Written by Nicki Jennison, Health Coach
Fitness expert Nicki Jennison, founder of Fitness Faster Online Global Training, specialises in guiding women through menopause and training men through mid/late life challenges.
There are a myriad of symptoms and challenges women may face through perimenopause, one of which is abdominal weight gain. I’ll guide you through a menopause diet and a 5-day plan to lose weight.
Understanding why we gain weight during menopause
It’s important to understand the hormonal changes that happen during perimenopause and the impact that this has on metabolism and menopause weight gain.
The role of insulin resistance in abdominal weight gain
One of the main culprits of menopause abdominal weight gain is insulin resistance. Insulin resistance can occur from a decrease in estrogen and progesterone levels, which aid in maintaining insulin sensitivity. Concurrently, testosterone levels often remain relatively stable, resulting in an imbalance that predisposes individuals to insulin resistance.
Unfortunately, this imbalance can perpetuate a vicious cycle as heightened testosterone levels further exacerbate insulin resistance and insulin resistance increases testosterone production.
Fortunately, Insulin resistance can be reversed with some of the suggestions in my 5-day menopause weight loss plan.
Day 1: Increase your protein intake
It becomes even more important to eat an adequate amount of protein as we go through perimenopause as declining estradiol levels impede our ability to build muscle, subsequently affecting our metabolism - the body’s ability to burn calories. Maintaining or increasing muscle mass is pivotal for enhancing metabolism, even burning more calories whilst we rest.
Protein is the building block necessary for preserving and building muscle mass. It provides essential amino acids vital for brain, gut, and immune health. Furthermore, protein helps us to feel satiated, stabilises blood sugar levels and therefore reduces your cravings for sugary, less nutritious foods.
To optimise protein intake, aim for around 1.2 grams of protein per 1 kilogram of body weight. A person weighing 70 kilograms (70 x 1.2g) would require around 84g of protein daily.
What 84g of protein roughly looks like?
300g Cooked Chicken Breast (no skin)
14 Boiled eggs
450g Raw mixed Nuts
1kg Firm Tofu
Incorporating protein-rich foods into your breakfast can help to kickstart your metabolism. Here’s a sample meal plan – quantities will vary depending on your current weight:
Breakfast: Tomato and Basil Omelette
Lunch: Chicken & Avocado Salad
Snack: Handful of raw nuts
Dinner: Cajun Salmon with nectarine, almond & rocket salad
Snack: Square of Dark Chocolate (70%+ Cocoa)
Exercise: For those exercising you can supplement with a protein shake for further muscle repair and recovery support. Avoid high fructose options.
Day 2: Decrease your sugar intake
Reduce your sugar intake from processed and high fructose foods as these can wreak havoc on your health and hormones.
While glucose undergoes metabolism in all cells throughout the body, fructose is predominantly metabolized within the liver. Excessive fructose intake overwhelms the liver's processing capacity, leading to the production of fats and the release of harmful substances such as free radicals and inflammatory cytokines. These metabolic disturbances contribute to insulin resistance by impairing insulin signalling pathways and promoting inflammation.
Foods/Sugars to avoid:
Soft drinks,
Dried fruits
Sweets,
White or milk chocolate,
Desserts,
Baked goods
Sugary breakfast cereals (including seemingly healthy muesli containing dried fruit, honey, or sugar)
Honey
Agave syrup
High Fructose corn syrup
White/Raw sugar
Low-dose fructose from fruit can be beneficial in small/moderate amounts. The sugar found in fruit is mostly converted to glucose before reaching the liver. Therefore, if you are active and utilising this glucose for energy rather than storage, the polyphenols and nutrients present in fruit can provide valuable benefits to your overall health.
Day 3: Get moving
The decline of estrogen levels during perimenopause contributes to a loss in muscle mass. Strength training is a vital element to add to your routine to help improve insulin sensitivity and maintain and build muscle mass.
The greater our muscle mass, the more efficiently our bodies absorb glucose. Excess glucose in our bloodstream, that we don’t need immediately, can be stored in the muscles as glycogen for future energy demands. Engaging in regular exercise enhances our ability to utilize excess glucose, preventing it from burdening the liver and potentially leading to insulin resistance.
Additionally, strength training causes microtears in muscle fibres, prompting the body to go into repair mode for up to 48 hours post-workout - a process known as muscle protein synthesis. This process requires energy, resulting in elevated calorie expenditure, even whilst resting.
To get motivated to exercise read my article “How to Motivate Yourself to Workout”. Or have a look at my strength training programs specifically designed for peri/post menopause individuals, designed to empower you on your fitness journey.
Day 4: Mindful eating and the impact of stress on menopausal weight gain
Chronic stress can significantly disrupt your hormonal balance during menopause by impacting the function of the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the release of stress hormones and sex hormones. Stress-induced cortisol release can contribute to weight gain, particularly around the abdomen. Excess abdominal fat is associated with insulin resistance and inflammation, which can further disrupt your hormone balance and exacerbate menopausal symptoms like hot flushes and mood swings.
Chew more
Stress can disrupt the balance of gut microbiota, resulting in bloating, gas, and irregular bowel movements. However, by practicing mindful eating you can promote better digestion and manage stress levels. Chewing your food at least 20 times per bite enhances digestion and nutrient absorption whilst also making you more aware of when you are satiated. The smaller you chew your food the more surface area you have for digestive enzymes to break down the food. Also, the act of chewing produces more saliva, which contains enzymes that kickstart the digestive process even before food reaches the stomach.
Sit down to eat
Being fully present during meals allows for a more mindful experience, helping you recognise when you’re satiated and preventing overeating. Sitting down also gives you a chance to relax, slow down and de-stress.
By Incorporating these mindful practices into your routine, you can support digestion, manage stress and promote better wellbeing during the menopausal transition.
Day 5: Meal prep and planning
Sticking to a healthy eating routine can be hard without a plan in place. I recommend meal planning and prepping especially during menopause. Here are some simple strategies to help you succeed:
Plan Balanced Meals: Start by including your daily protein target into your meal plan, then add a balance of healthy fats, complex carbohydrates, and plenty of vegetables and a modest serve of fruit. To ensure you’re hitting your macronutrient goals, consider downloading a free app like myfitnesspal, which allows you to set personalised macro targets and track your intake effortlessly.
Set Aside Time Weekly: Designate a day each week to plan and prepare meals. This time allows you to create a menu, make a shopping list, and cook in batches for the week ahead.
Have Easy Grab and Go Items in The Fridge: I always keep hard-boiled eggs, chia puddings, a big salad, cooked quinoa and cooked meat or smoked fish in the fridge. It makes it so easy to put together a quick chicken and quinoa salad or have an egg snack. Also making double at dinner ensures you have leftovers for lunch or dinner the next day, saving time and helping to reduce food waste.
Choose simple recipes
Choose recipes that are simple and quick to make. I frequently use my slow cooker or sheet pan recipes.
Use these tips to simplify your cooking, save time and energy and set yourself up for success in managing weight during menopause.
Navigating the transition through menopause often entails adjusting your approach to achieve desired outcomes. If menopausal weight gain is a concern, consider implementing simple yet effective strategies: increase protein intake, reduce sugar consumption, start meal planning and prepping, and practice mindful eating by sitting down and slowing down during meals. Additionally, carve out time to incorporate some weight training into your routine, even small steps can achieve significant health benefits.
I'm eager to hear about your progress and experiences with this 5-day plan. Feel free to reach out via email at nicki@fitnessfaster.com.au and share how these strategies have impacted your journey. And if you want a personalised fitness plan please get in touch.
Nicki Jennison, Health Coach
Fitness expert Nicki Jennison, founder of Fitness Faster Online Global Training, specialises in guiding women through menopause and training men through mid/late life challenges.
With over 20 years of proven experience, Nicki addresses health, energy, injuries, nutrition, hormones, strength, and weight loss. Beyond her mentoring role for Personal Trainers, Nicki Holds a Diploma in Advanced Personal Training and a Degree in Education. She continuously enhances her expertise in health and fitness through ongoing study, including NLP Life coaching, Rehab Training, and Hormonal Profiling amongst other qualifications.
Setting herself apart with a focus on individualised training, Nicki's practical and evidence-based philosophy extends beyond the gym, considering broader lifestyle factors such as sleep, stress, toxins, and hormones. Tailoring her methods to busy schedules, she delivers exceptional results and crucial support to improve fitness, health, sleep, strength and energy.
