By: Jennifer Ellis, FNP-C

Losing weight in middle age is tough! The good news is there are things we can do to maintain a steady weight or lose weight if we need to. Here are some recommendations that are surely to help.

• Increase protein intake: Increasing our intake of the protein micronutrient is essential. It can help us maintain the muscle we have, especially if we start young enough. Retaining our muscle mass can help us maintain our metabolism. Protein can also help us gain new muscle if we are strength training. Aim for 30 grams of protein per meal.

• Lift weights:  Lifting weights is one of the best things we can do to maintain good health as we age. More muscle will mean an increased metabolic rate, healthier insulin levels, stronger bones, and more effective fat burning. Get help from a trainer if you haven't lifted weights before, and aim for 2-3 times a week, gradually increasing the pounds as you gain strength. 

• GLP-1 agonist weight loss medications like Semaglutide or Tirzepatide are very successful in aiding weight loss for many people, and a recent study showed that a combination of a GLP-1 agonist medication and Menopausal Hormone Replacement Therapy (MHT/HRT) taken together, if indicated, may result in even greater weight loss.

• Increase your overall activity level: Try to increase physical activities you do outside of the gym. The little things like gardening, chores around the house, or adding a 30 minute walk a few times a week to your routine will increase your calories burned and help keep your metabolic rate at a healthier level.

• Increase your water intake: Making sure to stay properly hydrated is not only good for your kidneys, but may play a role in weight management as well. Drinking extra water before meals may help to curb our appetite resulting in increased satiety. Also, it can help curb snacking because there are times when we may think we are hungry, when really thirst is the culprit. Aim for drinking half your pounds of body weight in ounces of water daily. For example if you are 150 pounds, try to get 75 ounces of water per day.

• Reduce stress levels: Stress is something we all deal with, albeit some of us seem to deal with it better than others. If chronic stress is something you believe is an issue for you, looking for ways to help alleviate it sooner vs later is in your best interest. Chronic stress can lead to inflammation, increased blood pressure, and many other health factors. Some ways to reduce stress include meditation, Journaling, exercising, decreasing your screen time, practicing gratitude, and making sure you are getting enough sleep (see our article: Sleep Essentials: Tips for Better Sleep in Perimenopause and Beyond).

Incorporating these tips into your routine as much as possible can likely help improve your weight and overall well being, as well!