Battling Menopause Weight Gain - Do’s And Don’ts

Navigating menopause comes with its unique set of challenges, including that often dreaded menopause weight gain. It's not just you—it's a hurdle many menopausal women face as they enter this new chapter. The good news? There are effective ways to manage this, by focusing on lifestyle changes that really work.

As we wave goodbye to our younger years and step into menopause, keeping the scale steady becomes a bit trickier. But how long does menopause weight gain last? 

This shift often starts in perimenopause and can continue, adding over half a kilogram (1.5 pounds) to our body weight per year. It's also crucial to understand that perimenopause weight gain isn't just about aesthetics; it carries significant health risks. 

Gaining excess weight, especially around the abdomen, is linked to several serious health concerns. For example, menopausal women can have an increased risk of cardiovascular diseases, type 2 diabetes, and various respiratory issues. What's more, is that the added weight can elevate the risk of certain cancers, such as breast, colon, and endometrial cancer. Managing this weight gain effectively is not only important for maintaining your desired lifestyle but also critical for your long-term health.

Wondering what causes weight gain in menopause? It's a mix of hormonal changes, a natural decrease in muscle mass, and other life and genetic factors that make the midsection the new favourite spot for body fat to settle.

• Changes In Hormone Levels: Changes in oestrogen and progesterone levels can lead to more fat around the belly. Perimenopausal women also face an increase in the hunger hormone ghrelin, which can lead to more feelings of hunger and cravings.
• Loss Of Muscle Mass: Losing muscle mass slows down your metabolism, which can make it easier to gain extra weight during menopause if you’re not active.
• Genetics: Sometimes, our family history and genetics can predispose us to gain weight in certain areas.
• Lifestyle And Ageing: Being less active as we age is a common trend and a big contributor to weight gain.
• Diet And Sleep Habits: Unhealthy eating and poor sleep can increase cravings and lead to weight gain.

It's difficult to stop menopause weight gain completely— it's a natural part of life, after all. That being said, reducing weight gain during menopause doesn't have to feel like an uphill battle. With the right approach, you can maintain a healthy weight and feel great.

Boost Your Activity Levels

It's common to see changes in your body's metabolism during menopause. To counteract this, increasing your physical activity is crucial. 

Try to aim for 150 to 200 minutes of moderate physical activity weekly, like brisk walking or cycling each week. Adding strength training to your exercise routine a couple of times a week can also help maintain muscle mass, which naturally declines with age but is great for keeping your metabolism active.

Eat Nutrient-Rich Foods

When it comes to foods to avoid menopause weight gain, vegetables, fruits, whole grains, and lean proteins are your best friends. These foods aren't just packed with nutrients needed during menopause but also help manage menopause weight gain by keeping you fuller for longer. It may be tempting to sit in front of the telly with a box of pizza, but preparing more home-cooked meals over takeaway can also do wonders.

Try Plant-Based Options

Increasing the amount of plant-based foods in your diet can aid weight management and may also alleviate some symptoms of menopause. Plants are loaded with phytoestrogens, which can mimic oestrogen and help balance hormones.

Watch Your Portions

Understanding how long menopause weight gain lasts can be tricky as it varies for everyone. However, being mindful of portion sizes can prevent unwanted weight gain. At this stage of life, when your metabolism slows down, your body might not need as many calories as it used to.

Stay Hydrated

Drinking plenty of water throughout the day can prevent mistaking thirst for hunger, which is a common trigger for overeating.

Incorporate Healthy Fats

Opt for fats that are good for your heart and overall health, such as those found in avocados, nuts, and seeds. These fats help keep you full and absorb essential vitamins.

Manage Stress

Menopause can be a stressful time, leading some to turn to comfort eating. Managing stress through yoga, meditation, or other relaxing activities can help keep emotional eating in check.
 

Here is what NOT to do for anyone hoping to reduce their menopause weight gain:

Eat Too Much Sugary And High-Fat Foods

It’s tempting to reach for comfort foods, especially when you're dealing with fluctuations in mood and energy, which are common during menopause. However, sugary snacks and high-fat foods are major culprits in menopause weight gain. 

These foods can lead to increased fat storage, especially around the abdomen—a common concern for many during menopause. Instead of giving in to the lure of cookies or chips, try snacking on fruits or preparing healthy homemade treats that satisfy your sweet tooth without the extra calories.
 

Underestimate The Effect Of Alcohol

Attending social gatherings and winding down after a long day might have you reaching for an extra glass of wine or a cocktail. Still, alcohol is high in empty calories that can add up quickly, impacting how long menopause weight gain lasts. Alcohol intake can also affect your sleep patterns and increase your appetite, leading to further weight gain. 

Late-Night Eating

Wondering how to stop menopause weight gain? One effective strategy is to avoid late-night snacking. Eating late in the evening can lead to weight gain because your body's metabolism slows down at night. Try to eat dinner earlier in the evening and close the kitchen after that. If you feel hungry before bedtime, opt for a light, healthy snack such as a small bowl of yoghurt or a piece of fruit. This not only helps in managing weight gain during menopause but also helps to ensure you get enough hours of sleep.

The Lady Shake is a fabulous tool for managing menopause weight gain. This tasty, nutritious meal replacement shake is perfect for women on the go. It’s packed with protein and fibre but low in sugar, helping you manage hunger and maintain a healthy weight.

Here are a few reasons why you should choose The Lady Shake:

• Keeps You Full: The high protein and fibre content means you’re less likely to snack unnecessarily.
• Sugar-Smart: The Lady Shake is available in a range of delicious flavours like Chocolate and Cookies & Cream. Its low sugar content helps you meet your dessert cravings while avoiding fat storage and energy crashes.
• Super Convenient: It’s a complete meal without the fuss of calorie counting, perfect for busy lifestyles.
• Calorie Controlled: This makes it easier to manage your daily intake without overeating, ensuring you get just the right amount of calories your body needs without the excess that can lead to weight gain.

Embracing good habits, like regular exercise and a healthy diet plan, is key to feeling energetic and keeping those extra pounds at bay. After all, menopause is a natural part of life, not a setback. With the right strategies, you can take control of your health and continue to thrive.

Incorporating The Lady Shake into your routine offers a simple and effective way to keep your nutrition and caloric intake on track without compromising on taste or convenience.

So, what are you waiting for? Try The Lady Shake today and see the difference it can make for you!