One of the most common complaints I hear from my clients is: “Why am I putting on weight around my stomach when I haven’t changed anything?”
If this sounds like you, don’t worry, you’re not alone!
What’s Really Going On?
You may not have changed your diet or exercise routine, but your body certainly has—especially during the menopause transition. For many women, this time is marked by high stress, time poverty, and hormonal shifts, which can all contribute to midlife weight gain, particularly around the belly.
Here’s why:
- Stress: High stress levels can lead to disrupted eating patterns, cravings for comfort food, and mindless calorie consumption. Plus, stress hormones like cortisol can directly affect where your body stores fat, often favouring the abdominal area.
- Hormonal Shifts: Menopause causes significant changes in how your body handles carbohydrates and insulin. As insulin levels increase, so does the tendency for fat to be stored—most notably around your middle. Falling oestrogen levels redistribute fat from your hips/arms to be stored around your middle so although your weight may not change that much, your shape is likely to.
It’s certainly a challenge to manage weight during this period, but here are some tried-and-tested tips to keep your body balanced and healthy.
Tip #1: Change Your Goal
Most women have an ‘ideal’ weight or a number they aim for on the bathroom scales. But should your happiness be defined by a number? Instead, focus on the journey of nourishing your body with real, nutritious food and exercising for health and energy, not just weight loss.
You’ll be amazed at how liberating it is when you stop fixating on the scales!
Tip #2: Start Making Changes Now
Waiting for the ‘perfect time’ to start a healthy lifestyle is a trap. Whether it’s a busy schedule or a life event, there’s always an excuse. The best time to start is now. Make small, achievable changes to your daily habits, and in no time, you’ll be on a lifestyle programme you can actually stick to for life.
Tip #3: Build Sustainable Habits
Creating sustainable habits is key to long-term success. These don’t have to be dramatic changes—just smart tweaks to your routine. Whether it’s regular walks or mindful eating, these habits will serve you well throughout life, even into older age. Remember, consistency trumps intensity!
Tip #4: Don’t Let Perfect Be the Enemy of Good Enough
You don’t need to be perfect to make progress. Life is unpredictable, and slip-ups happen. Don’t let a ‘bad day’ derail your progress. Moderation is key, and small, steady gains will lead to lasting results. So if you indulge in a treat or miss a workout, just make sure your next choice is one you’re happy with and feel in control of—no guilt required. Building habits you want will mean making mistakes in the process. These are things to move on from, not dwell on.
Tip #5: Exercise Is Essential (But Not Just for Weight Loss)
Many women view exercise as a chore, necessary only for burning calories. In reality, the health benefits of regular exercise are invaluable. Exercise helps reduce the risk of heart disease, stroke, cancer, and other conditions common in midlife, like arthritis and diabetes. Plus, it boosts energy, relieves stress, and promotes a feeling of wellbeing. You do NOT need to pack a ‘workout’ in every day to stay healthy, instead try taking an opportunistic ‘exercise snack’ several times throughout the day. Take a look at my blog on Exercise snacking to get started with this. You’ll ace it!
Try focussing on resistance or weight training promoting a strong core to hold your belly in and building/maintaining muscle to keep you fit and healthy for your grandkids and preventing falls.
As a wise old cardiology lecturer once told me, “If I could prescribe only one medicine for life, it would be exercise.” Make sure some form of regular physical activity is part of your weekly routine.
Tip #6: Get on Your Feet More
Modern life involves a lot of sitting, which isn’t great for our health. If a standing desk isn’t an option, try to move more throughout the day. Even a 20-minute walk on your lunch break or getting in 10,000 steps can make a huge difference. Moving more can increase your energy expenditure by up to 400 calories a day—that adds up over time!
Tip #7: Prioritise Real Food
If it didn’t exist 100 years ago, it’s probably not ‘real’ food. Focus on eating whole foods like fresh fruit, vegetables, grains, lean meats, fish, and dairy. These nutrient-dense options help curb cravings and keep you feeling satisfied, making it easier to avoid processed junk.
Tip #8: Time Your Carbs and Boost Your Protein
Your body handles carbohydrates better earlier in the day, so try to consume your carb-rich meals at breakfast or lunch. Eating them later can lead to more fat storage. On the other hand, protein is your best friend—it helps keep you full and supports muscle health. Make sure you’re getting enough protein with each meal to maintain lean muscle and keep hunger at bay.
Embrace a Healthier Midlife
There’s no one-size-fits-all solution for managing weight in midlife, and there’s certainly no quick fix. However, by focusing on sustainable habits that suit your lifestyle and adapting them as life changes, you’ll set yourself up for a healthier, happier future. The menopause transition needn’t be a time top feel defeated or the next phase of ageing- embrace it and see it as an opportunity to invest in yourself and look after YOU.
Take control of your midlife journey and start living your best life today!
