How To Lose the Menopausal “Middle”

By: Dr. Mary Claire Haver

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If menopausal weight gain is plaguing you – don’t fret. You are definitely not alone, as most women experience seemingly unexplainable weight gain – especially in the abdominal area during this time of transition. Fortunately, there are some great evidence based strategies that can not only help you lose the “spare tire”, but can also decrease your chance of heart disease, stroke, and Type 2 diabetes.

[1] Embrace The Galveston Diet Lifestyle

Eat: vegetables, fruits, nuts, fish, extra-virgin olive oil, avocado
Eat in Moderation: poultry, eggs, dairy, whole grains
Rarely Eat: red meat
Do NOT Eat: added sugars, refined grains, processed foods

[2] Importance of Exercise

As we age and enter menopause, we often lose the motivation to exercise; it may be more important to be physically active during menopause than ever before in our life. Not only does physical activity elevate your mood during menopause, it also promotes the attainment of a healthy weight and protects your bones and muscles, which becomes increasingly important during menopause. The best exercise strategy for middle age weight loss? A combo of resistance/strength training AND cardio.

Resistance/strength training preserves and increases muscle mass. Keep in mind – it has been found that more repetitions, not increased weight (of the weights), are generally better for reducing abdominal fat in combination with a great nutrition program such as the Galveston Diet.
Cardio has long been known for its ability to reduce body fat. I would like to reiterate, however, that cardio + resistance is truly the best way to go – your body NEEDS both, especially at this stage in life.

[3] Other Tips & Tricks

SLEEP is key. Aim to get a consistent, sufficient amount of sleep each and every night. If you are struggling with obtaining quality sleep, increasing physical activity may be the answer during the menopause years.

Drink WATER. The more water, the better. Rather than opting for coffee, sodas, tea, etc. drink a full glass of water. Your middle age weight loss plan will thank you.

REDUCE stress. Easier said than done, believe me, I know. But it is so imperative that you prioritize your mental health. I urge you during menopause to experiment with ways that work best for you but find what works and stick to it! My favorites are meditation and exercise!

With an anti-inflammatory approach to nutrition, Dr. Haver has cracked the code and found an innovative solution that actually works at this time in our lives. The Galveston Diet can help women in menopause lose weight, burn fat, and feel more confident in their skin.

This blog provides general information and discussion about medicine, health and related subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care worker.

Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency room immediately.

The views expressed on this blog and website have no relation to those of any academic, hospital, practice or other institution with which the authors are affiliated.

While the information on the site was prepared to provide accurate information regarding topics related to general and specific health issues, the information contained in the site is made available with the express understanding that neither Dr. Mary Claire Haver,, nor the other experts on the site, nor the site itself, nor members of the Site are dispensing medical advice and do not intend any of this information to be used for self-diagnosis or treatment.


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