Get enough rest. Sleep is more difficult during menopause because hormones cause sleep interruption, says Kyrillos. “Keep a routine sleep schedule and try to reduce stress.” And don’t substitute eating for sleeping.
Calm down. Stress changes hormones so we store more fat, says Kyrillos. Be aware that shifts in mood – including increased irritability -- can accompany menopause. Try not to get overwhelmed or derailed by emotions. “Think about doing meditation or yoga or building in some work-life balance so that these changes don’t throw you for a loop,” she said.
Switch up your snacks. “I used to eat lots of popcorn as a snack, and now I eat a very small amount of ice cream every night,” says van den Berg-Wolf. “I upped my fat intake but ate less overall. Now I use snacks I never tried before like almonds, full-fat cottage cheese, and small amounts of full-fat [hard] cheese."
Keep a food journal. “Track to see if there are any changes that need to be made in your diet,” said Tewksbury. “If you can’t measure it, you can’t manage it.”
Be realistic. “It’s just harder to lose weight when you’re older, and you have to adjust back your portion sizes,” said van den Berg-Wolf. “You aren’t necessarily going to be the weight you were when you were 20."