Let’s Talk Menopause – and Midlife Changes for Everyone!

At BEEWEIGHED, we support our members through every stage of life – and for many, that includes the big transition of menopause. It can feel overwhelming at times – changes in hormones, energy, sleep, and even weight can creep up and throw us off balance. But the good news is, you’re not alone – and there are ways to take control.

🌡️ What is Menopause?

Menopause typically occurs between the ages of 45 and 55, when periods stop and hormone levels decline. Perimenopause – the transition period leading up to it – can bring symptoms such as:

• Hot flushes & night sweats
• Mood swings or low mood
• Brain fog
• Fatigue
• Weight gain or bloating
• Disturbed sleep
• Anxiety or low self-esteem

🥗 Why Does Weight Gain Happen?

Lower oestrogen levels can slow metabolism and change how fat is stored – often around the belly. Muscle mass may decrease too, making it easier to gain weight and harder to lose it. But menopause weight gain is not a life sentence – it just needs a tailored approach.

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Top Tips to Lose Weight During Menopause

1. Focus on Protein
   Helps maintain muscle mass and keeps you full. Aim to include protein at each meal – like lean meats, eggs, lentils, Greek yoghurt, and tofu.
2. Prioritise Fibre
   Fibre supports digestion, balances blood sugar, and helps with fullness. Add veggies, oats, beans, whole grains, and fruit to your day.
3. Cut Back on Processed Sugars and Refined Carbs
   They spike blood sugar, cause crashes in energy, and may worsen symptoms like hot flushes.
4. Stay Consistently Active
   Combine strength training with walking, swimming, or Pilates. Movement boosts mood, preserves muscle, and burns calories.
5. Sleep is Key
   Aim for 7–9 hours. Poor sleep can increase cravings and lower willpower.
6. Drink Plenty of Water
   Sometimes we mistake thirst for hunger. Hydration can also help reduce bloating.
7. Manage Stress
   Cortisol (the stress hormone) can promote belly fat. Try mindfulness, journaling, or talking it out.
8. Keep a Food & Mood Diary
   Track what you eat and how you feel. You might spot triggers for overeating or symptom flares.
9. Be Kind to Yourself
   Don’t aim for perfection – aim for progress. A small step in the right direction is still progress.

🧍‍♂️ And for Our Men at BEEWEIGHED…

Men may not go through menopause, but many experience midlife changes due to lower testosterone. These changes can impact mood, motivation, and weight. The same advice applies – eat well, move more, manage stress, and stay connected.

💛 Final Thoughts

Midlife brings its challenges – but also its strengths. Whether you’re experiencing menopause, andropause, or just feeling like your body’s shifting with age, remember:

📍 You’re not alone.

📍 It is possible to lose weight.

📍 Support, structure, and self-belief go a long way.

At BEEWEIGHED, we’re here to help you feel in control again – and feel yourself again.

Let’s do this!!