“Can I lose weight around menopause?
Yes, you can!
…IF you have the right approach.
Menopause can feel challenging. Your body is changing, and what worked years ago to lose weight might not work anymore. On top of that, most fitness & nutrition programs provide generic plans and aren’t tailored to women during this stage of life. South Asian women often face unique challenges during menopause due to cultural factors, genetics, stigma, and dietary habits.
At BBR, we have helped many clients navigate peri-menopause, menopause, and post-menopause smoothly and feel great in their bodies. ALL our coaches are trained in supporting clients through menopause by certified Menopause Coaching Specialists. Our nutrition and fitness coaching program is designed specifically for South Asian women to transform your body, get fitter, and feel great in your skin. We’ll give you the personalized guidance, expert knowledge, and support you deserve to navigate menopause & feel great in your body.
But before we dive into how exactly we help, let’s understand what your body goes through during this time:
What are the 4 Stages of Menopause?
There are 4 stages to menopause, each with their unique symptoms:
Depending on which stage you’re at, at BBR your coach will tailor your nutrition and fitness plans accordingly.
How does menopause affect your weight?
The hormonal fluctuations in menopause can affect a woman’s weight in several ways, such as:
- Increased fat storage: Both elevated and very low levels of estrogen can lead to increased fat storage.
- Body fat distribution changes: Fat storage shifts from the hips and thighs to the abdomen during menopause. This increases the risk of metabolic syndrome, type 2 diabetes, and heart disease
- Loss of muscle mass: This occurs due to age, hormonal changes, and decreased physical activity.
- Poor sleep: Many women have trouble sleeping during menopause. Poor sleep is linked to higher cravings, less activity, and weight gain.
- Insulin resistance: Women can become insulin resistant as they age, which can make losing weight more difficult.
How will your BBR coach help you navigate menopause smoothly?
1. A Holistic Approach That Won’t Leave you Yo-Yo-ing
You won’t be following another restrictive diet blindly, and rebounding afterwards. We believe in taking a holisticapproach to menopause coaching, addressing not only the physical symptoms but also the emotional and mental well–being of our clients. Our experienced coaches work closely with each woman to create an individualized plan that incorporates nutrition, exercise, stress management, and building healthy lifestyle habits.
2. Customized Nutrition Strategies FOR RESULTS
Say goodbye to guessing & Googling the best diet during menopause. Your coach will work with you to create a well-balanced, nutrient-rich diet to get to your goals–All while enjoying Desi foods and learning how to incorporate treats mindfully.
WE’ll ensure you’re eating THE RIGHT AMOUNT OF:
- Protein: When estrogen starts depleting during menopause, it can cause bone loss, fatigue, hot flashes and muscle loss. Increasing protein intake is key at this time. Your BBR coach will work with you to set a sustainable protein target and help you incorporate the right foods to hit it and reach your goals.
- Carbs: Many women are afraid to eat carbs, but the right amount of carbs and the right types of carbs will maintain healthy blood sugar levels, satiety, help keep energy high, and maintain satiety to prevent overeating and fatigue during menopause.
- Fats: The right amount of healthy fats will help maintain hormonal health and satiety when losing weight.
- Overall calories: Many women trying to lose weight tend to under-eat during the day, which then leads them to binge eat in the evenings. Your coach will work with you to ensure you’re eating the correct amount of overall calories for your goals and losing weight sustainably.
Your coach will monitor your progress during your weekly check-ins and make adjustments to your plans as necessary to see results.
3. Hormonal Health Support:
Have a support system to rely on while your body is going through transitions. South Asian women often experience unique challenges related to hormone imbalance during menopause including lack of social support and stigmasurrounding menopause for many of the symptoms experienced.
Our coaches understand the cultural context and offer guidance on managing symptoms such as hot flashes, brain fog and sleep disturbances via education on lifestyle changes combined with potential benefits of hormone replacementtherapy with your medical team’s consultation.
4. Exercise and Physical Fitness
Don’t let menopause make you feel weak and lethargic: The declining estrogen during this time can lead to muscle loss. It’s more important than ever during this time to incorporate strength training to help retain muscle, strengthen bones, reduce the risk of heart disease, and improve overall well-being.
Your coach will design you a personalized exercise plan catered to your abilities and goals. We emphasize the importance of a balanced routine that includes cardiovascular exercises, strength training, flexibility, and more. We’ll help you with proper form and modifications to accommodate any physical limitations.
5. Emotional Support and Stress Management
Menopause can be an emotionally challenging time, with mood swings, anxiety, and depression being common symptoms. Our coaching program provides a safe space for women to express their concerns, fears, and frustrations. Our coaches offer emotional support, guiding clients through stress management techniques such as meditation, deep breathing exercises, and journaling. We also encourage self-care practices that promote relaxation and self-compassion.
6. Community and Peer Support
Being part of a supportive community can significantly enhance the menopause journey. Our coaching program facilitates connections among South Asian women going through similar experiences. We organize virtual hangouts, online connection, group coaching, and more opportunities where women can share their stories, seek advice, and provide encouragement to one another.
Results
Don’t take it from us – Hear from our clients:
How Kavita (56) transformed her body & confidence:
Kavita was struggling to lose weight. She had a bad relationship with food and struggled with binge eating, cravings, and lethargy.
She was a vegetarian and needed a plan that worked for her busy lifestyle.
She worked with Coach Gaya in Private 1:1 Coaching. She got personalized support, accountability, and worked on her mindset & habits for success.
And now? Check out her transformation below!
“This experience was life changing” – Kavita S.
Viju (59) lost 20lbs, reversed pre-diabetes, and eliminated her knee & back pain:
“Invest in your health with BBR. You won’t regret it” – Viju, 59
“I no longer crave for sugar…” – Kavya, 58
“My A1C is in a good place” – Neelima, 54
“My clothes feel a lot better” – Vinita, 53
Final note from our Founder
You deserve to go through menopause with confidence and vitality. With BBR Coaching you’ll say goodbye to the discomfort and hello to renewed energy, self-assurance, and a vibrant life.
Take charge of your menopause journey and join us today. Together, we’ll unlock your full potential, empowering you to conquer menopause like the powerful woman you are. Don’t let this transformative phase hold you back – let us guide you towards a future filled with health, happiness, and endless possibilities.
