Do you suddenly find yourself with a spare tire around your middle?  Does it take you forever to shed those 5 pounds that use to melt right off in a week?  Some women find they are gaining weight at midlife even though they are eating no more than they did before.  If you’re anything like me, you may have to make changes in your diet and exercise regime so that extra weight gain doesn’t wreak havoc on your appearance and your health.

Maintain normal blood and insulin levels. Most symptoms of menopause and perimenopause symptoms such as weight gain, PMS, fibroids, cramps and heavy bleeding will respond to a diet that keeps your blood sugar and insulin levels stable. Refined Carbohydrates are a no no. French fries, cookies, ice cream, white bread, in fact anything white should not be eaten. They cause an immediate rise in blood sugar and may lead to insulin resistance. Eat foods low on the glycemic index. Keep your waist measurement below 34.5 inches to keep from getting insulin resistance and metabolic syndrome.

Eat 3 meals a day and also a snack at 4pm. In order to keep your blood sugar stable, you need to eat smaller, more frequent meals. You don't want any dips in your blood sugar - nice and steady is how you want it. Late afternoon is when your blood sugar tends to fall along with your serotonin levels and your mood. A 4pm snack will help this.

Eat protein at each meal.  Eggs, lean meats, fish, cheese, protein powder are all good sources.  The more active you are, the more protein you need. Protein will help you stay fill longer.

Eat a wide variety of fresh fruits and vegetables every day.  They are filling and full of fiber.  Eat at least 5 servings a day.  This may sound like a lot, but a serving is only 4 ounces or ½ a cup. Colorful vegetable have the most antioxidants and are the most healthy. 

Eat healthy fats each day. Fat is not the enemy – especially when you are experiencing perimenopause and menopause symptoms. Essential fatty acids are just that – essential! We need them to balance our neurotransmitters. I can’t say enough about how EFA’s have helped me stabilize my moods. Good sources include pumpkin seeds, sunflower seeds, flaxseed or flaxseed oil, cold-water fish or fish oil supplements. Nuts are also great, only eat them in moderation. Your skin will love them too!

Water, water and more water.  You need lots of water to help your body eliminate the breakdown products of fat if you are trying to lose any weight.  It will also help you feel full if you are hungry and help eliminate cravings.