10 Summer Survival Tips to Avoid weight gain During Menopause

Reduce your summer menopause symptoms

Summer weight loss tips!

Summer is a time for fun, but navigating parties, restaurants, and holidays can be tricky if you're trying to maintain a healthy weight through and post menopause. Here are 10 tips to help you stay on track and enjoy yourself:

Party Perfect:

  1. Pre-Party Power Up: Have a healthy snack before heading out. This curbs hunger pangs and prevents arriving famished. Think nuts and yogurt with berries, or oatcakes and houmous, pumpernickel with smoked salmon...

  2. Love Your Leaves: Fill up half your plate with leafy salads and vegetables first, then add in some other bits you fancy

  3. Hydration Heroine: Drink plenty of water throughout the evening. Often, thirst can be mistaken for hunger. If you're having alcohol, set a timer for 45 mins. Make each drink last at least that long, and have a drink of water in between each alcoholic drink.

Restaurant Rendezvous:

  1. Bread Buster: Ditch the bread before dinner - it will give you a massive blood sugar spike! Pick on olives or nuts before your meal instead.

  2. Super Salad Starter: Always order a salad or veg starter, so you get your fibre in first - this helps lower the blood sugar spike of the rest of your meal

  3. Portion Patrol: Portions are often huge and just more than we need - ask for a half-portion or share a plate with a friend. You can always have more later if you’re still actually hungry....

Holiday Hotspots:

  1. Fuel for Fun: Start the day with a protein-rich breakfast to avoid a morning sugar spike and keep you feeling fuller for longer, like eggs, beans, yoghurt, cheese.....

  2. Plan Your Indulgences: Choose a couple of treats you'll truly enjoy, but savor them slowly.

  3. Move It & Groove It!: Holidays are actually a great time to get lots of movement in! Plan plenty of swimming, hiking, exploring the local area on foot, and dancing the night away!

  4. Mindful Munching: Eat slowly and savor each bite. Pay attention to your body's hunger cues and stop eating when you're comfortably full


Bonus Tip: Don't deprive yourself! A small portion of your favorite dessert won't derail your progress. Enjoy it mindfully and focus on the deliciousness, not the guilt.

Most importantly, enjoy yourself, keep moving, and keep laughing ;-)

Sara & Dr. Clare x

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