As a nutritionist and fitness coach, I know the importance of maintaining a healthy lifestyle. But, like many women, I too have gone through the struggles of weight gain during menopause.

I remember the day I stepped on the scale and saw that I had gained 20 pounds. I was devastated and ashamed. I felt like I had failed as a health professional, and couldn’t understand why my body was betraying me despite my best efforts to eat well and exercise regularly.

But, I didn’t let that setback defeat me. I knew that weight gain during menopause is a common experience for many women, and that it’s not a reflection of my worth or my ability to lead a healthy lifestyle. Instead, I continued to focus on regular exercise and healthy eating, knowing that these habits would still benefit my overall health and well-being.

As it turns out, my body was going through natural changes that I couldn’t control. Hormonal fluctuations during this time can lead to an increase in body weight, but it doesn’t mean that I’m not fit. According to research, individuals who are classified as overweight or obese based on their BMI may still have a lower risk of premature death if they have a high level of physical fitness. Additionally, the concept of “metabolically healthy obesity” may exist, where individuals who are classified as obese based on their BMI may still have favorable metabolic health markers, such as normal blood sugar and cholesterol levels.

Research has also shown that during menopause, women experience a significant decrease in lean muscle mass, which can lead to a decrease in metabolism, making it harder to maintain a healthy weight. However, regular strength training and resistance exercises can help to maintain and even increase muscle mass, which can help to boost metabolism and prevent weight gain.

It’s also important to note that during menopause, many women experience sleep disturbances which can lead to weight gain. Studies have shown that poor sleep quality is associated with weight gain, and improving sleep quality through lifestyle changes such as regular exercise, avoiding caffeine, and maintaining consistent sleep routine can help to prevent weight gain.

So, to all the women who are going through the struggles of weight gain during perimenopause and menopause, know that you’re not alone. And, more importantly, don’t let the scale define your health and fitness. Remember, regular exercise, healthy eating, strength training, and good sleep hygiene can all contribute to overall health and well-being during this time.

I know it is simple changes but they are not easy to stick with and be consistent. If you’re feeling overwhelmed, don’t hesitate to reach out to a health professional for support. Together, we can navigate through this phase and continue to lead a healthy and fulfilling life.