The menopause is a natural part of growing older for many women. It can happen at various stages of your life and at any age but most commonly the menopause effects women over 40. But whether you are embracing the change that the menopause brings, or feeling anxious about it, this guide will help answer some of the questions you may have.

The menopause can have various impacts on your health and body included unwanted weight gain as well as more complicated health issues.

Your Fit Coach have years of experience helping women combat the menopause. We help women lose weight, eat healthier and focus on their wellbeing. You can learn more about what we do on our menopause weight loss page.

What is the menopause?

The menopause is when a women naturally stops having periods and is no longer able to get pregnant. The menopause is a normal part of ageing and usually occurs as your oestrogen levels decline in your body. At any given time, around 13 million women in the UK are experiencing the menopause.

When does the menopause start?

This natural change often happens between the ages of 45 and 55. The average age for when the menopause starts in the UK is 51.

According to the NHS, around 1 in 100 people experience the menopause before the age of 40, which is known as premature menopause or premature ovarian insufficiency. It’s defined as a point in time 12 months after a person has their last period. The time leading up to this milestone in which changes in monthly cycles and symptoms occur is called the menopausal transition or perimenopause.

The menopause can also happen due to treatments such as chemotherapy and radiotherapy, or when the ovaries are removed due to a hysterectomy.

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What happens during the menopause?

Usually, the menopause happens as we age and our ovaries naturally stop producing oestrogen and progesterone. Natural menopause is diagnosed by a combination of factors, focusing on the pattern of periods and any symptoms that are classically seen as menopausal, as we’ll explain next.

Weight gain, lack of motivation and mental wellbeing are also impacted when the menopause begins. These combined can leave you feeling under the weather and deflated.

How can I maintain a healthy weight during the menopause?

While you may not need to do anything to maintain a heathy weight during the stages of the menopause, you might find that you will gain additional weight without changing anything.

When you find yourself gaining weight during the menopause, you will likely feel deflated and less energetic than you used to feel like. This is perfectly normal during the menopause, but there are ways you can keep these feelings and weight gains at bay.

Eating healthier

A core principle we teach at Your Fit Coach is to eat healthier. Cut out the junk food, fizzy drinks and wine and focus on healthier foods.

Things to cut out of your diet during the menopause:

  • Sugary foods such as sweets, fizzy drinks and high processed sweet foods
  • High fat and greasy foods such as fried foods

Things to do:

  • Eat a healthy diet that includes plenty of fruit, vegetables and sources of calcium, such as milk, yoghurt and kale
  • Stop smoking and cut down on alcohol

You can learn more about healthy eating including meal plans and best tips when you enroll on our menopause weight loss program.


During the menopause is it key to continue regular exercise as this can help you maintain a healthy weight, relieve stress and improve your quality of life. This can be in completed reguarly in various forms depending on what you find comfotrable, including: running, jogging, walking, hiking, swimming and other related activities.

Reduce or stop smoking

Smoking can seriously harm your health and also increase the risks of weight gain.

Smoking is linked with both weight loss and weight gain. Studies show that long term and heavy smokers are more likely to be overweight or obese than those who don’t smoke.

Want to learn more?

If you are currently going through the menopause, our team can help you reduce the impact it is having on your life. Visit our contact page to contact us today.