Menopausal women struggling with weight gain are being urged to cut back on alcohol, according to weight loss expert Claire Jones, founder of YourOneLife Healthy Weight Solutions. While many blame menopause for uncontrollable weight gain, Jones asserts that dietary adjustments can help manage the issue effectively.
Why Alcohol Is a Key Concern
Jones highlights that alcohol contains seven calories per gram, meaning a standard bottle of wine totals approximately 600 calories. She explains: "It's a poison, so our bodies process it before food, meaning food calories we may eat are more likely to be stored as fat." Additionally, alcohol lowers inhibitions, reducing motivation and increasing cravings that can lead to overeating.
Jones recommends the 80/20 principle: "If 80% of our calorie intake is coming from nutrient-dense, minimally processed foods, we can then have 20% of our calorie intake from whatever we fancy." She also stresses maintaining a small calorie deficit and proper hydration, advising two litres of water daily.
Common Challenges for Menopausal Women
Jones notes several factors contributing to weight gain during menopause, including decreased physical activity, irregular eating patterns, loss of muscle mass, hormonal shifts, stress, and brain fog. These elements can lead to poor eating habits and sleep difficulties.
She emphasizes that weight gain is not unavoidable: "We have the ability to choose how we respond to these changes." Her advice aims to help women regain control through mindful dietary choices, particularly reducing alcohol consumption.
