TullyMD joins Take a MOMent for a Jersey City event!
Porta 135 Newark Avenue, Jersey CityCome learn more about TullyMD Women’s Health Concierge Medicine Practice and Take A MOMent. Free dinner and drinks will be served. Invitation required
Key Takeaways
Midlife weight changes are biological, not about willpower.
Eating too little and doing only cardio slows progress.
Sleep, stress, and protein intake have a major impact on results.
Skipping meals or pushing through fatigue works against your body.
Personalized care is the most effective path forward.
Introduction From Dr. Tully
Weight gain during menopause is frustrating. The advice that once worked often no longer applies. Your body changes in your 40s and 50s, and hormonal shifts, metabolism changes, sleep challenges, and stress all influence weight.
Here are the ten most common mistakes I see women make during perimenopause and menopause and what to do instead.
Most women report experiencing some form of change during the menopause transition. Many notice significant changes in how their body distributes fat, particularly around the midsection. Others report changes in their energy levels, sleep quality, or emotional well-being. Some women navigate this transition with relative ease, while others find it more challenging.
This guide will help you understand what occurs during menopause and learn about the various factors that influence this life stage. By gaining knowledge about menopause, you may feel more empowered to make decisions about your health and well-being during this important transition. This information is designed to be educational and informational, helping you understand menopause as a natural part of a woman’s life journey.
Mistake 1: Eating Less and Less
Many women cut calories dramatically. This can slow metabolism and contribute to muscle loss.
What to do instead:
Focus on nutrient dense meals with protein, healthy fats, and fiber. These support metabolism and stabilize blood sugar.
Mistake 2: Doing Only Cardio
Cardio supports heart health. Too much cardio without resistance training can reduce muscle mass.
What to do instead:
Add strength training two to three times per week to build muscle and support metabolic health.
Mistake 3: Skipping Meals or Fasting Too Aggressively
Intermittent fasting works for some women. For others, it increases cortisol levels and increases the likelihood of weight retention.
What to do instead:
Eat regular, balanced meals to reduce stress on the body and support hormonal stability.
Mistake 4: Ignoring Sleep Quality
Poor sleep can raise cortisol, increase hunger hormones, and make weight loss nearly impossible.
What to do instead:
Prioritize 7 to 8 hours of quality sleep, and address nighttime wake ups, especially if they are hormone related.
Mistake 5: Falling for Quick Fix Detoxes or Supplements
Midlife metabolism does not respond well to gimmicks, and many “hormone balancing” products lack evidence.
What to do instead:
Midlife metabolism does not respond well to gimmicks, and many “hormone balancing” products lack evidence.
Mistake 6: Not Eating Enough Protein
Protein is essential for maintaining lean muscle and managing blood sugar, especially in menopause.
What to do instead:
Aim for 20 to 30 grams of protein per meal, especially at breakfast.
Mistake #7: Trying to “Push Through” Fatigue
Overtraining or ignoring chronic fatigue can increase inflammation and lead to burnout.
What to do instead:
Listen to your body. Add restorative movement like yoga or walking, and build in recovery days.
Mistake 8: Not Managing Stress
Chronic stress raises cortisol and promotes belly fat storage.
What to do instead:
Incorporate daily stress relief such as deep breathing, nature walks, journaling, or meditation.
Mistake 9: Believing It Is All About Willpower
This belief leads to guilt and frustration. Midlife weight changes are about biology, not failure.
What to do instead:
Seek personalized medical care that addresses root causes, not just symptoms.
Mistake #10: Not Listening To Your Body
We know our bodies and know when something is wrong.
What to do instead:
Be sure to read signs when there is a change in your body and find a provider who will listen and help you through finding out why you are feeling the way you do.
What to Do Next
You do not have to figure this out alone, and you do not need another trendy diet.
As a women’s health doctor specializing in menopause and hormonal care, I help women find out what is really happening in their bodies and create a plan that works for real life.
Take control of your health today
Discover the Difference at TullyMD
At Tully MD, Dr. Nicole Tully offers concierge medical care for women across New Jersey and New York, with a special focus on midlife and perimenopausal/menopausal health as well as preconceptual counseling and postpartum care.
At Tully MC you’ll receive:
✔️ 24/7 access to your doctor
✔️ Same-day or next-day appointments
✔️ 1 hour appointment times for thorough, personalized care
✔️ Personalized healthcare for women focused on prevention and wellness
✔️ Direct access to a female doctor who truly knows you and your unique health needs
It’s time to put yourself first. Schedule a consultation with Dr. Nicole Tully and experience the care you deserve.
Take control of your health today
Dr. Nicole Tully
My name is Nicole Tully, MD and for almost 20 years, I have focused on Women’s Health and followed women throughout the course of their lives. The focus of my practice is to provide comprehensive and compassionate medical care for women starting in adolescence and continuing through menopause into their golden years.
Top Links
Events
0 events found.
Latest Past Events
TullyMD sponsors The HoBOOken 5K Race!
Hoboken Pier A 100 Sinatra Drive, HobokenTullyMD is a proud sponsor of the HoBOOken 5K race. Join us on October 25th at the race to stop homelessness!
TullyMD joins Aditi Guha for PCOS Day!
40 Crosby Street 40 Crosby Street, New YorkIf struggling with PCOS, you’re not alone. At PCOS Day, you’ll meet women who understand, practitioners who specialize in women’s health, and allies who will help you stop carrying this burden by yourself.
0 events found.
Latest Past Events
TullyMD joins Take a MOMent for a Jersey City event!
Porta 135 Newark Avenue, Jersey CityCome learn more about TullyMD Women’s Health Concierge Medicine Practice and Take A MOMent. Free dinner and drinks will be served. Invitation required
TullyMD sponsors The HoBOOken 5K Race!
Hoboken Pier A 100 Sinatra Drive, HobokenTullyMD is a proud sponsor of the HoBOOken 5K race. Join us on October 25th at the race to stop homelessness!
TullyMD joins Aditi Guha for PCOS Day!
40 Crosby Street 40 Crosby Street, New YorkIf struggling with PCOS, you’re not alone. At PCOS Day, you’ll meet women who understand, practitioners who specialize in women’s health, and allies who will help you stop carrying this burden by yourself.
