Navigating Weight Loss During Perimenopause and Menopause: The ThriveHer Way

“ Weight gain during menopause isn’t inevitable; it’s a call to understand your body and embrace new ways to stay vibrant and strong.”

Navigating Weight Loss During Perimenopause and Menopause: The ThriveHer Way

Ah, perimenopause and menopause—those transformative phases where our hormones decide to shake things up, often leaving us with a mix of hot flushes, mood swings, and the challenge of weight gain. But here’s a little-known secret: weight gain during this time isn’t a given. With the right strategies and some savvy choices, you can navigate this journey with confidence, clarity, and maybe even a few laughs.

The Hormonal Rollercoaster: What’s Really Going On?

Perimenopause can start in your late 30s or early 40s, and it often brings a slew of changes driven by fluctuating oestrogen levels. This dip in oestrogen, which progresses into menopause, can impact your metabolism and lead to a more stubborn accumulation of fat, particularly around the abdomen. Add to that a decline in insulin sensitivity, and managing weight can feel like an uphill battle.

But contrary to popular belief, weight gain during perimenopause and menopause isn’t a foregone conclusion. When equipped with a proactive approach and a few smart strategies, you can steer this ship in a positive direction.

Busting Myths About Menopausal Weight Gain

Let’s tackle some common myths that often hold women back during this time:

1. Myth: Weight gain is inevitable during perimenopause.

   • Truth: Hormonal shifts certainly impact weight, but lifestyle choices are powerful. A balanced approach can keep you feeling your best.

2. Myth: You can’t do anything about it.

   • Truth: There’s plenty you can do! From adjusting your diet to focusing on strength training, these small steps can have big effects.

3. Myth: Crash diets are the answer.

   • Truth: Crash diets might yield quick results, but they disrupt your metabolism. Sustainable habits are key to lasting change.

4. Myth: Exercise won’t make a difference.

   • Truth: Strength training and consistent movement are essential. They help maintain muscle mass and keep your metabolism working effectively.

5. Myth: All weight gain is fat.

   • Truth: Weight gain can also include muscle mass and changes in water retention. Focusing on building lean muscle supports a healthy metabolism.

ThriveHer’s Guide to Menopausal Weight Management

It’s time to take control. Here are some ThriveHer-approved strategies to help you manage your weight during perimenopause and menopause:

1. Nutrient Timing:

   • Spread your meals evenly throughout the day to maintain steady blood sugar levels. Include a balance of protein, healthy fats, and complex carbs at every meal.

2. Strength Training:

   • Prioritise resistance training to counter muscle loss. This keeps your metabolism active and helps with overall strength.

3. Intermittent Fasting:

   • The 16/8 method (fast for 16 hours, eat within an 8-hour window) can improve insulin sensitivity. See if this aligns with your lifestyle—it’s all about what works for you.

4. Mindful Eating:

   • Tune into your hunger signals and eat mindfully. Taking your time can help you enjoy your food and avoid overeating.

5. Adaptogenic Herbs:

   • Consider adaptogens like ashwagandha or rhodiola, which may help manage stress. Always consult a healthcare professional before adding new supplements.

6. Prioritise Quality Sleep:

   • Aim for 7-9 hours of sleep. Good rest is essential for managing hunger hormones and boosting mood.

7. Stay Hydrated:

   • Herbal teas like green tea or peppermint offer hydration and can even support metabolism. Sip throughout the day to stay well-hydrated.

8. Mind-Body Practices:

   • Yoga, meditation, and breathing exercises are great for managing stress and maintaining hormonal balance.

9. Limit Caffeine:

   • Swap out a coffee for green tea, or stick to just 1-2 cups of coffee a day. Excess caffeine can interfere with hormonal balance.

10. Test, Don’t Guess:

    • Use tests like Omega 6:3 and HbA1c to get a clear picture of your health. Knowing your numbers can help you make informed decisions.

11. Track and Adjust:

    • Keep a food diary or use an app to track your progress. This can help you identify patterns and make adjustments as needed.

Embrace the Journey to Thrive

Perimenopause and menopause aren’t the end—they’re just the beginning of a powerful new chapter. So, don’t fall for the myths. Instead, take control with knowledge and actionable steps that fit into your lifestyle. Ready to dive deeper and connect with a community of like-minded women? Join the ThriveHer Tribe for more insights, tailored strategies, and support to help you navigate this transformative journey with confidence. Let’s embark on this together—because thriving through perimenopause and menopause is so much better with a supportive sisterhood by your side!