How to Lose Weight During Menopause: The Honest Guide

Key takeaways

The weight-loss protocol at a glance

Lever	Target	Why (source)
Calorie deficit	~300-500 kcal/day below maintenance	Fat loss requires an energy deficit; modest is sustainable
Protein	~0.7-0.8 g/lb/day (≈1.6 g/kg), 25-35 g/meal	Preserves muscle; older muscle needs more (Morton 2018; Moore 2015)
Strength	2-3 sessions/week	Preserves the muscle that keeps metabolic rate up (Villareal 2017)
Cardio	Mostly Zone 2; HIIT 1-2×/week	Burns calories, protects the heart, spares recovery
Steps/NEAT	7,000-10,000/day	A large, underrated share of daily energy burn
Sleep	7-9 hours	Poor sleep raises appetite hormones (Spiegel 2004)
Alcohol	Minimise	Empty calories, worse sleep, stalls fat loss
Rate of loss	~0.5-1 lb/week	Faster tends to be water and muscle, not fat

Why losing weight in menopause is biologically harder than at 30

Weight gain and fat redistribution in menopause are driven by falling oestrogen, not simply “getting older” or eating more. Tracking women through the transition, Lovejoy and colleagues found menopause itself was associated with a fall in energy expenditure and fat-free mass and a rise in fat mass and abdominal (visceral) fat, independent of age (Lovejoy and colleagues, 2008); the SWAN study similarly documented losses in lean mass and gains in fat across the transition (Greendale and colleagues, 2019). Several mechanisms stack up:

• Muscle loss lowers your engine size. Fat-free mass falls, and since muscle is metabolically active, less of it means fewer calories burned at rest.
• Fat moves to the middle. As oestrogen drops, storage shifts from hips and thighs to visceral abdominal fat (see the belly-fat guide).
• Sleep gets worse, and sleep loss raises the hunger hormone ghrelin and lowers satiety hormone leptin (Spiegel and colleagues, 2004).
• Insulin sensitivity dips, making fat easier to store and harder to mobilise.
• Life stress often peaks, and chronically elevated cortisol is associated with central fat storage.

The practical consequence: the same eating and exercise that maintained your weight at 40 can lead to slow gain at 50. That isn’t a willpower failure, it’s a change in the terrain, and the plan has to change with it. See the menopause weight-gain guide for the mechanism in depth.

Step 1: strength training 2-3 times a week (the highest-priority intervention)

Strength training is what makes menopausal weight loss change your shape rather than just your scale weight. It doesn’t burn huge calories in the session, its job is to preserve and build the metabolically active muscle a deficit would otherwise erode. In dieting older adults, it’s the resistance-training component that best preserves lean mass (Villareal and colleagues, 2017), so you lose fat rather than muscle and end up smaller and firmer rather than smaller and softer.

Two or three sessions a week of progressive, compound work (squats, hinges, presses, rows, carries) is the dose. This is also where the visible change comes from, on CGX I went from 141 lb to 134 lb and my legs, where I actually store fat, looked more defined, not bulkier. You won’t “bulk up”; women lack the testosterone, and menopause makes muscle harder to gain, not easier (see the strength training guide).

Step 2: adequate protein (~0.7-0.8 g per pound of bodyweight per day)

Protein is the single most impactful dietary change in a menopausal deficit, because it’s what protects muscle while you lose fat and it’s widely considered the most satiating macronutrient, so it blunts the hunger that derails diets. Aim for around 0.7-0.8 g per pound a day (≈1.6 g/kg), spread across three or four meals of 25-35 g, which is where the benefits plateau (Morton and colleagues, 2018). It matters more after 40 because of anabolic resistance, older muscle needs roughly double the per-meal protein of younger muscle to fully switch on repair (Moore and colleagues, 2015).

Distribution matters as much as the total, most women under-eat protein at breakfast especially. This is the change I’ve felt most clearly: when protein is up around training, muscle tone improves and the body looks leaner; when it isn’t, nothing seems to change. Tracking macros in fitness apps never stuck for me, so what works is logging meals in a chat with an AI that returns rough numbers and following it loosely. See the protein guide for food examples.

Step 3: a moderate calorie deficit (300-500 kcal/day below maintenance)

Fat loss requires an energy deficit, more out than in, over time. You don’t need to count perfectly, but understanding the maths stops you chasing gimmicks:

• Estimate maintenance (TDEE). A rough starting point for many women over 40 is bodyweight in lb × 12-14. A 150 lb moderately active woman lands near 1,900-2,000 kcal; a Mifflin-St Jeor calculator gives a more tailored figure.
• Set a modest deficit. Subtract roughly 300-500 kcal/day, which predicts about 0.5-1 lb of fat loss a week. Deeper deficits accelerate muscle loss and metabolic adaptation without much extra sustainable fat loss.
• Expect the number to drift down as you lose weight, this is normal; the fix is to preserve muscle and stay patient, not slash calories further.

Why crash diets backfire: aggressive very-low-calorie dieting strips muscle, lowering your metabolic rate, which is why crash dieters regain the weight (and more). The body also lowers energy expenditure beyond what the weight loss predicts, documented dramatically in the “Biggest Loser” follow-up where resting metabolic rate stayed suppressed years later (Fothergill and colleagues, 2016). The muscle-sparing alternative, a moderate deficit plus protein plus strength, is the whole point of this guide.

Diet approach: the best diet is the sustainable one that keeps you in a modest deficit with enough protein and plenty of vegetables. Named approaches (Mediterranean, time-restricted eating, low-carb) matter far less than adherence, and “menopause detoxes” and “cortisol diets” have no evidence over a sensible protein-forward deficit. Diet breaks are a legitimate tool: after 6-10 weeks of a deficit, a 1-2 week return to maintenance eases metabolic adaptation and diet fatigue and makes the next block more sustainable.

Step 4: cardio (mostly Zone 2, with optional short HIIT)

Cardio supports menopausal weight loss for heart health, mood and calorie burn, but it’s a supporting act, not the lead, diet drives far more weight loss than exercise alone (Foster-Schubert and colleagues, 2012). The trap is endless moderate-to-hard cardio in a deficit, which adds to recovery debt and drives up appetite without a proportional payoff. The better structure is mostly Zone 2 (easy, conversational-pace walking or cycling) with just one or two short HIIT sessions a week. Zone 2 burns fat and barely dents recovery; a little HIIT adds cardiovascular benefit and helps reduce visceral fat efficiently. Overdoing HIIT, especially premenstrually, tips many women into a run-down state and worse sleep, which sabotages the deficit (see the HIIT guide and Zone 2 guide).

Don’t forget steps (NEAT). Non-exercise activity, walking, standing, housework, is a large, adjustable share of daily energy burn, often bigger than the gym session, and it’s the first thing that quietly shrinks when you diet. Getting to 7,000-10,000 steps a day is one of the most sustainable ways to widen your deficit without the appetite spike hard cardio can cause (see the walking guide).

Step 5: sleep 7-9 hours and treat it as load-bearing

Sleep is a genuine weight-loss variable. Sleep loss raises ghrelin and lowers leptin, increasing hunger and cravings (Spiegel and colleagues, 2004), and it undermines the willpower and glucose control a deficit depends on. Menopause makes this harder exactly when it matters, with insomnia and night sweats common. Prioritising 7-9 hours, and treating night sweats as a clinician conversation rather than something to endure, often unlocks a stalled deficit (see the insomnia guide).

And a word on alcohol: it works against menopausal fat loss on several fronts, calorie-dense with no satiety, lowers food inhibition, fragments the second half of the night, and temporarily suppresses fat burning and post-exercise muscle repair (Parr and colleagues, 2014). My own experience since 40 is blunt: on or around training days, alcohol means less stamina and a puffy, water-holding look, so it’s rarely worth it. You don’t have to be teetotal, but minimising it is a high-leverage, under-discussed move.

The role of HRT in menopausal weight loss

HRT is prescribed for menopause symptoms, not as a weight-loss drug, and it isn’t a shortcut to fat loss. That said, it may modestly favour a better fat distribution (less central fat) in some women, and by improving sleep and symptoms it can make the lifestyle levers easier to sustain. The muscle-and-protein work still matters regardless. The decision is individual and belongs with your GP; treat HRT as part of managing the transition, not a substitute for the deficit and strength work.

A note on GLP-1 medications (Ozempic, Wegovy, Mounjaro)

GLP-1 medications (semaglutide, tirzepatide) are reported to produce substantial weight loss and are increasingly prescribed. They don’t remove the need for protein and strength training, if anything muscle preservation matters more on them, because rapid weight loss without resistance work strips lean mass. If you’re on or considering one, the strength-and-protein half of this guide becomes more important, not less: it’s what keeps the weight you lose from being muscle. This is a decision for you and your doctor; the training and protein advice here applies alongside it.

Realistic weight-loss timeline in menopause

Aim for about 0.5-1 lb a week. Faster loss on the scale is mostly water and muscle, and it rebounds. Because strength training can add muscle while you lose fat, the scale sometimes barely moves for weeks while your body visibly changes, which is why measurements and how clothes fit matter more than the number alone. A realistic menopausal fat-loss phase runs months, not weeks, with diet breaks built in. Setting that expectation upfront is what stops women quitting a working plan at week three.

When you plateau, work through it in order: check the deficit is still real (re-log for a week), protect your daily steps, prioritise sleep, take a 1-2 week diet break, and, counterintuitively, don’t just slash calories, more protein, more steps, better sleep and patience beat a smaller plate.

How to track progress beyond the scale

The scale is one noisy data point, especially when you’re gaining muscle while losing fat. Track a basket instead:

• Weekly weigh-in trend, not daily. Weigh at the same time weekly and watch the multi-week trend; day-to-day swings are mostly water (and rise premenstrually).
• Measurements (waist, hips) every few weeks, often the clearest signal of fat loss.
• Photos in the same light and clothing monthly.
• How clothes fit, the real-world measure most women care about.
• Strength and energy, rising numbers in the gym mean you’re preserving muscle.

Judge progress on the basket over weeks, not any single morning’s number.

A sample 12-week menopausal weight-loss programme

Weeks	Focus	Training	Nutrition
1-2	Establish habits	2-3 strength + daily walks	Hit protein target; no deficit yet
3-8	Fat-loss block	3 strength + Zone 2 + optional 1 HIIT	Modest 300-500 kcal deficit; protein priority
9	Diet break	Maintain training	Eat at maintenance; reset
10-12	Fat-loss block 2	3 strength (progressed) + walks	Resume modest deficit

Repeat the block-and-break structure as long as needed. On premenstrual or high-stress weeks, drop the HIIT and ease intensity rather than deepening the deficit.

Common menopause weight-loss mistakes

1. Cardio-only, no strength. You lose muscle with the fat and your shape doesn’t improve.
2. Crash dieting. Strips muscle and lowers metabolism; go moderate.
3. Under-eating protein. The nutrient most tied to preserving muscle.
4. Chasing “menopause detoxes” and cortisol diets. No evidence over a sensible deficit.
5. Judging by the scale alone. Use measurements, photos and clothes too.
6. Over-doing HIIT. Wrecks recovery and sleep, sabotaging the deficit.
7. Ignoring sleep and alcohol. Both quietly undermine everything else.

Programmes that support menopausal weight loss

• Menovation (7.7). Built around menopause, strength plus sensible cardio and around 30 perimenopause nutrition lessons for the eating side.
• Caroline Girvan CGX (7.6). Progressive heavy strength for real body-composition change (modify to 3-4 days).
• Burn360 (7.9). Short compound strength that fits a busy week, with Eat 360 nutrition guidance.
• Owning Your Menopause (7.3). Training plus menopause education and GP access, useful if symptoms are driving the weight.

What to avoid: cardio-only programmes (they lose muscle) and daily-HIIT “shred challenges” that wreck recovery.

A closer look at the weight-loss-friendly programmes

What sets these four apart is that they pair the training with the eating support a menopausal deficit actually needs. Menovation is built around perimenopause and includes around 30 perimenopause nutrition lessons, so the protein-and-deficit side is taught rather than left to chance, while its PowHERful strength block does the muscle-sparing work a deficit depends on (Villareal and colleagues, 2017), with MAM30 and barre for variety. Caroline Girvan CGX is heavy, progressive dumbbell training around compound lifts, squats, deadlifts and presses, in roughly 45 to 50 minute home sessions, which is the kind of loading that drives real body-composition change; capped at three or four days a week it leaves recovery room in a deficit.

Burn360, built by Susan Ohtake around a 21-Day Metabolic Reset, uses short compound dumbbell sessions of roughly 20 to 25 minutes and includes Eat 360 nutrition guidance plus foam-rolling recovery, a good fit when time is the barrier and you want the eating framework alongside the lifting. Owning Your Menopause is the strongest pick when symptoms are driving the weight, because it pairs training with direct GP chat access and specialist GP, nutritionist and psychologist content, plus pelvic-floor guidance and macro’d recipes that make hitting a protein target concrete. Since poor sleep and unmanaged symptoms quietly sabotage a deficit (Spiegel and colleagues, 2004), the medical access here can unlock progress that no amount of extra cardio would.

How diet and exercise split the work

It helps to be clear about which lever does which job, because confusing them is what sends women into endless cardio. Diet is the main lever for how much weight you lose: in overweight postmenopausal women, diet drove far more weight loss than exercise alone (Foster-Schubert and colleagues, 2012). Training is the main lever for what that weight loss does to your shape: it is the resistance-training component that best preserves lean mass in dieting older adults (Villareal and colleagues, 2017), so you end up smaller and firmer rather than smaller and softer.

Put the two together and the plan writes itself. Use the modest deficit and the protein target to take the fat off, and use two or three strength sessions plus mostly Zone 2 walking to make sure the loss is fat and not muscle, with just one or two short HIIT sessions for the cardiovascular and visceral-fat benefit. The mistake is asking exercise to do diet’s job, grinding out hours of cardio to create a deficit, because that adds to recovery debt, drives up appetite, and tends to strip muscle along the way. Let diet lead the weight and let training lead the shape, and neither has to overreach.

Sample day: training and eating together

Bringing the pieces together, here is how a single deficit day might look for the 150 lb woman from the calorie example, aiming for around 1,500 to 1,600 kcal and 110 g of protein:

• Morning: a 20-minute walk before breakfast for the daylight and steps, then Greek yoghurt, berries and a scoop of protein (around 30 g).
• Midday: a 40-minute strength session, squats, a hinge, a press and a row, followed by a chicken-and-vegetable bowl (around 30 g protein).
• Afternoon: movement built into the day toward the 7,000 to 10,000 step target, plus a protein snack such as cottage cheese or edamame (around 20 g).
• Evening: dinner of fish or tofu with plenty of vegetables and a modest portion of a starchy carb (around 35 g protein), no alcohol on a training day, and a wind-down that protects 7 to 9 hours of sleep.

Nothing here is extreme, and that is the point. A modest deficit, protein at every meal, a strength session, a decent step count, no alcohol and protected sleep is a day almost any woman can repeat, and repeatable is what wins over the months a menopausal fat-loss phase takes.

Troubleshooting a menopause weight-loss plateau

Plateaus are normal and expected in a months-long fat-loss phase, and the worst response, the one that costs women their muscle, is to panic and slash calories. Work through this checklist in order before touching your intake further:

1. Check the deficit is still real. Portions creep and logging drifts, so re-log carefully for a week. As you lose weight your maintenance falls, so a deficit that worked two months ago may now be maintenance. This is the most common cause of a stall, and it usually needs a small adjustment, not a drastic one.
2. Protect your daily steps. Non-exercise activity is the first thing that quietly shrinks when you diet, and it is a large, adjustable share of daily burn. If your step count has slipped, getting back to 7,000 to 10,000 a day often reopens the deficit without the appetite spike hard cardio causes.
3. Prioritise sleep. A run of poor nights raises ghrelin and lowers leptin (Spiegel and colleagues, 2004) and undermines the glucose control and willpower a deficit depends on, so a stall that coincides with bad sleep is often a sleep problem wearing a weight-loss mask.
4. Take a diet break. After 6 to 10 weeks of dieting, a 1 to 2 week return to maintenance eases metabolic adaptation and diet fatigue and often makes the next block move again.
5. Add protein and strength, not restriction. Counterintuitively, more protein, more steps, better sleep and patience beat a smaller plate, because the muscle you protect is what keeps your metabolic rate up (Villareal and colleagues, 2017).
6. Check you are not over-doing HIIT. Excess high-intensity work, especially premenstrually, tips many women into a run-down state and worse sleep that sabotages the deficit; easing intensity can paradoxically restart progress.

Above all, give it time. Because strength training can add a little muscle while you lose fat, the scale sometimes barely moves for weeks while your body visibly changes, which is exactly why measurements, photos and how clothes fit matter more than the number alone. A true plateau is several weeks of no change on the trend and the measurements together, not one flat fortnight on the scale.

Stress, cortisol and the belly-fat connection

Stress deserves its own look, because it is a genuine weight variable in menopause and yet it gets hijacked by marketing. The real picture is this: life stress often peaks in midlife, and chronically elevated cortisol is associated with central, abdominal fat storage, which compounds the visceral-fat shift that falling oestrogen already drives (Lovejoy and colleagues, 2008). Stress also disrupts sleep and appetite, so it works against a deficit through several doors at once. That much is worth taking seriously.

What is not worth your money is the industry that has grown up around it. “Cortisol diets”, “adrenal reset” protocols and menopause “detoxes” have no evidence over a sensible, protein-forward deficit, and they distract from the levers that actually work. The genuine ways to manage stress-related weight are unglamorous: protect sleep, keep training mostly moderate rather than piling on hard sessions that add to the body’s stress load, use walking and gentle movement to down-regulate, and treat unmanaged menopause symptoms as a clinician conversation rather than something to endure. Strength training and Zone 2 cardio both help mood and stress while supporting fat loss, whereas chronic over-training does the opposite.

The practical takeaway is to fold stress management into the same plan rather than buying a separate one for it. A modest deficit, enough protein, two or three strength sessions, a daily walk, minimal alcohol and protected sleep is also, not coincidentally, a stress-lowering routine. There is no special cortisol trick that beats it, and the women who change shape are the ones doing the ordinary things consistently, not the ones chasing the newest hormonal-sounding shortcut.

Building meals that actually hit your protein target

The protein target, around 0.7 to 0.8 g per pound of bodyweight a day spread across meals of 25 to 35 g, is the single most impactful dietary change in a menopausal deficit (Morton and colleagues, 2018), and yet it is the one most women fall short on, especially at breakfast. Seeing what that looks like on a plate makes it achievable. For a 150 lb woman aiming for roughly 110 g a day across four eating occasions, a workable day might run:

• Breakfast (around 30 g): Greek yoghurt with berries and a scoop of protein, or eggs with smoked salmon. This is the meal most women under-eat protein at, so it is the highest-leverage one to fix.
• Lunch (around 30 g): a chicken, tuna or tofu salad or bowl, built around the protein first and the rest filled with vegetables.
• Dinner (around 35 g): a palm-and-a-half of fish, lean meat, or a beans-and-tofu combination, with plenty of vegetables and a modest portion of a starchy carb.
• Snack (around 15 to 20 g): a protein shake, cottage cheese, edamame, or a handful of jerky.

The pattern that matters is distribution as much as the total, because ageing muscle needs a decent hit of protein at each meal to fully switch on repair, roughly double the per-meal amount younger muscle needs (Moore and colleagues, 2015). Front-load the day by anchoring breakfast and lunch with real protein, and the daily number takes care of itself. If tracking macros in an app has never stuck for you, a looser method works: log meals in a chat with an AI that returns rough numbers, and follow it approximately rather than obsessively. The goal is a reliable habit of protein-first meals, not a spreadsheet.

A worked calorie example: from maintenance to deficit

The maths of a deficit is worth walking through once, because understanding it stops you chasing gimmicks and stops you cutting too hard. Take a 150 lb moderately active woman:

1. Estimate maintenance. Bodyweight in lb times 12 to 14 gives a rough starting range, so 150 times 13 lands near 1,950 kcal a day. A Mifflin-St Jeor calculator gives a more tailored figure, but this is close enough to begin.
2. Set a modest deficit. Subtract 300 to 500 kcal, giving a target of roughly 1,450 to 1,650 kcal a day, which predicts about 0.5 to 1 lb of fat loss a week.
3. Protect protein first. Within that budget, lock in the protein target before anything else, because it is what keeps the loss muscle-sparing (Villareal and colleagues, 2017), then fill the rest with vegetables, some smart carbs and enough fat.
4. Adjust as you go. Expect maintenance to drift down as you lose weight; the fix is more protein, more steps and patience, not slashing calories further, because deep cuts strip the muscle that keeps your metabolic rate up (Fothergill and colleagues, 2016).

Notice how modest the deficit is. The temptation in menopause is to go harder because progress feels slow, but a bigger cut mostly accelerates muscle loss and metabolic adaptation without much extra sustainable fat loss. A 300 to 500 kcal gap, held patiently over months with the strength and protein work alongside it, is what actually changes your shape.

Managing hunger and cravings in a deficit

A deficit you cannot tolerate is a deficit you will not keep, so managing appetite is a practical skill worth building rather than a matter of willpower. Several levers make a modest menopausal deficit far easier to live with:

• Lead with protein and fibre. Protein is widely considered the most satiating macronutrient, and vegetables add volume for very few calories, so a plate built around both keeps you fuller for longer than the same calories from refined carbs.
• Do not drink your calories. Alcohol in particular is calorie-dense, lowers food inhibition and fragments the second half of the night (Parr and colleagues, 2014), a triple hit on a deficit, so minimising it is one of the highest-leverage moves available.
• Protect sleep. Sleep loss raises the hunger hormone ghrelin and lowers the satiety hormone leptin (Spiegel and colleagues, 2004), so a poor night makes the next day’s cravings genuinely harder to resist. Treating sleep as load-bearing is appetite management, not just recovery.
• Use diet breaks. After 6 to 10 weeks of a deficit, a 1 to 2 week return to maintenance eases both the physiological adaptation and the mental fatigue, making the next block more sustainable.
• Expect premenstrual hunger. In perimenopause, appetite and water retention rise in the premenstrual week; plan for it by easing intensity and not deepening the deficit then, rather than treating it as a failure.

The aim is a deficit that feels livable most of the time, because the plan that wins is the one you can run for months, not the one you white-knuckle for a fortnight.

What a fat-loss strength session actually looks like

Because strength training is the highest-priority intervention here, it helps to see what a session looks like in practice, since its job is to preserve the metabolically active muscle a deficit would otherwise erode (Villareal and colleagues, 2017), not to burn huge calories in the moment. A typical 40-minute session built around compound movements might run:

• Warm-up, 5 minutes: easy movement plus a few bodyweight rehearsals of the day’s lifts.
• A lower-body push (squat) and a hinge (Romanian deadlift): 3 sets of 6 to 10 reps each, loaded so the last couple of reps are genuinely hard with good form.
• An upper-body press and a row: 3 sets of 8 to 12 reps each.
• A carry or a core finisher: loaded carries or a plank variation to round it out.

Two or three of these a week, progressed by adding a little load as movements become manageable, is the dose. The progression is the active ingredient, so the loads should climb over the months even, and especially, while you are in a deficit. You will not bulk up: women lack the testosterone for it, and menopause makes muscle harder to gain, not easier, so the visible result of lifting in a deficit is smaller and firmer rather than smaller and softer. This is where the shape change comes from that the scale alone will not show.

Where the evidence is still evolving

Reviewed against current literature, July 2026:

Glossary

Term	Plain meaning
Energy deficit	Burning more calories than you eat; required for fat loss
TDEE	Total daily energy expenditure, your maintenance calories
NEAT	Calories from daily movement outside workouts
Visceral fat	Deep abdominal fat; rises in menopause, the more harmful kind
Anabolic resistance	Ageing muscle’s blunted response to protein and training
Metabolic adaptation	The drop in energy expenditure that follows weight loss, larger with crash diets
Zone 2	Easy, fat-burning, recovery-sparing cardio

Frequently asked questions

Bottom line

Related guides

What to do next

References

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3. Villareal DT, Aguirre L, Gurney AB, et al. Aerobic or resistance exercise, or both, in dieting obese older adults. N Engl J Med. 2017;376(20):1943-1955. PMID 28514618.
4. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains. Br J Sports Med. 2018;52(6):376-384. PMID 28698222.
5. Moore DR, Churchward-Venne TA, Witard O, et al. Protein requirements to stimulate myofibrillar protein synthesis in older versus younger men. J Gerontol A Biol Sci Med Sci. 2015;70(1):57-62. PMID 25056502.
6. Spiegel K, Tasali E, Penev P, Van Cauter E. Sleep curtailment in healthy young men is associated with decreased leptin, elevated ghrelin, and increased hunger and appetite. Ann Intern Med. 2004;141(11):846-850. PMID 15583226.
7. Fothergill E, Guo J, Howard L, et al. Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity (Silver Spring). 2016;24(8):1612-1619. PMID 27136388.
8. Greendale GA, Sternfeld B, Huang M, et al. Changes in body composition and weight during the menopause transition. JCI Insight. 2019;4(5):e124865. PMID 30843880.
9. Parr EB, Camera DM, Areta JL, et al. Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PLoS One. 2014;9(2):e88384. PMID 24533082.

Informational, not medical advice. Her Daily Fit is not a medical service and this guide is educational only. Talk to your GP or a qualified clinician about your own health, symptoms, or before making significant changes to how you exercise, especially if anything is severe, persistent, or getting worse.