Weight loss for women

01The short answer

02What changes, and what does not

A common belief first: metabolism does not slow down at 30 or 40. A large study published in Science in 2021 showed that daily energy expenditure stays stable from 20 to 60, pregnancy included, before declining later. If your weight goes up at 40, look at your week first — time sitting, sleep, meals — and talk to your doctor. Losing weight after 40 goes into this in more detail.

What really changes is where the body stores fat. The International Menopause Society describes, around menopause, a shift from fat stored on the hips and thighs to fat stored on the belly. Losing belly fat says what reduces that fat, and Menopause: weight, belly and activity explains what changes at menopause.

03Cardio and strength: both

The meta-analysis published in 2023 in Frontiers in Endocrinology brings together 101 trials and 5,697 postmenopausal women: aerobic training is effective for fat loss, strength training for muscle gain. The Canadian 24-Hour Movement Guidelines actually include both for every adult: at least 150 minutes of moderate-to-vigorous activity a week, and muscle strengthening twice a week.

In practice, a week that combines the two does not need to be complicated: two or three classes that raise your heart rate and work your muscles, and walking on the other days.

04Joanie's classes, at noon

Three women-only classes, at noon on weekdays, on Nuns' Island. Strong Nation™: a 45-minute high-intensity workout for the whole body, no equipment, where every cardio and strength move is synchronized to the music. Bootcamp: a circuit of functional exercises, station to station, with and without equipment, for all fitness levels. Zumba®: choreographies inspired by Latin dance and aerobics, for endurance.

No experience is needed. For personal coaching, Joanie also offers private training, on request. See the women's classes, or compare the options in Women's gym or classes at the dojo?

05Habits first

Obesity Canada's guidelines build habits into the plan: precise goals, keeping track of what you do, obstacles worked through one at a time. As a certified NOOM coach, Joanie also starts with habits: three appointments kept in the week, and a goal adjusted for the next. Losing weight: what actually works says more.

06And karate?

The adult karate classes are mixed and open to everyone from 14. Joanie is a black belt and sempai there; in 2026 she won first place in women's kata, ages 30 to 39, at the Karate Dream Festival in Tokyo. For those who want to learn a martial art on top of moving, the karate trial class is free too.

07From Brossard, Verdun or Le Sud-Ouest

The dojo is at 550 chemin du Golf, suite 010, on Nuns' Island, in the borough of Verdun. From Brossard, the REM links Brossard station to Île-des-Sœurs station; from Verdun or Le Sud-Ouest, getting to the dojo maps the way from your place. Classes are at noon: the schedule gives the days.

Sources

1. Pontzer et al., Science 373 (2021) — doi.org/10.1126/science.abe5017
2. International Menopause Society, Davis et al., Climacteric (2012) — www.imsociety.org/wp-content/uploads/2020/07/wmd-2012-white-pages-english.pdf
3. Khalafi et al., Frontiers in Endocrinology (2023) — frontiersin.org/articles/10.3389/fendo.2023.1183765/full
4. CSEP, Canadian 24-Hour Movement Guidelines (2020) — csepguidelines.ca/
5. Obesity Canada, chapter “Effective Psychological and Behavioural Interventions in Obesity Management” (2020) — obesitycanada.ca/?p=4608

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