Managing Your Weight During Menopause

Are you struggling to manage your weight during menopause? If so, you're not alone. Many women find themselves frustrated by bodily changes and possibly some extra pounds during this transition. But fear not, because Sue Page, a certified nutrition and wellness coach specializing in guiding women through menopause, is here to offer some invaluable insights and strategies. In this article, Sue shares her expertise on why traditional weight loss methods might not be working for you anymore and offers practical tips for approaching weight management in a way that's sustainable and effective. So, if you're tired of feeling like you're fighting an uphill battle with your weight, read on to discover Sue's advice for navigating this journey with confidence and success.

“It’s impossible to lose weight, I’ve tried everything, but nothing works anymore”. Sound familiar?

As a nutrition coach for midlife women this is something I hear every week. To lose weight, you need to be in a calorie deficit. If you are not losing weight, you are not in a calorie deficit. This can be difficult to hear, but you cannot argue with the science!
One of the biggest mistakes I see midlife women making is having a false expectation of how quickly they should be losing weight. Add in scale fluctuations, which are normal, and you get frustrated and discouraged and throw the towel in as it just seems too hard. It’s a cycle that so many of us repeat. So, what can you do to break it?
First, throw out the timeline. You don’t need to put that unnecessary pressure on yourself. Then, consider reframing how you think about diet and weight loss; so rather than approaching it with a restrictive diet mentality try switching your mindset to one of abundance and long-term health. It’s not a 90 day “belly busting plan” but a shift change in how you eat and how you will continue to eat.
Remember losing weight and healthy eating should not feel like torture! Sure, you may feel a little hungry when you’re in a calorie deficit, but you shouldn’t feel like a raging bitch that wants to eat her own arm off! To have weight loss that is sustainable and long term you need a plan that fits you and YOUR lifestyle.
Try this free guide to help you work out your calories and protein goals: Second, uncomplicate your diet. Despite what you may see on social media, there is no magical menopause diet! You don’t need to do IF, go Keto or eat low carb. If you like following those kinds of plans, and you feel it works for you, then great! But…consider if it is something that you are going to be able to maintain for the rest of your life! A far better approach is to focus on the quality of your nutrition and think about what you can add in vs. what you would normally remove. You can eat more food and lose weight!
Focus on these 3 things:
  1. Protein at every meal and really try and load this at the beginning of your day. It will keep you fuller for longer and will make it easier for you to hit your daily protein goal.
  2. Fiber! Most of you aren’t eating enough, especially if you are currently low carb or keto. Fiber is so important for your digestive health and will also help keep you feeling full.  Some great fiber options are Chia seeds, wholegrains, raspberries, split peas/lentils, black beans, oats.
  3. Eat your veggies! As many as you possibly can. Vegetables are your secret weapon when it comes to weight loss and weight control. They are low in calories and high in fiber and can help you bulk out any meal, so you feel full and satisfied. Plus, not only are they’re packed with vitamins, minerals, fiber, and other essential nutrients that your body needs to function properly, a veggie rich diet has been linked to a lower risk of chronic diseases, such as heart disease, stroke, cancer, and diabetes. Try to add a wide variety, the larger variety the more nutrients you'll be getting, so go for it and eat the rainbow! 
Lastly, be patient and consistent! This is where most of us fall down. Your body is changing and, yes that can make it harder and slower to lose weight, but the most important thing is to KEEP GOING!
Remember your body weight will fluctuate (it’s supposed to!) but you didn’t gain 5lbs of fat over the weekend, that simply isn’t possible! Try to look at the number on the scale as just a piece of data and track the trend over months not weeks. 0.5-1.0lb per week is steady, sustainable weight loss that you can achieve just by simply reducing calories by around 200 a day. A small enough change to make a difference but not enough to mean that you’re starving hungry and want to fall off the cliff at the weekend!
This article was contributed by Sue Page, a certified nutrition coach specialized in working with women who are navigating the menopause transition. Through her business Forty Fifty Fabulous, she provides tailored nutrition and wellness coaching services specifically designed for women in midlife.
As a certified nutrition coach, Sue specializes in guiding women through the menopause transition. In her 3-month program, she delves deep into participants' relationships with food, untangles the changes happening in their bodies, and assesses how their current lifestyles might be hindering their health objectives. Together, Sue and her clients craft personalized plans, incorporating evidence-based strategies to elevate nutrition and enhance overall well-being. This program presents a chance to break free from fad diets and restrictive eating habits, empowering individuals to reclaim control over their health and well-being during midlife.
Special Offer! Sue is offering Become subscribers 1-month free coaching, (that's 4 months for the price of 3!) Just mention “Become” on your application form. Or schedule a 30 min consultation to learn more here.



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