STOP Snacking here’s why!

If you’re aiming to adopt healthier eating habits and shed weight gained during menopause, you likely start your day with good intentions. However, by mid-afternoon (or even earlier), that urge to snack strikes, leading you to frequent visits to the kitchen cupboard or fridge, even after meals.

You may have been told to:

“Have 6-8 meals a day for stable blood sugar.”

“Eating regularly boosts metabolism.”

“Snack more for fat loss.”

“Grazing is beneficial” –

But the issue is, despite following advice, you’re always hungry, even with healthy snacks like non-fat yogurt and rice cakes.

Ever wonder why?

Many, opt for snacks that don’t satisfy—like rice cakes, non-fat yogurt, and green juices, lacking the needed sustenance.

These choices, devoid of protein, fibre, and fat, leave you hungry fast. Even zero fat yogurts load up on sugar to mask their taste.

Fruit, on the other hand, is a great snack—fibre-rich, nutrient-packed, and low-calorie.

But moderation is key; excessive fruit intake leads to blood sugar swings, leaving you hungry and irritable.

Frequent snacking confuses your body. When you snack often, your brain and digestive system gear up for a big meal, releasing juices and enzymes. However, if the substantial meal doesn’t follow, it messes with hunger signals.

Here are five evidence-based reasons why snacking might occur during perimenopause or post-menopause:

Increased hunger. Fluctuating hormones and poor sleep during perimenopause can affect hunger levels. Ensure you consume regular, protein-rich meals with a palm-sized portion, incorporating complex carbs and plenty of veggies for volume and fibre.

Elevated stress levels. Symptoms and numerous priorities can contribute to heightened stress. While managing stress is crucial (as cortisol can boost appetite and cravings), it’s also essential to recognise and address the underlying emotions triggering stress eating. Naming these feelings and finding non-food-related ways to fulfil those needs, such as setting boundaries, can be helpful.

If you’re feeling restricted in your eating habits, possibly influenced by diet culture or misinformation about menopause, it’s time to shift your mindset. Instead of focusing on what you “can’t have” or labelling foods as “bad,” adopt a more mindful approach by incorporating a variety of foods into your diet.

Low motivation, fatigue, and an overwhelming feeling of not being able to muster the energy to make healthier choices can lead to frequent snacking. To combat this, consider implementing a strategy to set yourself up for success later in the day. Planning and simplifying decisions can help alleviate the burden when energy levels dip.

Feelings of isolation and loneliness may intensify during menopause, prompting individuals to seek comfort in food. Building a support network by confiding in trusted individuals or seeking guidance from a coach or professional can provide emotional support and guidance during this challenging time.

• Opting for four well-balanced meals with protein, fibre, fats, and carbs to avoid excessive snacking and achieve better fat loss results. I’ll guide you through this in my different programs I offer.

Thanks for reading!

Louise x