How to Lose Weight While in Menopause: 7 Simple Steps

how to lose weight for women in menopause

How to Lose Weight While in Menopause: 7 Simple Steps

Alane Wincek, ND, CNC
holistic nutritionist, naturopath, metabolic specialist, author
678-372-2913 / [email protected]

July 9, 2023


Unleash the power to conquer weight loss hurdles during menopause with these 7 simple steps.

I put on 30 pounds when I entered the menopausal phase. Not fun! Did you know that studies show that approximately 90% of women experience weight gain during menopause.

I managed to shed 30 pounds within a mere 12 weeks.. Let me demonstrate how simple it was. In this helpful blog, we'll explore helpful tips to guide you through menopause and achieve weight loss. Prepare to regain your energy and embrace a healthier, happier version of yourself!

Show before and after

Hormone Balance / Metabolism Fixed

Let's explore the steps that have brought great results for me and my satisfied clients.


Step #1: Comprehensive Metabolic Labs Tailored Specifically for Menopausal Women.

What is the purpose of comprehensive metabolic labs?

They unlock a wealth of valuable insights into your body's unique metabolic needs during menopause.

They include a comprehensive analysis of key biomarkers that are vital when a woman wants to lose body fat long term.

Traditional bloodwork often overlooks many markers that contribute to abdominal fat. These markers also increase the risk of obesity, type 2 diabetes and heart disease.

Personalized information and tailed recommendations that target the root cause of your weight gain. This allows for a more effective strategy and improved results.

Traditional labs often focus on a limited number of markers that play a role in weight gain. Comprehensive metabolic labs take a more holistic approach and looks at a wide range of biomarkers related to a healthy weight. These include metabolism, hormones, inflammation, and nutrient deficiencies.

Thyroid markers usually only include TSH (thyroid stimulating hormone). TSH is simply not enough when evaluating optimal thyroid function. Comprehensive thyroid testing including Free levels of T3 and T4 and vital in your menopausal transition.

Fat storage markers can indicate if you need more exercise and changes in your diet to lose weight. These include insulin, liver enzymes, and leptin.

By finding imbalances early on in comprehensive metabolic labs, you are empowered to make informed lifestyle adjustments now.

You can be proactive - not reactive to prevent the onset of illness in your future.

You will understand precisely what your body needs to help you achieve the weight loss and hormone balancing results you want.

Sample Metabolic Panel

Step #2: Harness the Power of Saliva Hormone and Cortisol Testing for Easier Weight Loss, Reduced Hot Flashes, and Night Sweats

Here's the truth, saliva hormone and cortisol testing will provide you with the free or bio-available levels of your hormones.

To check if your hormones are affecting weight loss, a saliva test is the only way to go.

If your saliva contains excessive estrogen levels, it indicates that your fat cells have trapped estrogen. The same applies to excess progesterone, testosterone, DHEA and cortisol.

High testosterone negatively affects the menstrual cycle.

Saliva better represents circulating levels of free hormones which affect your body, symptoms and weight.

Blood testing for hormone levels lacks accuracy due to the binding of hormones to carrier proteins in the blood.

If cortisol is high in your tissues it prevents weight loss and inhibits your hormones from working properly for you.

Adding cortisol testing boosts the effectiveness of your weight loss journey. It examines your stress hormone levels, helping you pinpoint potential hurdles in weight loss caused by imbalances induced by stress.

When cortisol is high, your appetite, sugar and carb cravings, weight, and stress will be higher.

Saliva tests help you understand your hormone imbalances and stress levels. They can help reduce symptoms like hot flashes and night sweats, and also aid in weight loss.

One answer to how to lose weight during menopause is getting your hormones to function well.

Sample Hormone Test

Step #3 Unleash the Power of Food Intolerance Testing for Successful Weight Loss during Menopause.

For many women food intolerance testing holds the key to unlocking successful weight loss during menopause.

Even healthy foods like apples or spinach can contribute to weight gain if they are causing inflammation in your body.

A good IgG / IgA food intolerance test helps you find food triggers that may be ruining your weight loss efforts. It helps you make smart dietary choices for your well-being.

Note: IgG = inflammation and weight gain / IgA = poor absorption and gut symptoms

Both delayed food reactions are less recognizable than IgE allergies.

During menopause, hormonal changes can affect your body's response to certain foods, leading to weight gain and other symptoms.

Food intolerance testing helps identify foods that cause inflammation, digestive problems, or metabolic issues that hinder weight loss.

After you receive your results, you can customize your eating plan. This will help reduce food triggers, inflammation, improve digestion, and aid in weight loss.

By testing for food intolerances, you can find and remove dietary roadblocks to help you lose weight.

A lady who maintained a healthy lifestyle and experienced weight gain during menopause discovered that she had an intolerance to almonds. Upon removing them from her diet, she experienced weight loss success.

I like parsnips and enjoy cooking a dish with parsnips, sweet potato, orange carrots, and broccoli. However, after eating this meal, I felt full and noticed a temporary increase in my weight.

It's funny because I found out I have a strong intolerance to parsnips through a food test. So I stopped eating them and found it easier to lose weight.

Food testing helps identify if certain food groups, such as fats, proteins, or grains, are not suitable for you. I experience a significant and rapid weight gain of 5 pounds when I consume nuts.

Food Intolerance Test Sample

Step #4 Find Out if Gluten Plays a Role in Your Weight Gain.

how to lose weight for women while in menopause

Gluten intolerance affects several people. Eating it can cause inflammation and digestive problems, making it harder to lose weight.

Various low carbohydrate products, made from wheat and containing gluten, can potentially lead to weight gain.

Gluten can cause an increased appetite and hunger.

The gluten protein can wreak havoc on your health and metabolism.

Gluten can cause leaky gut (increased gut permeability) which causes food reactions and inflammation.

Traditional testing for celiac is not good enough. It only tests for 2 gluten components and in 1 immune pathway, IgA. Many people miss gluten sensitivities.

The gluten intolerance test on my website is the most complete. It tests for ALL gluten proteins and in 2 immune pathways IgG (inflammation) and IgA (gut health and autoimmunity) .

Sample Gluten Test

Step #5: Determine if Your Fat Cells are Storing Toxins.

how to lose weight for women while in menopause

Toxins in your body can be hormone disruptors which lead to weight gain, hormone imbalance and illness.

Environmental toxins play a role in insulin resistance, diabetes, obesity, non alcoholic fatty liver and inflammation.

Certain toxins directly affect the increase of abdominal fat which is the most dangerous type of fat.

Environmental toxins are everywhere. Toxins are In the air, the grass, our food, buildings, the ground and even our water.

Symptoms of toxicity: brain fog, anxiety, weight gain, headaches, skin eruptions, hormone imbalance, nausea and dizziness.

Some toxins: pesticides, car exhaust, volatile compounds, chemicals in makeup, herbicides, plastics, preservatives, parabens etc.

As you lose weight, it is vital to safely eliminate these toxins. Our protocol will assist you in doing that.


Step #6 The Benefits of Resistance Training, Strength Training, Aerobic Exercise and Increasing Muscle Mass.

More aerobic exercise does not support a healthy metabolic weight loss. Engaging in "steady" aerobic exercise won't increase your metabolic rate or burn stubborn fat. Steady exercises are exercise bike, treadmill and elliptical machine.

Resistance training increases muscle mass which increases your metabolic rate.

Strength Training helps you replace the fat with muscle.

Yoga or Barre will not increase your metabolism but they do help with centering, flexibility and stress reduction.

Focus on working out multiple muscle groups together, instead of doing separate arm and leg exercises on different days.

I vary my exercise routine by alternating between Pilates, a rowing machine, resistance bands, and weights.

Note: If health struggles are preventing you from exercise, you can still lose weight with the rest of my plan. Consider making a 1-1 virtual appointment so I can help you feel better and get stronger. 

Fact: The majority of fitness regimens and findings in exercise science prioritize males over females.


Step #7 Work With Someone That Understands a Woman's Metabolism.

how to lose weight for women while in menopause

Hi! I am Alane Wincek, your personal holistic nutritionist and metabolic specialist.

I am a busy newlywed woman who loves God, family, my dog, life, skinny jeans, and yoga pants.

I have been working successfully in the field of holistic nutrition for over 30 years. I specialize in a women, the metabolism and weight loss.

I have seen thousands of women feel better about their bodies by using this simple plan.

Every single one looks and feels more radiant, confident, and healthy.

Women stuck in frustrating weight loss plateaus are jumping through them now.

The name of my program is "Metabolic Mastery," and it is effective! It has given women insane results when nothing else has worked. 


Here is What To Do Next...

I hope this guide has helped show you how to lose weight while in menopause.

I would love it if you would order my plan to start getting answers and seeing results.



YouTube ChannelClick Here to watch my favorite metabolic video about the thyroid gland. It is funny, true and an eye-opener.

Follow Me on Pinterest

Email: [email protected]

Phone: 678-372-2913

Ready to master your metabolism and finally lose weight and keep it off? Great!