Weight gain during perimenopause and menopause is a common concern for many women.
As hormonal changes occur, body composition can shift, often leading to increased fat storage around the midsection. An expert shared there are many ways to combat this and sleep could be the biggest “key” to success.
Dr Ghazala Aziz-Scott from The Marion Gluck Clinic told GB News: “During perimenopause, the first hormone that decreases is usually progesterone. This can lead to estrogen dominance, a common symptom of which is weight gain, causing you to store more fat around your stomach area.”
Understanding these hormonal shifts is crucial for managing weight effectively during this transitional period.
Women should follow a balanced diet plan
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Fortunately, there are strategies to help women navigate these changes and maintain a healthy weight.
Dr Aziz-Scott emphasised the importance of a balanced diet for managing weight during menopause. She advised: “A balanced, healthy diet is best to achieve your goals.
“As we mature, we don’t need as many calories. However, this should not mean cutting out all food groups, just limiting processed foods and carbs and incorporating more greens and fruit.”
The expert recommended against drastic dietary restrictions as doing this does not guarantee results.
She said: “Your body needs to feel full and satisfied so the occasional treat and bigger meal are not going to set you back. Particularly during menopause, you need plenty of energy.”
This approach ensures women maintain adequate nutrition while supporting weight management goals.
Another way women can ensure they have plenty of energy and are on course for good weight loss is to get plenty of rest. Sleep plays a crucial role in weight management at any stage of life, according to Dr Aziz-Scott.
She said: “Getting plenty of sleep is also key to weight loss. Menopause can cause fatigue and make daily life difficult. Getting an extra hour or two can help moderate your appetite, [help you] make better food choices and enhance your physical activity.”
Adequate sleep not only aids in weight control but also alleviates other menopausal symptoms. Dr Aziz-Scott noted: “Increased sleep can also ease symptoms of hot flashes, a common side-effect of the menopause.”
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Ensure you get enough sleep to reduce the risk of unhealthy snacking
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These insights highlight the importance of prioritising sleep as part of a comprehensive approach to managing menopausal weight gain and overall well-being.
Research supports Dr Aziz-Scott’s advice on the importance of sleep for weight management. A study published in the journal Sleep found that individuals who slept for longer periods were more likely to lose weight than those who slept less.
Additionally, the National Sleep Foundation reports that lack of sleep can disrupt hormones that regulate hunger and fullness, potentially leading to overeating.
For menopausal women, prioritising sleep can have multiple benefits. It may help regulate appetite, improve energy levels for physical activity, and alleviate other menopausal symptoms such as hot flashes.
Experts recommend aiming for seven to nine hours of quality sleep per night to support overall health and weight management during this transitional period.
