Overcoming Weight Gain During Menopause (Part 1)

Weight Gain during Perimenopause & Menopause can be challenging and disheartening. Women end up feeling like there is no control.  The weight magically appears, despite all their efforts to exercise & eat healthy. Our self-image shifts and we begin to despise shopping for new clothes as our size continues to increase. There are, however, some simple steps that can be incorporated as part of our daily success habits. We will be considering a 3-part article that explores the basic successful habits that we can incorporate into our daily lives.

High-Quality Protein: While increasing whole plant foods, be sure to include high quality protein from eggs, fish & meat and include healthy fats. Protein will assist in balancing blood sugar and may lessen the frequency of hot flashes and night sweats. Be sure eat adequate portions, 2- 3 times daily. With animal foods we’re aiming for quality, so your best choice is organic, wild and/or pasture raised. Try to stay away from those meats high in fats such as hotdogs and processed meats, or bacon and sausage.


Drink 2 to 3 litres of water per day for proper hydration. Fill a 2- cup measuring cup in the morning & drink prior to starting your workday or leaving the house.

A litre protein shake is an easy method to increase your water intake for breakfast. If you don’t like the taste, add berries or chopped frozen fruit. If Herbal tea is your preference add sliced lemon or ginger to your favorite caffeine free teabag, this also counts towards hydration.

Alternatively, drink a litre on your way to work while driving. Your body and bladder will adjust. (Bear in mind that with every cup of coffee, our body loses 2 cups of water- so do the math & compensate.) Commit and work towards consistency. Try making up a pitcher of flavoured water and leave it in the fridge so it is always conveniently ready for you.

Try this recipe:

Fill pitcher ¾ full of water.
Add 2 sprigs of fresh mint, a fresh lime cut in slices, and ¼ cup of fresh blueberries.
Cool in fridge for an hour.
Find out what combinations you love!


Lifestyle Modification

Reducing or eliminating alcohol, caffeine and processed foods has a tremendous impact on balancing hormones naturally without the assistance of pharmaceutical medications such as Hormone Replacement, Birth Control and Anti-Depressants for hot flashes. Caffeine has been known to cause dehydration. Large amounts of coffee consumption can affect the Adrenal Glands. This can cause irritability, anxiety, mood swings, trouble sleeping and lack of energy. By reducing or eliminating caffeine consumption, we can go a long way to healing our body and balancing those hormones.

 There are many things we can do toward maintaining our weight during perimenopause and menopause. Eating protein, reducing or eliminating alcohol, coffee and processed food, and drinking plenty of water are just a few. In the next article we will explore even more ideas to keep the weight off during perimenopause and menopause, in Part-2 of Overcoming Weight Gain with Menopause.

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