I’m a weight loss expert – shedding the pounds can help women manage the menopause’

It can often feel like an uphill battle trying to lose weight during the menopause, yet there are ways to stay fit and healthy during this often turbulent time.

Here the experts from Slimming World, the UK and Ireland’s leading weight loss organisation, explain why losing weight can be more challenging during the menopause and how you can stay in control – and manage your symptoms along the way.

The perimenopause and menopause are linked to a drop in reproductive hormones as women get older, and that can influence where we store body fat.

Slimming World dietitian Jennifer Kent explains: “Before the menopause, women generally store fat around their hips, legs and bottom, whereas afterwards, they may carry more weight around their waist due to changing hormones. This shift can influence a woman’s perception of her weight, even if the scales remain the same. Although weight tends to increase in both women (and men) with age, the good news is evidence suggests that weight gain is unlikely to occur as a direct result of the menopause.”

So why do so many women find they have a menopause weight gain?

Research suggests that our muscle mass reduces during the menopause (most likely due to those hormonal changes) and as we age, we tend to be less active. Jennifer says: “This means our metabolism can slow and we burn fewer calories. And that’s before we get on to the impact the symptoms can have!”

Although everyone’s symptoms are different, many can have an impact on weight.

These include:

Lack of (or poor quality) sleep can affect the hormones that regulate our appetite.

This can lead us to choose less healthy foods and ditch our exercise plans, both of which have a knock-on effect on our weight… which can then affect our sleep.

Some women experience emotional changes, linked to fluctuating hormone levels.

Jennifer says: “How we feel can have a big influence on our appetite and our food and drink choices. So if you’re trying to eat healthily, it’s important to choose a plan, like Slimming World’s Food Optimising plan, that means you can still tuck into your favourite comfort foods like mac ’n’ cheese, sausage and mash, and steak and chips and still enjoy a sweet treat too, if you fancy.”

Even though it seems counter-intuitive when we’re feeling achy, moving more helps to keep our joints lubricated and healthy, which in turn can reduce pain and stiffness.

Any movement is beneficial, no matter how small – and Slimming World’s unique Body Magic physical activity support programme will help you to get fitter at a pace that suits you.

Lower-impact activities like yoga, walking, swimming and cycling, which are gentler on your joints, can be great options.

The science shows that being physically active can help reduce the severity of other menopause symptoms, too. Maintaining an active lifestyle – or becoming more active – during the menopause also:

• Preserves muscle mass (which can help to maintain metabolic rate)
• Supports bone health
• Reduces the risk of high blood pressure, high cholesterol and heart disease
• Improves sleep
• Eases stress
• Improves mental wellbeing

Anything that gets you moving more, more often is a positive step – and we’ll support you all the way to a fitter, healthier lifestyle and all the brilliant benefits that will bring.

Evidence shows that eating healthily and exercising regularly can help to manage menopause symptoms, sustain lean muscle, maintain metabolisms, prevent menopause weight gain and support weight loss at this time in life.

If you’re worried about menopause weight loss being more difficult, the Slimming World plan is an effective, simple-to-follow way to lose weight – and it works for everyone. In our recent survey, 79 per cent said that they’d successfully lost weight by following our plan.

A healthy, balanced diet is important at every stage of life. It’s so important to get the nutrients you need while still enjoying the foods that you love.

There are some foods that can be especially helpful in supporting your health and managing your symptoms during menopause. They include:

Calcium-rich foods, such as milk and yoghurt, to future-proof bones.

Oily fish and small amounts of other foods containing healthy fats (such as nuts, seeds and olive oil) to support your heart health.

Foods rich in phytoestrogens, such as tofu and soya, can help to alleviate certain symptoms if eaten regularly and in sufficient quantities.

Jennifer Kent says: “Every woman’s experience of the menopause is unique. Some women might face new challenges, which can make the idea of losing weight seem impossible.

“Reassuringly, evidence shows that eating a healthy, balanced diet and maintaining an active lifestyle can help women to manage symptoms and lose weight at this time in their lives. For Slimming World members who are going through the menopause, support and advice are available to help them stay on track with their weight loss while managing their symptoms.”

If your symptoms are affecting your day-to-day life, talk to your doctor about the support and treatments available. Talking things through with your GP will help find the right approach for you