It’s World Menopause Day!
This World Menopause Day, it’s the perfect time to focus on the health and well-being of women going through menopause. This global awareness day encourages discussions around the challenges and changes that come with menopause, one of the most common being menopause weight gain. Hormonal fluctuations, a slower metabolism, and lifestyle changes all contribute to weight struggles during this time. But with the right support, tools, and tips, weight loss during menopause is achievable.
In celebration of World Menopause Day, we’re here to share valuable menopause weight loss tips and support. We’ve answered some of the most frequently asked questions and shared real-life tips and advice from our incredible patients who have achieved great success on their weight loss journeys. Let’s dive in!
What is Menopause?
Menopause is a natural phase in a woman’s life that marks the end of her reproductive years. It typically occurs between the ages of 45 and 55, though it can happen earlier or later for some women. Menopause is defined as the time when a woman has gone 12 consecutive months without a menstrual period. This transition is brought about by a gradual decline in the production of hormones like estrogen and progesterone, which play key roles in regulating the menstrual cycle.
While menopause is a normal biological process, the hormonal changes it brings can lead to various symptoms, including hot flashes, mood swings, night sweats, and sleep disturbances. Many women also notice changes in their weight or difficulty losing weight during menopause, particularly around the abdominal area, due to a slower metabolism and changes in body composition. Understanding and managing these symptoms, especially through weight loss strategies and healthy lifestyle adjustments, is important for maintaining overall well-being during and after menopause.
Why Menopause Weight Loss Matters
For many women, menopause marks a time of physical and emotional change. With shifts in hormones like estrogen and progesterone, the body tends to store more fat, especially around the abdomen.
Additionally, metabolism slows down, making it harder to lose weight. This can lead to feelings of frustration and confusion about how to manage weight effectively. But weight loss during menopause doesn’t have to be a struggle! With the right help and support at hand, you can effectively manage your weight and embrace this new chapter with confidence.
What’s The Best Diet for Menopause Weight Loss
One of the biggest challenges during menopause is figuring out the best diet for menopause weight loss. As metabolism slows and fat storage increases, it’s essential to focus on nutrient-dense foods that provide energy without contributing to weight gain.
Here are some key tips for a menopause diet:
- Lean Proteins
Prioritising lean proteins to preserve muscle mass and boost metabolism. - Fibre-Rich Foods
Incorporating fiber-rich foods like fruits, vegetables, and whole grains to promote fullness and support digestion. - Cut Back On Sugar and Processes Foods
Cutting back on processed foods and added sugars, which can lead to weight gain and fatigue. - Drink Water
Staying hydrated—drinking enough water helps maintain energy and can curb hunger.
Why not ask our expert dietitian who can work with you to create a tailored menopause meal plan that fits your lifestyle and addresses your specific health concerns?
What Are The Best Supplements For Menopause?
Incorporating supplements can significantly enhance your weight loss efforts during menopause. For example, calcium and vitamin D work together to maintain bone health, which is crucial as the risk of osteoporosis increases during this phase. Omega-3 fatty acids can help reduce inflammation and may alleviate hot flashes. B vitamins can support energy metabolism, while probiotics may promote gut health and aid in digestion. Combining a balanced diet with carefully selected supplements can help to increase your weight loss success. Talk to our Doctors today for advice and guidance around the most suitable menopause supplements for you.
Can HRT Help With Weight Loss?
Many women wonder, can HRT help with weight loss? Hormone Replacement Therapy (HRT) can alleviate some menopause symptoms, and while it’s not a direct solution for weight loss, it can help by balancing hormones, improving mood, and increasing energy levels. Combined with our weight loss programme, HRT can be a useful component in your overall strategy for a healthier menopause.
Additional menopause resources: NHS Guidance, British Menopause Society, International Menopause Society, The Menopause Charity, Menopause Support UK, Menopause Matters
MENO Principles – Top Menopause Weight Loss Tips
Losing weight during menopause can feel like an uphill battle due to hormonal changes, a slowing metabolism, and lifestyle factors. But with the right approach, you can still reach your weight loss goals and feel your best. Here’s a helpful way to remember some key menopause weight loss tips using the acronym “MENO”:
M – Move Daily
Consistency is crucial for maintaining a healthy weight during menopause. Whether it’s walking, yoga, swimming, or strength training, aim for at least 30 minutes of movement each day. Regular physical activity boosts metabolism and helps support fat loss, which can become more challenging during this stage of life. Here are some indoor exercises for weight loss you could try.
E – Eat & Drink Mindfully
Hormonal changes can disrupt hunger and fullness signals, making it easier to overeat or not recognise thirst. Focus on mindful eating and portion control to help prevent overeating, and drink enough water to support your digestion and control cravings.
N – Night Time Routine
Quality sleep is a game-changer for weight loss. A lack of sleep can increase cravings, especially for sugary and high-calorie foods, while also slowing down your metabolism. Aim for 7-8 hours of good sleep every night to support your weight management efforts. Find out more about the importance of sleep for weight loss.
O – Optimise With Supplements
Nutritional gaps can occur during menopause, so it’s essential to supplement wisely. The most common menopause supplements for weight loss include calcium, vitamin D, and omega-3 fatty acids, and can support your overall health, help maintain muscle mass, and boost your metabolism. Always consult a medical professional before starting supplements.
Real-life Tips from Our Incredible Patients:
Here are some top tips from our incredible patients who have successfully navigated their weight loss journeys. Their experiences are a huge inspiration, showing that with the right strategies and support, reaching your weight loss goals during menopause is definitely within your reach!
Charlotte’s Top Tips
1. Sleep
2. Morning lemon water
3. WATER and more water
Linda’s Top Tips
1. Eat in moderation
2. Regular exercise
3. Drink plenty of water
Karen’s Top Tips
1. Weight loss medication
2. Low fat diet, fibre, protein
3. Manageable walks
How Can Our Six-Month Menopause Programme Help?
To help you regain control of your health during menopause, we’ve developed a comprehensive Six-Month Menopause Weight Loss Plan. This unique plan is backed by the latest research and clinical expertise, tailored specifically for women navigating menopause.
We are so confident in the effectiveness of our programme that we’ve added a weight loss guarantee! If you don’t lose 10% of your starting weight within the first six months, we will treat you for free for an additional three months.
Here’s what the programme includes:
- Daily tablet medication or weekly Wegovy injections to support appetite control and enhance weight loss.
- Follow-up appointments with your doctor to monitor your progress and make necessary adjustments.
- LeanShake meal replacements to help you replace up to seven meals per week with nutritious, balanced options.
- Three dietitian sessions, where you’ll receive expert advice on nutrition and a tailored menopause meal plan.
- Access to our exclusive Membership Portal, packed with resources, tips, and a supportive community.
If you’ve been struggling with losing weight during menopause, you’re not alone.
In celebration of World Menopause Day, there’s no better time to take control of your health. Talk to one of our GMC-registered doctors today and start experiencing the benefits of expert guidance.
Start by booking an online doctor appointment with one of our menopause experts.
