10 tips to beat menopausal weight gain
Many women struggle with weight gain during perimenopause and after the menopause. Emma Scrivener, 64, was one such woman – until she lost five stone on the menopause diet plan created by her Swansea-based company, The DA Group.
The DA Group Menopause Diet is specially designed to address the bodily changes caused by the menopause. It works by cutting out carbs and processed foods, boosting intake of water, vegetables and lean proteins, and recommending lifestyle changes such as increasing exercise and reducing alcohol intake.
Emma said: “I found that my weight increased significantly during and after menopause. Like many women I saw my body shape change. Menopause can change the way fat is distributed in your body and changing hormonal levels can lead to metabolic changes that make it easier to pile on the pounds.
“I wanted to do something about it, while still being able to enjoy my snacks and mealtimes. The result was The DA Menopause Diet Plan, which helped me easily lose 5 stone and has now helped thousands of women achieve similar results.
“Losing weight is different for menopausal women, but it doesn’t have to be harder. Some simple changes, such as cutting your intake of carbs and replacing sugary drinks with water, can have beneficial results. We’ve put together 10 tips to help women lose weight, or maintain a healthy weight, during perimenopause and after menopause.”
Emma shares her favourite 10 tips for menopausal and perimenopausal weight management.
- Enjoy a protein-rich breakfast. This will keep you fuller for longer, optimising your brain’s ability to send messages to the rest of the body and help you feel energised.
- Reduce your intake of carbs. Stick to 2-3 portions of carbohydrates a week. Monitor how these affect you and if you are losing weight very slowly, consider cutting them out completely and replacing them with vegetables.
- Replace simple carbohydrates with unrefined, complex carbs. These won’t raise your blood sugars quickly and then leave you feeling hungry and lethargic afterwards.
- Eat more lean protein. This will help maintain lean muscle mass, which is good because more muscle mass burns more calories.
- Give yourself a daily allowance of healthy, filling snacks. Carry them with you so you’re not tempted to buy something unhealthy, but only eat them when you are hungry.
- Cut down on processed foods. Replacing these with healthy wholefood snacks will help keep you in shape.
- Exercise regularly. Just walking for 30 minutes a day will help lower your glucose levels and will also help your mood.
- Drink more water. This will help your kidneys flush extra sugar out of your blood and can help you feel full.
- Avoid sugary drinks, including alcohol and fruit juice as these will raise your sugar levels.
- Get a good night’s sleep. Lack of sleep results in higher cortisol levels (the stress hormone) and this can lead to weight gain in the abdominal area. Try to stick to a regular schedule and keep your bedroom cool and well ventilated. Often relaxation techniques and meditation can help before you go to sleep.
Emma’s start weight: 17 stone 7lb
Emma’s finish weight: 12 stone 5lb
