Menopaus Is Not A Obstacle: Keep Healthy Weight Without Losing Muscles

Illustration of a healthy lifestyle during menopause. (Pexels)

JAKARTA - A few more days will be commemorated at the peak of World Menopause Day, precisely on October 18, 2025. This commemoration aims to increase understanding of the menopause and support the health and well-being of women who experience it.

During the menopause period, one of the things faced by many women is weight problems. Women who enter the menopause period are advised to be wiser in caring for the body, especially in responding to weight gain due to decreased levels of the hormone estrogen.

Weight loss management needs to pay attention to body composition so as not to lose too much muscle mass that can increase the risk of sarcopene (the condition of mass loss, strength, and progressive muscle function).

On the other hand, it remains important to achieve a healthy fat loss. The fat burning process should be carried out with the right approach, avoiding extreme diets and inconsistent sports patterns, so that the results are optimal and sustainable.

Don't lose too much muscle mass. Many women, especially before and during menopause, experience natural sarkopenia," said the chairman of PERMINESIA JAYA, dr. Ni Komang Yeni, Sp.OG, MM, MARS during a press conference between PERMINESIA and Prodia, in Kebayoran Baru, Jakarta, on Thursday, October 16, 2025.

If weight loss is done without paying attention to body composition, they risk losing more toots, not just fat. Low muscle mass can affect metabolism, strength, and balance," he added.

Nutrition Subspecalis Clinical Nutritionist Nutritionist Nutritionist Specialist, dr. Ida Gunawan, Ms, Sp. GK, Subsp. KM, FINEM, said that to achieve a healthy fat loss or fat burning, women need to apply the 3J principle, namely Number, Type, and Schedule.

The number of calories should be reduced by around 500-750 kcal per day to create a safe and effective deficit. Types of food follow a balanced nutritional guide, with a protein composition of around 15-25 percent of the total calories, adjusted to the conditions of each individual," said Doctor Ida.

"Meanwhile, the meal schedule can be managed flexibly, for example, with a small but frequent portion, or a fasting intermittent pattern if it is suitable to be done," he continued.

Doctor Ida also reminded that the success of fat loss is also determined by the quality of the nutrients consumed. Foods must be balanced, which contain complex carbohydrates, animal and vegetable protein, healthy fats, fiber, vitamins, minerals, and adequate fluids.

All of these things are important to maintain hormonal balance and prevent loss of muscle mass. It is also recommended to always pay attention to how to manufacture food consumed.

"Don't forget to pay attention to cooking methods. Reduce the use of oil, sugar, and salt, and avoid processed foods or foods that go through ultra-processes," concluded Doctor Ida.