Ugggggg…..menopause! The much dreaded “M” word:
Whether you’ve been there or not, menopause marks significant transitions in your life and can be particularly challenging due to all of the physical, emotional and social changes simultaneously happening at once:
- During perimenopause, fluctuating hormone levels lead to unpredictable symptoms such as hot flashes, mood swings and sleep disturbances.
- Hormonal shifts can also affect your metabolism, muscle mass and fat distribution.
- Decrease in estrogen levels is often associated with an increase in abdominal fat and a slight slowing of metabolism.
- Lack of clear communication and support about these changes make you feel isolated and misunderstood.
All of these changes coupled with current responsibilites – family, kids, caring for aging parents and work – makes daily life increasingly more stressful, not to mention affects your motivation to exercise and eat healthy.
You don’t have time or energy to focus on your own needs during a major life change; which intensifies symptons and unwelcomed changes physically and emotionally.
As a certified women’s specialist and nutrition coach, the most commonly shared challenge among women going through menopause is managing weight gain.
Menopause can make you feel like despite your best efforts, nothing you do slows down or stops the weight gain train.
It’s like you wake up and suddenly you’ve gained 20+ lbs !
Understandably, this can make you feel hopeless, uncomfortable in your own skin and not yourself.
Now, as a woman, I can 100% relate and understand your frustration. As a coach, I have good news!
While menopause-based changes can certainly bring challenges, this period can also prove to be an important opportunity to embrace new habits that support your health and well-being so that you can effectively manage your weight and feel your best!
With just a few adjustments to your diet and exercise routines, you can navigate these changes smoothly and continue to feel healthy, happy, strong, and energized!
Today’s blog is teaching you how to navigate and manage menopausal weight gain through diet and exercise!
These are my recommended tips and best practices that I promise will help you feel and look your best without dieting or insanely intense exercise programs you can’t do.
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DIET: 7 TIPS TO MANAGE WEIGHT:
Diet is one of the most effective tools for managing weight before, during and after menopause. It is not necassarily menopause alone that causes weight gain but more so the symptoms and how these symptons impact your daily habits, mindset and choices.
For example, when you’re up all night with hot flashes, your sleep is disrupted. Come morning, you are tired, irritable and running on “E”; which impacts your choices and behaviors throughout the rest of that day:
Food cravings! Sleep can increase your cravings for highly processed snacks and food, which are higher in calories, don’t keep you full and thus easier to over eat.
Motivation! After consecutive nights of disrupted sleep, you’re less motivated to cook and more likely to reach for convenience foods: ordering in/eating out, hitting the drive-through, grabbing pre-paackaged foods.
Although convenient and tastey, these foods are high in calories, saturated fats and don’t deliver the nutrients your body needs to properly function and stay fueled.
Over time, decreases in motivation paired with increases in processed foods / excess calories leads to weight gain.
Have no fear! Here are my 7 tips for improving your diet so you understand what and how much to be eating to look and feel your best, even during a challenging, uncomfottable and uncertain phase in your life:
#1. Prioritize Protein Intake: As muscle mass tends to decline with age, maintaining or even increasing your protein intake is essential.
- Protein helps preserve lean muscle, supports metabolism and keeps you feeling full.
- Aim to include a palm-sized (~4 ounces) serving at each meal and snack
- Eat a variety of sources: lean meats, fish, eggs, dairy, legumes, and plant-based options like tofu and quinoa.
#2. Incorporate Healthy Fats: Not all fats are created equal:
- Omega-3 fatty acids, found in fish, flaxseeds and walnuts, reduce inflammation and support heart health.
- Avocados, nuts, seeds, and olive oil are great sources of healthy fats that keep you satisified.
- Aim to eat a thumb size portion (~1 tablespoon) of heart health fats at every meal.
#3. Focus on Fiber-Rich Foods: Fiber not only aids in digestion but also regulates blood sugar levels and keeps you full.
- Whole grains, fruits, vegetables, legumes, and seeds are excellent sources!
- Aim to fill half your plate with vegetables (~1-2 cups) at each meal, and choose whole grains over refined ones.
#4. Watch Portion Sizes: Even when being mindful of dietary choices, it’s easy to overeat even healthy foods.
- Be mindful of portion sizes and listen to your body’s hunger and fullness cues.
- Consider using smaller plates and bowls to control portions.
- Eat well-balanced meals 3x/day: a palm-sized serving of protein, a cupped handful-sized serving of complex carbohydrates, a thumb-sized serving of heart-healthy fats, and 1-2 fist-sized servings of vegetables.
#5. Limit Sugar + Refined Carbs: Processed foods high in sugar and refined carbohydrates lead to spikes in blood sugar, followed by crashes that leave you feeling tired and hungry.
- Common culprits of refined carbs include snack foods, sugary coffee drinks, soda, and desserts.
- Opt for whole, unprocessed foods as much as possible, and try to minimize added sugars.
#6. Stay Hydrated: Hormonal changes can affect hydration levels so it’s crucial to drink water throughout the day.
- Thirst can be mistaken for hunger, so drinking water before snacking keeps you on track.
- Aim to drink a minimum of 64 ounces of water each day and more if active or, spend time in warmer environments.
#7. Reduce or Eliminate Alcohol: As you age, your body becomes less efficient at processing alcohol. You may find hot flashes start or intensify when drinking or that you can no longer tolerate alcohol like once before.
- Alcohol disrupts your sleep cycle (something that’s already being disrupted with menopause).
- Eliminate or reduce consumption to feel your best and reduce triggers that amplify menopause symptons
- A “moderate” amount of drinking is considered to be one drink per day for women.
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EXERCISE: 5 TIPS TO MANAGE WEIGHT GAIN:
Unfortautnely for women, muscle mass starts decreasing at the early age of 30! Preserving and building muscle is crucial for your quality life and longevity, especially as you age.
Having muscle makes you strong and being strong has greater implications beyond much weight you lift at the gym.
Being strong allows you to perform daily tasks independently and with ease:
Get out of bed, sit down on the toilet and stand up, walk up the stairs, pick up the heavy laundry basket, push your grandkids in the stroller or carry their car seats, carry bags of groceries, push your suitcase through the airport and store your carry on bag in the overhead compartment.
But, if you don’t actively train and use your msucles, you lose ’em, and at a much faster pace!
As you get older, activity levels (typically) decrease and another reason why maintaing weight becomes harder. Plus, if you notice you aren’t as strong / things feel harder / you feel weaker, you may be less inclined to stay active.
Like the whole eating / diet bit above, it is not menopause alone that causes weight gain but more so the symptoms and how these symptons impact your daily habits, mindset and choices.
For example, when you’re up all night with hot flashes, your sleep is disrupted. Come morning, you are tired, irritable and running on “E”; which impacts your choices and behaviors throughout the rest of that day:
Low energy! You won’t feel like doing much, especially when it comes to exericse.
Weak: Exercising on little to no sleep impacts your overall strength, stamina, output and performance when exercising.
Motivation! The only thing you will think about/ want to do is napping.
Have no fear! Here are my 5 tips for staying strong and active leading up to, during and post menopause:
#1. Strength Training is Key: Resistance training is one of the most effective ways to combat muscle loss and keep your metabolism firing!
- Aim to strength training at least 3-4 times a week
- Work with a coach who understands your needs and can provide modifications as needed!
- Focus on all major muscle groups to build muscle, boost metabolism and improve bone density.
#2. Mix in Cardio Workouts: Cardiovascular exercise is essential for heart health and calorie burning.
- Incorporate a mix of moderate-intensity exercises like brisk walking, cycling, or swimming, and high-intensity interval training (HIIT) for a well-rounded routine.
- Aim for at least 150 minutes of moderate cardio or 75 minutes of vigorous cardio each week.
#3. Incorporate Flexibility + Balance Work: Yoga, Pilates, and stretching exercises improve flexibility, reduce stress and enhance your overall sense of well-being. Balance exercises are also important for preventing falls and improving stability; both of which are increasingly important as you age!
#4. Listen to Your Body: Your body might need more recovery time during menopause, so to listen to how you feel. Rest days are just as crucial as workout days. If feeling overly fatigued, consider lighter activities like walking, gentle yoga, or simply taking a day off.
#5. Prioritize Sleep: Sleep disturbances are common during perimenopause and menopause, but getting enough rest is crucial for weight management and overall health. Here’s how to build habits for better sleep:
- Set a desingated bedtime and follow sonsistently Monday – Sunday
- Create a calming bedtime routine + follow consistently Monday – Sunday
- Limit caffeine 8 hours before bed
- Avoid screen time before bed
- Make your sleep environment as dark and as cool as possible – recommended temperature for quality sleep = 65*
Managing weight during perimenopause and menopause can be challenging, but by incorporating these tips into your daily lives, you can successfully manage your weight and feel your best!
By focusing on a balanced diet rich in nutrients and staying active with a varied exercise routine, you can navigate this life stage with strength and confidence.
Remember, every woman’s journey is unique, so it’s important to find what works best for you and to be patient with yourself as you adapt to these changes. Keep moving, stay nourished, and embrace this new chapter of life with a positive mindset.
