Menopause weight gain, a review of the drinks, snacks and meal times that shift in midlife

What is changing

The NHS page on menopause and perimenopause explains that periods change and eventually stop as hormone levels fall, usually between the ages of 45 and 55, sometimes earlier. Fat tends to settle more around the middle, and the body needs a little less energy than before.

The evening glass

Drinks are often the first habit to review. According to the NHS page on calories in alcohol, a 175ml glass of 12% wine holds up to 158 kcal and a pint of 5% beer up to 222 kcal. A glass most evenings adds up across a month. The NHS also suggests staying within the recommended limit because alcohol may affect menopause symptoms. Try alcohol free days in the week and a smaller glass at the weekend.

Late snacks and broken nights

Night sweats and early waking leave you tired, and tiredness pushes towards toast and biscuits late in the evening. A satisfying tea with enough protein and vegetables, eaten at a regular time, makes the kitchen less tempting at 10pm. Our page on sleep and appetite explains the link.

Protein at every meal

Protein contributes to the maintenance of muscle mass, and keeping muscle matters more each year. Eggs, fish, chicken, beans, lentils and yoghurt spread across breakfast, lunch and tea do the job better than a big portion at a single meal. Strength work on 2 days a week helps too. Read our guide on why muscle matters.

Calcium for later years

Calcium is needed for the maintenance of normal bones. Milk, yoghurt, cheese, fortified plant drinks, tinned sardines and green vegetables all contribute. Lower fat dairy keeps the calcium with less saturated fat. Aim for a calcium rich food at each meal, such as milk on porridge, yoghurt at lunch and greens with tea.

Measure the waist too

The scales may barely move while your shape changes. A tape measure every month gives a fairer view than a daily weigh in. Note how clothes fit and how you sleep as well, because these changes often come before the scales move.

Support makes it easier

A member wrote on Google that everyone at Willerby Nutrition is friendly and supportive, and that she made new friends along the way. Sharing breakfast at the club each morning, with daily follow-up from the coaches, can make this stage of life feel less lonely. Walking the Humber Bridge with a friend is another good habit. Symptoms and treatments such as HRT are a matter for your GP, and this article does not replace medical advice.