Losing weight presents difficulties regardless of age, yet women navigating menopause face an entirely distinct set of obstacles that make things considerably harder.
Nutrition experts insist, however, that success remains achievable through proper adaptation.
The crucial element lies in steering clear of diet culture's familiar pitfalls, which frequently produce the opposite of intended results.
Elizabeth Ward, a registered dietitian nutritionist who co-authored The Menopause Diet Plan, offers guidance on the most effective approaches for women during this life stage.
Overeating late at night can derail weight loss
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Her recommendations challenge several widely held assumptions about effective weight management strategies.
Ward emphasises that while cardiovascular exercise burns calories, activities such as running or cycling fail to develop muscle in the way that strength training does.
Building and preserving muscle mass proves essential for maintaining a higher basal metabolic rate, she explained.
"Piling on more cardio and cutting way back on calories can cause fatigue that limits movements other than exercise during the day," Ward told GB News.
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Her philosophy centres on pursuing strength rather than thinness.
"It's better to focus on strong, not skinny," she advised, recommending "at least two sessions of challenging resistance training such as lifting weights, weekly, and possibly eating more in order to build that muscle and improve metabolism".
Another common misstep involves eliminating carbohydrates entirely from one's diet, which often proves counterproductive.
Ward points out that foods including bread, legumes, pasta and rice offer genuine enjoyment, and complete deprivation tends to trigger rebellion.
"Foods such as bread, legumes, pasta and rice are delicious and depriving yourself can create a backlash where you cheat and then throw in the towel on eating better," she explained.
The dietitian advocates a more measured strategy instead.
"It's better to limit low-nutrient carbs such as chips, crackers and sweets and focus on including more whole grains, legumes and lentils and fruits and vegetables," Ward recommended.
Skipping meals during busy periods or failing to plan food intake properly creates significant problems, Ward warned.
"Eating more calories later in the day, skimping on food because you're busy or haven't planned your meals and snacks, is a recipe for disaster because once dinnertime hits, you are ravenous," she said.
"Planning meals with adequate protein and fibre during the day decreases overeating at night, which can stall weight loss or contribute to weight gain."
Overeating late at night can derail weight loss
|GETTY
Hormonal shifts also play a role, with research indicating that declining oestrogen levels correlate with increased abdominal fat accumulation.
Night sweats, causing severe tiredness, can further undermine healthy eating plans and exercise routines.
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