Women going through menopause (usually starting between the ages of 45 and 55) often find that they gain weight.
However, while this is a common side effect of menopause, women can avoid this - or at least mitigate it - with some key lifestyle changes. According to a menopause expert, women going through the transition can lose weight by ditching all white, processed carbs.
Menopause coach Eileen Durward offered some "safe and sustainable ways to lose weight when you're going through menopause".
She said: "Nutritional needs can increase quite dramatically at this time, so a varied diet with good quality protein, fresh vegetables and fruit and healthy fats (such as nuts, seeds, avocado, and extra virgin olive oil) is recommended.
Women in their 40s and 50s can shed fat by avoiding white, processed carbs
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"Regular meals can help to keep blood sugar levels stable and reduce the likelihood of craving/bingeing."
According to the expert, women going through menopause should stop consuming one type of carbohydrate.
She said: "Small amounts of carbs such as wholegrains, brown rice and pulses can be helpful too, but all white, processed carbs should be avoided."
Refined carbohydrates are processed grains. Some examples of refined carbs include fizzy drinks and some fruit juices and smoothies, white pasta, white bread, bagels, white rice, waffles, white flour, crackers, chips, cakes, pastries, biscuits and sweets.
While a healthy diet is essential for losing weight during menopause, Durward told women in their 40s and 50s to keep active to slim down.
She said: "Regular, moderate exercise is important for weight control, heart health and maintaining muscle mass, so, keeping active every day (even a brisk 15-minute walk) is better than going flat out once or twice a week."
The menopause expert recommended exercises such as 15-minute HIIT two or three times a week, and yoga, pilates or tai chi for balance, core strength and suppleness.
As for why women gain weight during menopause, Durward explained: "Hormonal changes can affect thyroid function, slowing metabolism and thereby making weight gain easier but weight loss harder.
"Blood sugar control can become erratic, causing sugar and carb cravings, which makes over-eating more likely.
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Cakes, pastries, biscuits and sweets are all examples of processed carbs
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"Stress and anxiety can interfere with carbohydrate metabolism, causing that ‘spare tyre,’ as extra calories are stored in abdominal tissue.
"Fatigue and loss of motivation can also affect the desire to exercise, so fewer calories are used daily."
Losing excess weight during menopause can reap major benefits, according to the expert.
This is because weight gain can cause fatigue and joint pain, digestive issues such as bloating, constipation and IBS (from eating poor food choices), a loss of confidence, and loss of libido due to embarrassment surrounding appearance.
Those concerned about their weight can also slim down by making a daily swap at breakfast time. People who want to lose weight should "avoid" a popular morning staple.
