Hot Flushes and Snug Knickers

Menopause can be a challenging time for many women, particularly regarding weight gain. In this blog post, we aim to empower you with the knowledge and tools necessary to take control of your body, maintain a healthy weight, and boost your self-worth during this transitional period. We’ll discuss why weight gain occurs during menopause, prioritizing protein, understanding Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), and creating a calorie deficit to achieve weight loss goals.

Why Weight Gain Occurs During Menopause

Menopause weight gain is primarily due to hormonal changes. As estrogen levels decline, your body’s metabolism slows down, making it easier to gain weight. Additionally, muscle mass decreases, further reducing calorie-burning capacity. Age and lifestyle factors also contribute to weight gain. By understanding these factors, you can take a proactive approach to maintaining a healthy weight during menopause.

Understanding Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE)

BMR is the calories your body needs to maintain essential functions at rest. TDEE is the total number of calories you burn daily, including BMR and additional calories from physical activities. Knowing these values can help you create a personalized weight loss plan. Use the Harris-Benedict Equation to estimate your TDEE, and consult a healthcare or fitness professional for a more accurate measurement. James Lawrence is an online coach who can provide further support and guidance:

Creating a Calorie Deficit

To lose weight, you must create a calorie deficit by consuming fewer calories or increasing your physical activity. Aim for a moderate deficit (about 300-500 calories per day) to lose weight at a healthy, sustainable pace. Here are some tips for creating a calorie deficit without joining a slimming group:

  • Focus on portion control: Eat smaller, balanced meals with protein, healthy fats, and complex carbohydrates.
  • Choose nutrient-dense foods: Opt for whole foods, such as fruits, vegetables, whole grains, and lean protein sources, and avoid over-processed foods.
  • Stay active: Incorporate regular physical activity, like walking, swimming, or yoga, into your routine.
  • Listen to your body: Pay attention to hunger and fullness cues, and permit yourself to eat when you’re hungry and stop when you’re satisfied.
  • Prioritise self-care: To support emotional well-being, practice relaxation techniques like meditation or mindfulness.

By implementing these strategies, you can create a calorie deficit and work towards maintaining a healthy weight during menopause. Remember that your weight does not determine self-worth and personal value; you deserve to feel your best during this transitional period.


Your weight does not determine your self-worth and personal value. Embrace this transitional period with confidence and take charge of your health and happiness by understanding the reasons behind weight gain and utilizing the tools provided. You deserve to feel your best during menopause and beyond.

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