6 Simple tips to manage perimenopause and menopause weight gain

6 Simple tips to manage perimenopause and menopause weight gain.

During the menopause and perimenopause journey, it’s not uncommon for women to notice a change in their weight, often gaining around 10 pounds or more. But don’t worry, navigating this phase doesn’t mean waving the white flag to unwanted weight gain. London Mums are here to guide you through managing your weight during these stages with six practical tips to keep those unwanted pounds at bay.

woman wearing blue jumper posing for mums magazine

Forget what you’ve heard from your gym trainer or even some doctors; weight gain during perimenopause and menopause isn’t just about what you eat or how much you exercise. The energy balance equation of what we consume versus what we burn is often simplified too much. There’s a range of factors at play, and this article delves into some steps to help you tackle that unwanted weight.

Before we dive in, remember, this isn’t an exhaustive list, and your individual circumstances should be considered. When in doubt, it’s always a good idea to chat with your GP!

Boost your protein intake

Protein is the superhero of our bodies, providing the building blocks for everything new or repaired. It also keeps you feeling fuller for longer, especially crucial in the mornings. A protein-rich diet helps maintain muscle mass, keeping your metabolism ticking, balancing hormones, and easing menopause symptoms. So, load up on protein to keep fat at bay!

Stick to three meals a day

While adding protein is key, don’t forget about the importance of regular meals. Eating three square meals a day helps regulate hormones sensitive to insulin levels, crucial during perimenopause and menopause. Ditching irregular eating habits can be a game-changer, leading to more manageable weight and improved menopause experiences.


Pack your plate with veggies

Vegetables are like nature’s multi-vitamin, packed with nutrients and fibre to boost your health. Plus, they’re low in calories, making them a great choice for weight management. Fill half your plate with veggies to feel full while keeping your calorie intake in check. Plus, they contain phyt-oestrogens, mimicking oestrogen and potentially reducing menopause symptoms.


Keep moving!

Movement is key to weight maintenance during menopause, but we’re not talking about hitting the gym here. Daily movement, from chores to errands, burns calories and keeps your metabolism humming. Think of it as your unconscious exercise routine – no gym membership required!


Don’t forget resistance training

Resistance training might not be on your radar, but it’s a secret weapon during menopause. As muscle mass declines, resistance training becomes essential for maintaining strength and metabolism. Combining it with cardio exercises burns more calories and helps control weight more effectively.


Take it slow and steady

Remember, weight loss during menopause isn’t a race. Making lifestyle changes and adapting to your body’s needs is key. While shedding pounds might take longer, it’s achievable with patience and consistency. Embrace the changes, and you’ll find yourself on the path to a healthier you.


Before you head off, remember that navigating weight loss during menopause is about making sustainable lifestyle changes. Adapt to your body’s needs, and you’ll find yourself on the road to success, no matter how long it takes.

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