During the menopause, muscle mass reduces which means you may need fewer calories than before. Being careful about how many calories you consume, your portion sizes and doing more physical activity can help prevent weight gain. Resistance activities, such as using weights, are especially important to both preserve and build muscle mass. Research has shown that as little as thirty minutes of fast walking a day could lead to around 7kg (15lb) weight loss in a year, and reduce the risk of heart disease

Why is there weight gain during menopause?

There are several reasons why women are prone to weight gain during menopause:

Decreasing muscle mass

As a result of age, a common decrease in exercise, and fluctuating hormones, many women lose muscle mass during this transition, which increases the appearance of any weight gain.

Fluctuating hormones

In the perimenopausal phase—the stage that occurs before true menopause—hormones fluctuate between high and low levels before they decline during menopause.

Both high and low levels of oestrogen have been linked to increase fat storage, especially around the stomach.

Heightened insulin resistance

Women naturally become more resistant to insulin as they age, which is linked to an increased difficulty in weight loss.

Lack of sleep

Some women also have difficulties sleeping during the menopause, which is linked to weight gain through a decreased ability to manage hormones and appetite.

Although menopause is inevitable for us women there are ways we can counteract or at best manage our weigh gain during this phase of life. Here are my top tips to help you lose weight while you’re experiencing the fluctuations of menopause.

1.Reduce carbs

One way to support menopause weight loss is to reduce the amount of carbs in your diet.

Studies have shown that this is a useful tactic in reducing menopause belly fat and helps to increase metabolism, something which naturally slows down with age.

2.Get more fibre in your diet

Getting enough fibre in your diet is important for healthy digestion and certain high-fibre foods, such as flaxseeds, have been shown to improve insulin sensitivity.

Women going through menopause naturally become more resistant to insulin, which may make post-menopause weight loss more difficult, so fibre-rich foods which support insulin intake could show benefits.

3.Add more soya to your diet

Did you know that thanks to soya isoflavones, plant-based chemicals known as “phytoestrogen,” soya foods are often beneficial to women going through menopause?

This is because soya isoflavones work as a weak form of oestrogen in the body, helping to reduce the symptoms of menopause like hot flashes.

They also support weight loss goals as they’re low in fat, high in protein, and soybeans, tofu, and tempeh are known for having the highest isoflavone content.

4.Drink enough water

Drinking enough water is important for overall health, but it also has multiple benefits for women going through menopause.

For starters, drinking water may reduce bloating, a side effect of hormone fluctuations during menopause.25

It is also useful in your journey of menopause and weight loss, as drinking water before a meal can help you feel full quicker and may increase your metabolism, something which decreases as you age.26

Drinking 500ml of water at least 30 mins before a meal may mean you even consume 13% less during your meal.

 5.Exercises

Resistance training

One of the effects of changing hormones and aging is that lean muscle mass decreases.

So high-repetition resistance training has been proven to support a reduction of abdominal fat, often a problem area for women during menopause.

Cardio training

Another way of supporting your goals in losing weight after menopause is cardio training, or aerobic exercise, as studies have shown that cardio can help you to fight off abdominal fat without losing muscle.

 Combination training (resistance and cardio)

For the best results, some studies have suggested a combination of resistance and cardio training as a strategy for healthy weight loss and muscle mass retention.

6. Give your body the rest it needs

This is a good rule for any happy and healthy routine, but especially during menopause when your hormones and moods fluctuate, difficult to manage on a bad night’s sleep. Getting enough sleep helps to manage these hormones.

Plus, not getting enough sleep can increase your appetite and decrease your ability to resist unhealthy snacks, so sleep is an important weapon in your fight against menopause weight gain.