BEAT MENOPAUSAL WEIGHT GAIN

Outsmart your hormones with these simple but effective fat-fighting tips

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DID YOU KNOW?

The average woman gains 4.5lb during perimenopause, followed by about 1.5lb each year during and after the menopause.

385 CALORIES is roughly how many more we consume when we're tired, says research by King's College London.

Feel like you’re always dieting? Scales refusing to budge? There’s not just hot flushes, night sweats and mood swings to contend with during the menopause – it can be harder to manage your weight, too. Why? ‘When oestrogen drops during the menopause, fat distribution shifts to the upper body, particularly the abdominal area,’ says dietician Lacey Dunn, author of The Women’s Guide to Hormonal Harmony (£22.15, Uplift Nutrition). But, don’t worry, there are plenty of ways to help. Our experts reveal how…

1 Work out less 

When you exercise, don’t push yourself too hard. ‘Over-exercising puts too much stress on the body,’ says women’s health and menopause expert Claire Snowdon-Darling. ‘You then produce too much cortisol, which can lead to insulin resistance and blood sugar imbalance. This inhibits weight loss and makes you store more fat, especially around the middle.’

FIX IT: Exercise at a low-to moderate intensity three to four times a week – this includes brisk walking, swimming and cycling. Add some resistance training, too. Not only will this increase metabolism, but it will help to build muscle and contribute to bone density. Not sure where to start? YouTube has a variety of resistance workouts for beginners.