During menopause, it’s possible to lose weight through a number of lifestyle changes by combining a specifically tailored diet with consistent exercise.
However, it seems to be much more challenging to achieve weight loss goals during this period of life - and still be able to enjoy tasty snacks when the need arises.
Thankfully menopause and weight loss coach Stephanie Crassweller named her five "favourite" bedtime snacks that would help shed a few extra pounds, adding that a late night indulgence would prove "beneficial" for weight loss.
She said: "So sleep matters way more than you realise - a common issue we see in women over 40 is terrible sleep.
"This is typically because their blood sugar tanks and cortisol spikes wake them up and it’s much easier for this to happen when oestrogen declines."
A late night indulgence would prove 'beneficial' for weight loss, Stephanie said
GETTY
Instead of reaching for a bar of chocolate or sugar snack, Stephanie recommended a few late night bites for those wanting to stay committed to their weight loss journey.
Stephanie’s top bedtime snacks
- Whole grain toast with peanut butter
- Protein bites/balls
- Popcorn + a turkey pepperoni stick
- Yoghurt + granola (no fruit as that will spike sugars too much)
- Oatmeal + milk mixed in
- Cheese + meat + crackers
LATEST DEVELOPMENTS
She explained that a bedtime snack with a slow-digesting carb partnered with protein/fat will:
- Naturally lower cortisol levels;
- Stabilise blood sugars at night;
- And increase natural melatonin production.
Equally, she urged her followers online to reflect on whether they're consuming highly-processed foods or drinks before bed.
Beverages like alcohol will cause sugar levels to spike and then drop later in the early hours of the morning.
As a result, those same individuals will suffer a night tossing and turning as they generally end up increasing their chances of waking up between 1am and 4am - as well as enduring more hot flashes.
Stephanie added: "Having a bedtime snack is so so, so beneficial. The reason that we advocate for this is because, during perimenopause and menopause, we struggle to fall asleep and stay asleep.
A good night's sleep because is 'key' for fat loss, the coach declared
GETTY
"And, unfortunately, there's a study that came out that compared two groups of people. They were both in a calorie deficit. The only difference is that one group got 5.5 hours of sleep and one group got eight hours of sleep.
The first group was found to have lost less fat, more muscle, and they saw increases in their hunger hormones. "So that is a recipe to sabotage your fat loss efforts," Stephanie concluded.
This adds further complications when cortisol (stress) levels are factored in, which can also prove detrimental to a good night's sleep and, in turn, weight loss.
"We need to make sure you're getting a good night's sleep because it is key for fat loss," the coach declared.
Most Read
