Take Control of Menopause Weight Gain: 3 Tools to Help

Menopause, Uncategorised

The Ultimate Guide to Thriving in the Menopause

Take Control of Menopause Weight Gain: 3 Tools to Help

If you’re navigating through perimenopause to post-menopause and struggling with weight gain and belly fat, know that you’re not alone. This is a conversation I have every single day in my hormone clinic. Whilst we have to be eating the right foods, doing the right kind of exercise, and managing stress, there are also some tools to help.  In this video (or shortened blog below), I’m going to share 3 tools that can transform your weight loss journey.


Nutrition in Menopause

A quick caveat before diving into these tools, it’s essential to master menopausal nutrition. Focus on a diet rich in proteins, healthy fats, and vegetables while eliminating sugars and refined carbs. This solid foundation is critical for managing menopausal weight.  If you need help, check out this blog here.


Take Control of Menopause Weight Gain: 3 Tools to Help


Menopause Weight Loss Tool 1: Continuous Glucose Monitoring (CGM)

CGM is a way to track how foods affect your glucose response i.e. track your blood sugar balance.  Why you should use it:

  • Track Blood Sugar Responses: Use CGM to monitor how different foods affect your blood sugar levels.
  • Real-Time Adjustments: Quickly identify and eliminate foods that cause unwanted spikes.
  • Customized Range for Menopause: Adjust the glucose control range in your app to fit menopausal needs.

Menopause Weight Loss Tool 2: Heart Rate Variability (HRV)

if you are struggling with weight loss resistance, and particularly if you have that menopausal belly fat, it’s down to excess insulin i.e. blood sugar balance (see above) and excess cortisol i.e. stress.  HRV is a measurement of stress.  Why you should use it:

  • Stress Resilience Indicator: HRV measures the variation between heartbeats, reflecting your stress levels.
  • Weight and Stress Connection: Managing HRV can help address the stubborn belly fat associated with menopausal weight gain.

Menopause Weight Loss Tool 3: Macronutrient Tracking with My Fitness Pal

At this time of life, we need to be eating more protein and my clinical experience tells me most women are not getting their protein requirements.  Why and how to use it:

  • Protein Intake: Aim for 1.2 grams of protein per kilo of body weight to support muscle maintenance and metabolism.
  • Macronutrient Balance: Use the app to ensure a balanced intake of proteins, fats, and carbs tailored to your needs.

Menopause Weight Loss Bonus Tip: Sleep Monitoring

Quality sleep is non-negotiable for weight loss.  When we don’t sleep we become much more sensitive to blood sugar dysregulation and increased stress. Aim for 7-9 hours of sleep, focusing on 2-hours of deep sleep to support overall health and weight management.  And if you need help, check out this blog here.

Final Thoughts on Menopause Weight Loss

Tracking tools are adjuncts to fundamentals of hormonal health: balancing blood sugar levels, managing stress, doing the right kind of exercise and good quality rest.  These tracking tools cannot replace the essentials so make sure you have those right first and foremost.

if you need help with any of that, why not get in touch and see if my Empowered Menopause Programme is right for you?  Book a call today!