Michele DeJesus, PhD, NBC-HWC is a board-certified & Mayo Clinic-certified Health Coach and an ACE-certified Personal Trainer with a PhD, in Holistic Nutrition. She is the CEO of a 26-year coaching business, successfully guiding adults in transforming their health, fitness and weight loss.
Yes, I’m going to talk about the ‘M’ Word. Menopause, often viewed with trepidation, is a significant transition in a woman's life. It's a time that brings hormonal changes, emotional fluctuations, and physical changes, including possible weight gain. However, it can also be a time of profound personal growth and renewal. For women who aspire to not only lose weight but to breeze through menopause with vibrant health and an inspired outlook, radical personal decision-making is key. This journey isn't just about shedding pounds; it's about embracing a midlife ‘rebirth’, transforming dreams and desires into reality, and achieving self-fulfillment. Here’s a guide to reverse engineering your path to this empowered future.
Step 1: Visualize your future self
The first step in any transformative journey is to become crystal clear about your future. This is beyond dreaming. This is understanding what you consider to be your ideal self post-menopause. Picture yourself brimming with energy, moving with ease, and exuding confidence. Envision a life where you are not merely surviving menopause but thriving in this new phase. This future self is not just slimmer but also healthier, more vibrant, and fully engaged in life.
Step 2: Set clear, inspiring goals
Once you have a vivid image of your future self, set clear, inspiring goals. These should be specific, measurable, achievable, relevant, and time-bound (smart). Instead of simply aiming to "lose weight," specify how much weight you want to lose and by when. This is important. The more detailed you can be about the actions you’ll experiment with to reach your goals, the more likely you’ll reach them. We think change is linear. It’s not. We decide, experiment, tweak, implement, and decide again. Complement your behaviors with goals for other aspects of your well-being, such as improving your stamina, enhancing your mood, or developing a new skill.
Step 3: Cultivate a growth mindset
Adopting a growth mindset is crucial. This means viewing challenges as opportunities for growth rather than obstacles. Menopause presents unique challenges, but with a growth mindset, you can approach these changes with curiosity and resilience. I meet women daily who have overcome so many obstacles and experienced amazing successes yet don’t allocate the same resourcefulness to their self-care. Embrace the idea that you can learn and adapt, that strength and grit are required to experience a healthy and exciting Midlife, and that each step of this journey contributes to your overall transformation.
Step 4: Prioritize nutrition and hydration
Menopausal weight gain is often linked to hormonal changes that affect metabolism and fat distribution. Countering this requires a focus on nutrition. Shift towards a diet rich in whole foods—fruits, vegetables, lean proteins, and healthy fats. Avoid processed foods, sugary snacks, and excessive caffeine. Hydration is equally important. Drink plenty of water throughout the day to support metabolism and overall health. Keep it simple.
Step 5: Embrace regular movement
Exercise, or Movement as I like to call it, is important for weight loss and overall health, especially during Menopause. I encourage ‘glorious movement.’ Movement that makes you happy, that you’re willing to do regularly, and that makes you feel amazing. No doubt, a balanced routine includes cardiovascular exercises, strength training, and flexibility exercises. But let go of ‘diet mentality codes.’ These are the thoughts and ideas that tell you all this has to be a certain way, or else it’s a waste of your time. Cardiovascular activities can be walking, running, or swimming. It can also be hip-hop dancing, roller skating, hula hoop training, and hiking in the mountains. They all help you burn calories and improve heart health. Strength training is essential for maintaining muscle mass and boosting metabolism. You can do that in the gym or at home. Flexibility exercises, such as yoga or stretching, enhance mobility and reduce the risk of injury. As a coach and midlife woman, I’m encouraging you to take agency for what you decide to do and then dive in.
Step 6: Prioritize sleep and stress management
Quality sleep and effective stress management are often overlooked but are vital components of weight loss and health. Menopausal changes can disrupt sleep, so establish a calming bedtime routine and create a sleep-friendly environment. Manage stress through mindfulness practices like meditation, deep breathing, talking with a friend, moving your body or journaling. Chronic stress can lead to weight gain, particularly around the abdomen, so finding ways to relax is crucial.
Step 7: Seek support and accountability
Embarking on a transformative journey is so much easier with support. Surround yourself with a network of friends, family, or support groups who understand and encourage your goals. Consider working with a coach or mentor who can provide guidance and accountability. Sharing your journey with others can offer guidance, accountability, motivation and help you stay on track.
Step 8: Embrace hormonal health in menopause
Understanding and embracing hormonal health is critical during Menopause. If you go to the North American Menopause Society, you can find a Menopause-certified practitioner to provide you with deep support. Otherwise, consult with a knowledgeable healthcare provider to explore options for managing hormonal changes, whether through lifestyle adjustments, supplements, or hormone replacement therapy (HRT). Balancing your hormones can alleviate so many symptoms and make weight loss more manageable. You do not have to suffer through Menopause.
Step 9: Foster emotional and mental well-being
Menopause can be an emotional rollercoaster. Prioritize your mental health by engaging in activities that bring joy and fulfillment. Practice self-compassion and be kind to yourself during this transition. Lean on your friends, your female friends who understand and appreciate all you’ve been through and continue to experience. Consider therapy or counseling to work through emotional challenges and build resilience.
Step 10: Stay persistent and adaptable
Finally, stay persistent and adaptable. Weight loss and personal transformation are not linear processes. There will be ups and downs, successes and setbacks. The key is to remain committed to your vision and be willing to adjust your approach as needed. Celebrate small victories and learn from challenges. Ask for help.
Creating an inspired midlife
Menopause is not an end but a new beginning. It’s a chance to reinvent yourself and align more closely with your passions and dreams. Use this time to explore new interests, set ambitious goals, and create an inspired vision for your future. Engage in activities that bring you joy, whether it's traveling, learning a new skill, volunteering, or starting a new career. This is your time to shine.
Connecting with your inner self
As you navigate this journey, take time to connect with your inner self. Reflect on your values, passions, and desires. What do you truly want from this next phase of life? How can you make your dreams a reality? This deep self-awareness will guide your decisions and help you create a life that is authentic and fulfilling.
Embracing community and contribution
Lastly, embrace community and contribution. Share your journey and insights with others. Support women who are also navigating Menopause. Your experiences and wisdom can inspire and empower others. Find ways to give back, whether through mentorship, volunteering, or simply being a source of encouragement.
Conclusion
Losing weight during Menopause and achieving vibrant health requires radical personal decision-making. By visualizing your future self, setting clear goals, cultivating a growth mindset, prioritizing nutrition and exercise, managing sleep and stress, seeking support, embracing hormonal health, fostering emotional well-being, and staying persistent, you can navigate this transition with grace and empowerment. Menopause is an opportunity for a midlife rebirth, a time to create an inspired next phase that brings your dreams and desires to life. Embrace this journey with passion and determination, and you will emerge healthier, happier, and potentially more fulfilled than ever before.
Read more from Michele DeJesus
Michele DeJesus, Health Coach/Weight Loss Specialist
Michele DeJesus, PhD, NBC-HWC is a board-certified & Mayo Clinic-certified Health Coach and an ACE-certified Personal Trainer with a PhD. in Holistic Nutrition. She is the CEO of a 26-year coaching business, successfully guiding adults in transforming their health, fitness and weight loss. Michele has been featured in the IDEA Health & Fitness online magazine as well as numerous television appearances speaking about fitness, weight loss and health. She is the host of the Facebook group, Midlife Confidence: Women Conquering Weight Loss and the creator of an online 12-week weight loss intensive for midlife women. Her mission is to support midlife women in creating their own health & wellness renaissance.
