Estrogen loss shifts fat toward the midsection and accelerates muscle loss. That combination — not "a slower metabolism" — drives most post-menopause weight gain.
Strength training 2–3× per week to protect and rebuild muscle.
Protein at 1.6–2.0 g/kg — spread across meals.
A modest deficit (250–500 kcal/day). Aggressive cuts accelerate muscle loss.
Post-menopause fat is often visceral. Keep waist under half your height even if the scale is slow.
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