First things first—menopause is not just a “phase”; it’s the point after 12 months without a period. The years leading up to it, called perimenopause, often bring changes that can contribute to weight gain. And it’s not just menopause—aging is a player too! On average, women gain around 4-6 pounds during perimenopause, though this varies widely.
Why Weight Increases:
- Sleep Issues 🛌: Night sweats, anxiety, joint pain, and general discomfort can seriously mess with sleep, leading to fatigue-driven cravings and emotional eating. Poor sleep often equals a stronger appetite!
- Increased Hunger 🍫: Lack of sleep ramps up hunger hormones, making it harder to resist calorie-dense foods (yes, that chocolate bar is suddenly irresistible).
- Movement Declines 🚶♀️: Life demands and aches and pains often lead to less activity. Plus, intense exercise might not be as effective or feel as good as it once did, making it tougher to burn those extra calories.
Smart Strategies for Managing Menopause Weight Gain:
It turns out, the usual “eat less, exercise more” approach doesn’t quite work the same way after menopause. Here’s what has helped me:
- Sleep 🌙: Prioritizing sleep has been a game-changer. I follow a consistent bedtime routine, get morning sunlight, and cut back on caffeine, which has made a noticeable difference in my cravings and energy.
- Diet 🥗: I shifted my focus to protein and fiber-rich foods to help manage hunger and keep cravings in check. It’s amazing how a balanced plate can make you feel fuller for longer.
- Exercise 💪: Strength training and moderate cardio are my new best friends. They support muscle and bone health without overtaxing my body, and I’ve found they’re much more sustainable than trying to push myself through intense workouts.
The bottom line? Weight gain during menopause isn’t a given, but it does require some adjustments. It’s all about tuning in to what your body needs now—experimenting with sleep habits, rethinking your diet, and finding a movement routine that feels right. The goal is to work with your body, not against it!
💙 Robyn
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