My ever-expanding waistline

You are literally doing EVERYTHING right. You're not eating more than usual. You're still exercising. But you can't close the button on your jeans...

Okay, you got this. Cut out on the bread and wine, and do more cardio. This usually works. But now the pants don't fit! What is going on here?

If you're on a similar journey, know that you're not alone.

Blame it on the hormones

The fact is that the changing hormones we experience during menopause cause a series of changes within the body. Even if you don't gain weight, your body composition changes. This means that we lose muscle and put on fat. This, combined with other stress hormones, sends fat to places it has unlikely been before - hello belly fat!

Several other factors also influence weight gain during this time:

• Slower Metabolism: We lose muscle mass. Less muscle means a slower metabolic rate. A slower metabolic rate means that if we continue to eat the same amount of calories as before, we are more more likely to gain weight and, more significantly, gain more fat. This is one of the reasons there is so much emphasis on eating more protein during menopause (you will be reading a lot more about this).

  
  

• Changes in Appetite: Lower estrogen levels can affect hormones that control hunger and satiety, such as leptin and ghrelin. This can lead to increased appetite and a greater tendency to overeat.

  
  

• Lifestyle Factors: Sleep disturbances, mood changes, and increased stress—all common during menopause—can also contribute to weight gain by affecting eating habits and physical activity levels.

  
  

• Emotional changes: This should not be underestimated. Menopause brings about significant mood swings and anxiety which in turn can lead to changes in regular activities and can find us reaching for more comfort foods.

  
  

• Stress: Menopause hits at a time where stress levels can be extremely high. From teens at home, exams, high pressured jobs, aging parents and juggling finances. This can all play into reasons for emotional eating and being less active than we are accustomed to.

So many times I have spoken to women who feel that they can hardly recognise themselves. They have this feeling of loss regarding their bodies during menopause, and a sense of disconnect from their previous selves. I've been there too, and I know how challenging it can be.

Take back control

It is 100% in your power to take back control of your weight and your body. Your needs are simply different at this stage of life and you need to adapt to these changes.

• Be kind to yourself: I hope that by now your realise that the changes that are happening to your body are physiological. You have done nothing "wrong" and you have not failed. Understanding and accepting this is a great place to start.

• Change your focus: I started looking beyond the scale. This is the single most liberating step that I have taken. I have changed my goals. From being "skinny" to being strong. From "losing weight" to gaining muscle mass. By changing this internal dialogue I have managed to dial my nutrition in and see results.

  Find your reason for getting into the best shape of your life. I would encourage you to dig deep on this one. Fitting into a dress for a wedding is seldom enough to stay motivated in the long term.

• Make protein the star of every meal: Build your meals around protein. Eating sufficient protein is critical to maintaining muscle mass which we lose during menopause. Protein also helps with satiety.

  Try to aim for 30g of protein at each meal. Good examples of protein sources are lean meats, Greek yoghurt, eggs, and cottage cheese. If you are vegetarian, nut butters, edamame and tofu can count towards meeting your protein goals.

  
  

• Start strength training: Strength training is so important during the menopause transition. It will help you fight against losing muscle mass and the consequences of having less muscle. Aim for strength training at least 2-3 times per week.

  
  

• Take more steps every day: I don't know who came up with 10,000 steps a day, but I think it's genius. It ensures that individuals engage in regular physical activity. Walking 10,000 steps can help create a calorie deficit leading to gradual weight loss when combined with a balanced diet. Moreover, this daily goal encourages a more active lifestyle, improves cardiovascular health, and boosts overall mood, making it a simple yet effective strategy for achieving and maintaining a healthy weight.

• Manage your menopause symptoms: Get support if your menopause symptoms are impacting your quality of life. Speak to your doctor about the numerous options that are available to help you.

  
  

Take control of weight gain in menopause

Redefining your relationship with your body and taking back control is all within your power. Find your reason why and stick to the plan. You can get into the best shape of your life. You've got this!