Stop Weight Gain During Menopause.

Let me begin by telling you all the positive things about menopause.  We always hear the negatives.

1. No more periods.
2. Your intuitions increase.
3. More wisdom and perspective
4. More energy.

Keep reading to find ways to stop weight gain during menopause.

Increase your physical activity.

I had a client, a lady in menopause, who was struggling with the need to lose a significant amount of weight, in fact, 10 stone. She had not been physically active before and found it challenging to get started. However, she set herself a small goal of walking for just 5 minutes each day. Initially, even this small effort was exhausting for her, and she would become breathless just walking from her kitchen to her bedroom. Nonetheless, she persevered with her daily walks, and soon enough, she began to feel more confident in her abilities.

During one of our sessions, she asked me if I enjoyed exercising. I shared that while I love how I feel after a workout, I often struggle to motivate myself to get started or to keep going when things get tough. I shared that I find the last five minutes to be the most challenging. Hearing this, she burst out laughing and told me that she found the last minute of her walks the hardest.

I encouraged her to think of exercise as a 100-mile journey and not to start at the end but with the first mile. By starting small and gradually building on her progress, she would gain confidence in her abilities and be more likely to stick with her exercise routine.

We also discussed the importance of finding an exercise that she enjoyed doing as this would make it easier for her to stay motivated. I also encouraged her to enlist the support of her family and friends, perhaps by finding a walking buddy who would motivate her to stay on track.

Overall, the key message was that even small efforts to be more active can yield significant benefits, and it’s essential to find an exercise routine that works for you and to seek support from others when needed.

Aim for at least 30 minutes of moderate-intensity aerobic exercises, such as brisk walking or cycling, most days of the week. Exercise helps to burn calories and maintain muscle mass this can also help prevent weight gain during menopause.

Eat a Healthy Diet

When I hear people say it’s hard to eat healthily or what can I eat that I like that is healthy, I totally understand where they’re coming from. Eating junk food is often more convenient and quicker than preparing a nutritious meal. However, when you don’t give yourself enough time to eat well, you can feel the negative effects on your body – you are more sluggish and lack energy. On the other hand, when you do eat the right foods, you feel more rested and energized.

Rather than putting yourself on a strict diet, which can lead to overeating and feelings of guilt, self-loathing especially when you are trying on clothes that don’t fit or you look in the mirror and don’t like what you see.

It’s important to focus on incorporating healthy foods into your diet. Start by making a list of the nutritious foods that you enjoy, and then make sure to buy those foods when you go grocery shopping. Don’t let them go to waste in your fridge or cupboards to be thrown out this is a waste of money and your time shopping – make sure to use them in meals.  Google how to make things.

When you do eat, savor your food and enjoy it without feeling guilty. And don’t deprive yourself of food when you’re hungry and we all know there are days that we can it ravenous.  It’s important to listen to your body’s signals and fuel yourself appropriately. Remember that small changes can lead to big results, and focus on progress rather than perfection.

My advice to you is to focus less on the number on the scale and more on how you feel. It’s important to remember that weight is just one measure of health, and it doesn’t always tell the whole story.

If you’re exercising regularly and eating a balanced, nutritious diet, you’re likely to see positive changes in your body composition, even if the scale doesn’t budge. You may notice that your clothes fit better, you have more energy, and you feel stronger and healthier overall your friends are telling you you look amazing, listen to them.

Please don’t let the number on those scales discourage you or destroy all the progress you’ve made.

Remember that every positive change you make in your lifestyle is a step in the right direction, and focus on those changes rather than solely on the scale. Celebrate your victories, no matter how small, and keep working towards your goals.

Stay Hydrated

Drinking plenty of water will help your body stay hydrated thus helping regulate body temperature, transporting nutrients and oxygen to cells, and lubricating joints.

Aim for at least 8 glasses of water per day, and avoid sugary drinks like soda and juice.  Why?  Because sugary drinks cause your body to become dehydrated.

When I see a client I can tell that they are dehydrated just by looking at their skin. The benefits of drinking water are huge for skin moisturizing, reducing the appearance of fine lines and wrinkles, and preventing acne.

Did you know that drinking enough water boosts your metabolism which helps you to burn more calories?  Sometimes when you feel hungry it’s because you need hydration.  So when you feel hungry at some point in the day ask yourself am I hungry or thirsty?

There are certain foods that dehydrate you –

1. Caffeine: Found in coffee, tea, energy drinks, and some sodas, caffeine is a mild diuretic that can increase urine production and contribute to dehydration if consumed in excess.
2. Alcohol: Like caffeine, alcohol is a diuretic that can increase urine production and lead to dehydration if consumed in excess.
3. Consuming too much salt can cause your body to retain water and lead to dehydration.
4. Spicy foods can cause you to sweat more, which can lead to fluid loss and dehydration.
5. Processed and sugary foods: These foods can be dehydrating because they require more water to digest and can cause fluctuations in blood sugar levels that can affect fluid balance.

Sleep

Did you know that you can lose weight while you sleep?  Sleep can be a problem for some women during menopause.

Ideally, you should get between 7 and 8 hours of sleep a night. Establish a consistent sleep routine to help improve the quality of your sleep.

During sleep, the body repairs and restores tissues and the immune system, and the brain processes and consolidates memories and learning.

Getting enough sleep can support weight loss efforts by regulating hormones that affect appetite and metabolism. When you’re sleep-deprived, your body produces more of the hormone ghrelin, which increases appetite, and less of the hormone leptin, which helps regulate appetite and metabolism.  This is why when you don’t have enough sleep you reach for the quick sugar fixes to give you more energy during the day.

In addition, getting enough sleep can help reduce stress levels, which can also impact weight gain. Chronic stress can lead to increased levels of the hormone cortisol, which can increase appetite and lead to weight gain.

While sleep is important for overall health and can support weight loss efforts, along with healthy eating and exercise.

Manage your Stress

Many of us have very busy lives, working, looking after our homes, and minding kids, and elderly parents.  All of this takes a lot of time and energy and sometimes there is not much left of you at the end of the day.  For you to even think about losing weight, exercising, and the right foods to eat, just stresses you out.

I’m going to use an analogy of you on a plane with your kids and you are sitting in the middle (to stop the arguments between siblings haha) There is a sign to put on the oxygen masks.  Who’s, do you put on first, yours or the kids?

I ask my clients these questions a lot and 99% of them answer the kids.  Now we have a BIG problem.  You have passed out on the plane and the kids take off their masks to ask what’s wrong with mummy?  But what if you put your mask on first and your kids watch and learn from you and you can also help them because you are ok.  It’s important to look after yourself and give yourself time otherwise you are going to burn out and make yourself very ill.

Take time for self-care this will help reduce the stress in your life.  Sit for a few minutes when you have read this and ask yourself what it is you would like to do.  Could be yoga, swimming, facials, chatting with friends, horse riding, reading a book, or having a snooze.

If you have any questions about stopping weight gain during menopause and stopping self-sabotaging.  I would love to hear about the new self-care you have started, let me know in the comments below.  I have been through this myself.

Love Lucy

PS The initial stride towards a fresh start is a confidential call, which is free of charge, to openly express your emotions