Fitness Trainer Shares 3 Key Tips to Lose Weight Safely During Menopause

Menopause is a major transition in a woman’s life, bringing hormonal changes, shifts in energy levels, and slower metabolism. For many women, losing weight during this phase can feel extremely challenging. The body works differently now, conserving energy and trying to maintain balance, which can make traditional weight loss strategies less effective. Fitness trainer Raj Ganpath, founder of the Slow Burn Method and co-founder of Quad Fitness, explains that women need to adjust their approach to fitness and nutrition during perimenopause and menopause. According to Ganpath, the focus should be on working with your body, not against it. Patience, understanding, and a consistent, gentle approach are key to achieving long-term results.

One of the most important points Ganpath emphasizes is that progress will often be slower during menopause. Many women feel frustrated when their hard work does not result in immediate weight loss. He explains that this is completely normal, as the body reduces its basal metabolic rate to conserve energy. The body prioritizes safety, protecting against fatigue, stress, and injury. Instead of rushing or pushing too hard, Ganpath advises women to focus on small, sustainable changes that build health and strength over time. Being kind to yourself and respecting the body’s natural changes is essential, as trying to force rapid results can lead to burnout or even harm.

In addition to patience, Ganpath highlights the importance of exercise choices during this phase. He suggests reducing the amount of cardio and prioritizing strength training. With lower estrogen levels, women naturally lose muscle mass during menopause, which further slows metabolism. Strength training helps maintain muscle, improve metabolic health, and increase overall energy levels. Ganpath recommends performing strength exercises three to five times a week, complemented by one or two light to moderate cardio sessions, along with daily walking as a non-negotiable habit. This approach not only supports weight management but also helps prevent bone loss, maintain joint health, and increase overall physical resilience.

Nutrition is another critical factor Ganpath stresses. He urges women to shift the focus from “eating less” to “eating better.” Cutting calories drastically or skipping meals can lead to fatigue and weaken the body during menopause. Instead, he encourages women to include protein-rich foods, fresh vegetables, and whole foods in their diet. Reducing processed foods, sugary items, and excess fats can support better energy levels and a healthier metabolism. Eating this way ensures the body receives the nutrients it needs to stay strong, combat fatigue, and maintain muscle, which is vital during this stage of life. Proper nutrition also improves mood, hormonal balance, and overall wellbeing.

Ganpath’s advice highlights a balanced, holistic approach to weight loss during menopause. By combining patience, consistent strength-focused exercise, and mindful nutrition, women can navigate this phase effectively and safely. While the pace of progress may be slower than in younger years, the results are sustainable and support long-term health. The key takeaway is to listen to your body, respect its changes, and make thoughtful lifestyle choices rather than relying on quick fixes or extreme measures. Menopause does not mean giving up on fitness or weight goals—it simply requires smarter strategies and gentler methods that work in harmony with your body.