menopausal women report an increase in abdominal fat. It’s called visceral fat and is particularly inflammatory.

This inflammation increases the risk of health issues like cancer, diabetes, and heart disease. It also contributes to weight gain and intensifies menopausal symptoms.

And it’s not only estrogen. Other hormonal changes, like shifts in cortisol and insulin, can leave you hungrier and more prone to storing fat as well.

These hormonal changes also affect your gut health and microbiome, which are the bedrock of overall health.

Lastly, thyroid problems are very common at this stage. They can cause similar weight gain or symptoms resembling those of menopause and are often missed. So, making sure your thyroid function is checked and optimized should often be one of the first steps.

More Than Just Hormones

It’s not all about hormones, however.

After hitting 30, we start to lose up to 8% of our muscle mass every decade, and menopause speeds up this process even more.

For every five pounds of muscle lost, we often gain the same in fat. Since muscle is most effective at burning calories, losing it makes our metabolism lazier. Ageing also means we don’t burn calories as efficiently during exercise as we once did.

And let’s not forget the joys of hot flashes, aching joints, and low energy. All of these can extinguish our exercise motivation completely.

However, shedding those extra pounds brings many health benefits:

  • improved menopausal symptoms
  • better sleep
  • more energy
  • a healthier heart, brain, gut, and skin
  • a boost in mental health, self-image, and confidence to pursue your dreams.

But enough about theory.

So how to fix it?

I will share the same no-frills, practical advice I give all my patients. The things that you can start today and the practices that work.

I have about 30 minutes in my clinic to cover everything — medical history, symptoms, Hormone Replacement Therapy (HRT), its risks and benefits, lifestyle changes, prescriptions, and documentation. And yes, it all has to make sense to my patient.

Saying that 30 minutes isn’t nearly enough is like saying a cup of tea helps a little with the British weather (a gross understatement!).

Often, I find myself running over time. But this has sharpened my ability to distil the most effective advice for staying healthy and managing the weight I am about to share.

And guess what? It’s already helped many achieve remarkable results, and I hope it will help you, too.

The Core Principles

Consider my advice as your compass to manage weight gain and navigating menopause.

My protocol is quite straightforward.

It’s about being healthy and energized and experiencing fewer menopausal symptoms. In short, look great on the outside and feel fabulous on the inside.

Weight loss? That’s a happy bonus, minus the stress.

My discussion always consists of three parts:

  1. Lifestyle Changes
  2. Botanicals and Supplements
  3. HRT Discussion

I won’t delve too deep into the science or nutrition theories here anymore — that’s a saga in itself, enough to fill ten more articles!

Let’s stay practical and dive in.

1. Lifestyle Changes: More Than Just Weight Control

Believe it or not, with the right lifestyle habits, you can control your weight and significantly reduce menopausal symptoms. Almost 40% of women might not need anything else!! That’s why I never skip this step.

Nutrition: Your Diet, Your Rules

There’s no one-size-fits-all diet, and you can create your own rules, but here are some key principles to keep in mind:

1. Fuel Refocus: Protein, Fibre, and Good Fats

  • Aim for about one gram of protein per pound of body weight daily, no less than 25–30 grams per meal. Protein is crucial for body repair and maintaining muscle mass. Opt for lean, quality proteins, whether animal-based (think grass-fed, pasture-raised) or plant-based. And if you need to catch up, a protein shake can be your ally. Remember, protein is your friend on this journey! Do not skip this step. I can’t stress this enough.
  • Fibre is the gut health superstar, a game-changer for overall health and hormone balance. It can even make your HRT more effective (or the opposite). Target 30 to 40 grams daily (or at least 25) — which is about a pound of colourful veggies. Make it at least 5 different colours. Struggling? Fibre supplements can fill the gap.
  • Good fats are key for brain health (which is 70% fat!) and hormone production. Focus on plant-based fats like avocados, olive oil, nuts, seeds, coconut and others. Moderation is key, but some grass-fed butter or other quality animal fats are also fine.

2. Anti-Inflammatory Diet

With increased inflammation during menopause, you want to eliminate foods that add to this.

  • Reducing (or eliminating) ultra-processed foods, added sugars, simple carbs, seed oils, saturated fats, fried foods, and alcohol can work wonders.
  • It will help to get rid of that ‘menopause belly’ and visceral fat that are detrimental to your health.
  • You will also have more energy, fewer hot flashes, fewer migraines, less brain fog, and deeper sleep.

3. Intermittent Fasting: The Game Changer? (could be, but not for all)

  • This could the thing moving the needle for some
  • Many find the 16:8 protocol (eating within an 8-hour window and fasting for 16 hours) incredibly effective. It tackles inflammation, helps with hormone balance, and offers numerous other benefits.
  • By eating within a set time, you naturally control calories without overthinking.
  • If 16:8 seems daunting, start with a 12:12 or 10:14 window and gradually build up (you eat in a 10–12 hour window and fast for 12–14 hours, which is mostly overnight).
  • Intermittent fasting and keto diet pulses (limiting carbs for 4–6 weeks at a time) can be particularly effective in clearing that pesky brain fog, too.
  • HOWEVER, you still need to get all the protein! And eating in such a short window can make it difficult. You need protein to feel full, to build muscles, and for various other functions in the body (skin, hair, immunity, brain, hormones and so many other things!). So if intermittent fasting makes it difficult, you might need to readjust your eating window, or add in some protein shakes 😉

Bonus Tip: Consider getting a Continuous Glucose Monitor (CGM) if possible. It’s fascinating to see how different foods affect your sugar levels and tailor your diet accordingly. Plus, seeing those good levels when you’re eating right is super motivating! It definitely worked for me.

Remember, ‘diet’ comes from the Greek ’diaita,’ meaning ‘way of life.’ So, make these changes a lifestyle, not just a temporary fix. Even if getting into new habits takes a year or two. Yes, a year or two, until it becomes a second nature and becomes your new norm.

Physical Activity: Move Smarter, not harder

  • Regular exercise, tailored to your abilities, isn’t just about shedding calories — it’s about feeling energetic and full of life.
  • In menopause, the star of the show is resistance training. This can be weight training at the gym or bodyweight exercises you can do anywhere. It’s top-notch for building and maintaining muscle mass and is the best for weight control. Even just 1-2 training sessions per weak with weights (or just your body weight) can do wonders if it’s regular! Never exercised? Start with 5-10 minutes daily (and it easily adds up to 1 hour per week!). Try a “kitchen work out” - some squats or table push ups while the food is cooking.
  • Next up, we have HIIT (high-intensity interval training). Just 10–20 minutes twice a week, and you’re set. This is proven to be the most effective way to reduce visceral fat - those stubborn ones around the belly that causes inflammation and is linked to increased risk for various health conditions.
  • Or try ‘exercise snacks’ — one to three minutes of heart-pumping activity like jumping jacks, a quick sprint or anything that raises your heart rate. You don’t need to carve out the time for it. You could stand up and do it now.
  • Research shows these ‘snacks’ done three times a day can cut down all-cause and cancer-related mortality by 30–40%. Now, that’s what I call a healthy snack!
  • Walking is brilliant not just for your body but for your brain, too.
  • Exercises like yoga, pilates, dancing, tai chi, or chi walking/running bring many other benefits.

The key is finding what you enjoy and can stick with — even if it’s just three minutes daily.

Sleep More, Sleep Better

Sleep is a powerhouse for hormonal balance, weight control, and overall health. In my other articles, I dive deeper into how menopause impacts your sleep and ways to improve it.

If I had to choose one thing that has the most impact on our overall health, energy and symptom control, it would be better sleep.

Stress Less, Breathe More

Chronic stress and stress hormones are major players in chronic health issues. From weight gain to heart disease and even auto-immune conditions or cancer, it affects all.

Life’s stressors, whether past traumas or present-day work and relationship challenges, all add up.

Finding ways to soothe your nervous system is often the secret ingredient not only for lasting physical and mental health but weight loss, too.

You can start by simply spending more time outside or walking barefoot on the grass. Or maybe write down three things you are grateful for before you go to bed.

Techniques like meditation, mindfulness, journalling, yoga nidra, box breathing, have many proven benefits.

Just 5–10 minutes a day can recharge and balance your nervous system if done consistently.

There’s also a wealth of evidence on how Cognitive Behavioral Therapy (CBT) can help manage menopausal symptoms.

Pick a technique and include it in your routine.

For instance, I meditate for 10 minutes before leaving my car at work. It’s a simple trick to ensure I never miss it.

2. Supplements: Going the Extra Mile

Think of supplements as the cherry on top of a healthy lifestyle sundae. They’re not a magic pill to fix a poor diet, but they can enhance your efforts alongside good nutrition and exercise.

To avoid diving too deep, here’s a quick rundown of the usual suspects I start with:

You might also consider natural supplements like Myo-inositol, berberine, and alpha-lipoic acid. These are great for blood sugar management and weight loss, with Myo-inositol also helping with sleep and anxiety. Turmeric, on the other hand, is excellent for reducing inflammation.

Remember, supplementation is highly personal and might interact with other medications, so always discuss it with your healthcare provider.

3. Things That Doctors Can Prescribe

Hormone replacement therapy (HRT) is a go-to for controlling many symptoms and improving overall quality of life.

  • HRT can ease symptoms like hot flashes and sleep disturbances, anxiety, mood swings, low energy, libido and many others.
  • It reduces inflammation and protects your bones, heart and muscles. This helps you control your weight and have more motivation to stick to new habits.

However, it’s not one-size-fits-all and needs a thorough discussion with your healthcare provider.

Anything else?

Recently, I have also been getting many questions about the new weight loss medications (GLP1 agonists such as Ozempic/Wegowy/Mounjaro and the likes)

It’s a member of a class of Type 2 diabetes and weight management drugs. These medications are catching the eye of many celebrities, influencers, and women for weight loss.

It can be very effective, especially for obese people with Type 2 diabetes and related health issues, but concerns linger about long-term effects. Particularly on muscle mass and bone density — areas already impacted by menopause.

Studies show that women can lose up to 5% of their bone density per year during the first five years of menopause (that’s 25 to 30 % in total bone mass if you’re not doing anything to proteck it!) . It highlights the importance of comprehensive health management during this time.

However, GLP1s (especially combined with an adequate protein intake and resistance training to preserve muscle mass) can be very effective when nothing else works. They are proven to be even more effective when also combined with HRT. But always discuss this with your healthcare provider!

I always recommend exploring lifestyle changes and HRT first, before starting any other medication.

The Power of Simplicity: Your No-Nonsense Guide to Menopause Management Summary

Here’s the summary of what I share in my consultations:

  • Start with a diet rich in protein (a must!), fibre, and good fats, and minimize sugar, alcohol and processed foods. Consider adding in intermittent fasting.
  • Supplement wisely when needed and if needed to complement your diet.
  • Monitor your blood sugar when you can.
  • Exercise smartly — focus on building muscle and exercise snacks if don’t have much time.
  • Manage stress through spending time in nature, meditation, deep breathing, yoga, or similar practices.
  • Prioritize sleep and make sure to get help from professionals if you’re struggling with it.
  • Seek support from family, friends, or accountability groups.
  • Explore HRT and other options to ease menopausal symptoms and improve energy levels and life quality.

Remember, this is a new chapter, a new identity — patience is key.

Aim for health and vitality, and watch as weight loss becomes a natural byproduct.

Patients who stick to these principles often return to my clinic 3–4 months later, reporting an 80–90% improvement in their lives and starting to see the shift in their bodies.

That’s when we start fine-tuning the details.

Imagine the transformation you could experience in the next few months.

You’ll start feeling better quickly, and your body will gradually adapt to this new way of life. And let THIS new energy be your marker of success.

There’s no universal timeline for weight loss — everyone’s journey to regaining health varies. This isn’t a race.

The scale will eventually reflect these changes, but sometimes, your body needs time to heal first. And that’s ok.

Each day is an opportunity to learn what resonates with your body in this new stage of life. Everything from diet and exercise to relationships and perhaps even career choices.

It’s about working with your body, not battling against it. Accept, love it, and give it what it needs. This protocol might be a good place to start!

Continuous Learning: Adapt and Overcome

As you navigate the menopause, remember you’re not alone in this journey.

With the right mix of menopause weight management strategies, you can turn this challenge into a triumph. And it often hides in small daily habits.

Whether you’re exploring hormone replacement therapy, intermittent fasting, or simply seeking ways to boost your energy with an exercise snack, the path to a healthier menopause is within your reach.

Don’t let menopause define you. It isn’t a brief phase, and neither should your approach to lifestyle adjustments.

Take your time, make incremental changes, and aim for consistency. Set up your way of living for success.

Many women I see in my clinic feel overwhelmed with different advice they get from professionals or social media, often paralyzing them from acting.

I hope this article gives you more clarity on where to start.

When you start taking action and adjusting for what your body needs the most, you will gain even more clarity on what works for you. I promise.

Every small step counts. What will be yours?

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