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:
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...
Love Your Leaves: Fill up half your plate with leafy salads and vegetables first, then add in some other bits you fancy
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:
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.
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
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:
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.....
Plan Your Indulgences: Choose a couple of treats you'll truly enjoy, but savor them slowly.
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!
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
Ways we can help you now:
If you’d like more help with getting going with menopause exercise and nutrition, email Sara at sara@clubspirit.co.uk for some advice
Join our mailing list and get our Free Menopause Weight Loss Pack to get you started!
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