13 Feb How to Avoid Weight Gain During Menopause
Weight gain during menopause; here’s 9 proven tips for maintaining a healthy weight
Menopause brings hormonal changes that can slow metabolism and lead to weight gain, particularly around the abdomen. However, weight gain during menopause isn’t inevitable. With the right diet, exercise, and lifestyle changes, you can maintain a healthy weight and feel your best during this sacred, inevitable, life stage of womanhood.
Why Does Menopause Cause Weight Gain?
As oestrogen levels decline, the body stores more fat, metabolism slows, and muscle mass decreases. These factors make it easier to gain weight and harder to lose it. However, with a proactive approach, you can manage your weight effectively.
How to Prevent Weight Gain During Menopause
- Prioritize Protein for Muscle Maintenance
Protein helps preserve muscle mass, which naturally declines with age. Include lean meats, fish, eggs, beans, and plant-based proteins in your diet. Even milk, cheese and yoghurt not only add protein but also essential vitamins for bones e.g calcium potassium, magnesium. With dairy moderation is key. I am a cheese fiend so it’s one I have to watch!
- Strength Train to Boost Metabolism
Lifting weights or doing resistance exercises at least 2-3 times a week helps burn calories, strengthen muscles, and improve metabolism. This in combination with number 1, will greatly impact your ability to avoid weight gain during menopause. I do 30-minute weight training sessions 4-5 times a week.
- Eat a Balanced, Anti-Inflammatory Diet
Focus on whole foods, nuts and seeds, fiber-rich vegetables, healthy fats (avocados, nuts, olive oil), and complex carbohydrates while minimizing processed foods and sugar. To help avoid over-eating make sure you drink a glass of water before eating.
- Manage Stress to Reduce Cortisol
High cortisol levels contribute to belly fat. Practice meditation, yoga, deep breathing, or journaling to reduce stress. As a hypnotherapist I do self-hypnosis every day because I prefer to listen to an audio than to meditate, probably due to my over-active ADHD brain! If you struggle with stress management then I can help… read on…
- Get 7-9 Hours of Quality Sleep
Lack of sleep affects hunger hormones, increasing cravings for high-calorie foods. Prioritize a consistent bedtime routine. Avoid alcohol and caffeine as much as you can, as both interfere with sleep quality. Again, I personally find hypnosis the perfect way to switch off my brain for quality sleep.
- Stay Hydrated
Drinking enough water aids digestion, supports metabolism, and reduces unnecessary snacking. A minimum of 3 litres of plain water unsweetened. If you want a natural flavour, try adding a cucumber slice, a sprig of fresh mint and a slice of apple.
- Cut Back on Alcohol and Sugary Drinks
Alcohol and sweetened beverages contain empty calories that can contribute to weight gain. Herbal teas like camomile, peppermint, hibiscus and nettle are all helpful for managing menopause symptoms, as is cacao. Try CBD drinks or Kombucha as an alternative or a fresh lime soda with a sprig of mint.
- Be Mindful of Portion Sizes
As metabolism slows, overeating—even healthy foods—can lead to weight gain. Use smaller plates and listen to your hunger cues. I practice the 16-hour fast most days and choose to eat in an 8-hour time window. I mostly fast between 6pm and 10am. Please consult your health practitioner before doing any type of fasting.
- Support Gut Health
A healthy gut microbiome improves digestion and metabolism. Include probiotic-rich foods like yogurt, kefir, and fermented vegetables and drinks such as Kombucha. When choosing pro-biotic foods look for unpasteurised brands that contain live bacteria, and if you don’t like these try a supplement.
Final Thoughts
Weight gain during menopause is preventable with the right lifestyle habits. By staying active, eating mindfully, and managing stress, you can maintain a healthy weight and feel your best.
If you’re struggling make the life-style changes to support your menopause journey, then a hypnotherapist, such as myself might be just what you need. You can book a FREE 30-minute call with me here to discuss your personal challenges and explore how I may be able to help you manage menopause symptoms and avoid weight gain during menopause.
https://calendly.com/rebeccadakin/30-minute-clarity-call
More on the Menopause and women’s health here; https://thegreatbritishsexpert.co.uk/category/womens-sexual-health/