Unlocking weight loss during menopause using hypnotherapy

Menopause is a natural phase in a woman’s life, but it often brings with it a myriad of challenges, one of the most frustrating being weight gain.

Despite consistent efforts, many women find it exceedingly difficult to shed pounds during menopause. As a clinical hypnotherapist with extensive experience helping clients reframe their relationship with food, I understand the complexities involved in this struggle.

In this article, we'll explore why losing weight during menopause is challenging and how hypnotherapy, combined with insights from notable books such as Glucose Revolution by Jessie Inchauspé and A Better Second Half by Liz Earle, can offer effective strategies for overcoming these obstacles.

The menopausal metabolism slowdown

One of the primary reasons weight loss becomes difficult during menopause is due to metabolic changes. As oestrogen levels decline, the body experiences a reduction in metabolic rate. This means fewer calories are burned at rest, making weight gain almost inevitable unless dietary and exercise habits are adjusted. Additionally, hormonal fluctuations can lead to an increase in insulin resistance, which promotes fat storage, particularly around the abdomen.

Emotional eating and hormonal changes

Menopause is often accompanied by emotional upheaval — mood swings, anxiety, insomnia, anxiety, and depression. Many women turn to food for comfort during this time, leading to overeating or binge eating. This emotional eating is compounded by hormonal changes that can trigger cravings for high-sugar and high-fat foods.

Insights from Glucose Revolution

In Glucose Revolution, Jessie Inchauspé provides valuable insights into how blood sugar levels impact weight and overall health. She explains that stabilising glucose levels is crucial for managing weight, especially during menopause. Spikes in blood sugar can lead to increased hunger and cravings, making it harder to maintain a healthy diet. Inchauspé suggests practical steps such as:

• Eating fibre-rich foods: Consuming foods high in fibre helps to slow down the absorption of sugar, preventing spikes in blood glucose levels.
• Balanced meals: Including protein, fats, and complex carbohydrates in every meal to ensure a steady release of energy.
• Physical activity: Regular exercise can improve insulin sensitivity and help manage weight.

Here are some example meals that align with these principles:

Eating fibre-rich foods

Breakfast: Porridge with berries and nuts
Ingredients: Rolled oats, chia seeds, mixed berries (strawberries, blueberries, raspberries), almond milk, and a handful of nuts (almonds, walnuts).
Benefits: Oats and chia seeds are high in fibre, while berries add antioxidants and a touch of sweetness without causing a spike in blood sugar.

Lunch: Lentil and quinoa salad.
Ingredients: Cooked lentils, quinoa, chopped vegetables (cucumbers, tomatoes, bell peppers), spinach, olive oil, lemon juice, and a sprinkle of feta cheese.
Benefits: Lentils and quinoa provide ample fibre and protein, helping to keep blood sugar levels stable and you feeling full for longer.

Dinner: Vegetable stir-fry with brown rice.
Ingredients: Broccoli, carrots, bell peppers, snap peas, tofu or chicken, brown rice, soy sauce, garlic, ginger.
Benefits: The variety of vegetables ensures a high fibre intake, while brown rice adds a complex carbohydrate to the meal.

Balanced meals

Breakfast: Avocado and egg on whole-grain toast.
Ingredients: Whole-grain bread, ripe avocado, poached or scrambled eggs, cherry tomatoes, and a sprinkle of chia seeds.
Benefits: The whole grain bread and avocado provide healthy fats and fibre, while eggs add protein, creating a balanced meal that sustains energy levels.

Lunch: Grilled chicken and veggie wrap.
Ingredients: Whole grain wrap, grilled chicken breast, mixed greens (lettuce, spinach), hummus, sliced cucumbers, bell peppers.
Benefits: The wrap combines protein, healthy fats, and complex carbohydrates, offering a balanced and satisfying meal.

Dinner: Baked salmon with sweet potato and asparagus.
Ingredients: Salmon fillet, sweet potato, asparagus, olive oil, garlic, herbs (rosemary or thyme).
Benefits: Salmon is rich in protein and omega-3 fatty acids, sweet potato provides complex carbohydrates, and asparagus adds fibre and vitamins.

Wisdom from A Better Second Half

Liz Earle’s A Better Second Half offers an empowering perspective on navigating menopause with grace and resilience. Earle emphasises the importance of a holistic approach, combining diet, exercise, and mental well-being. She advocates for:

• Mindful eating: Paying attention to what and when you eat can help in recognising true hunger versus emotional hunger.
• Self-care practices: Engaging in activities that reduce stress and promote relaxation can mitigate emotional eating triggers.
• Regular movement: Finding enjoyable forms of physical activity to maintain motivation and consistency.

How hypnotherapy can help

Hypnotherapy is a powerful tool for addressing the psychological aspects of weight loss during menopause. By using techniques such as visualisation and positive suggestion, hypnotherapy can help reframe negative associations with food and establish healthier eating patterns.

• Rewiring habits: Through guided visualisation, clients can imagine themselves making healthy food choices and feeling satisfied with smaller portions. This mental rehearsal strengthens new neural pathways, making it easier to adopt these behaviours in real life.
• Reducing cravings: Hypnotherapy can address the root causes of cravings by helping clients uncover emotional triggers and developing alternative coping mechanisms.
• Enhancing motivation: Positive suggestions implanted during hypnosis can boost self-esteem and reinforce the desire to pursue a healthier lifestyle. This can be particularly helpful in maintaining motivation when progress seems slow.
• Stress reduction: Hypnotherapy promotes deep relaxation, reducing stress levels which, in turn, can decrease the likelihood of emotional eating.

Case studies: From sugar addiction to hydration and healthy eating habits

Here are a few examples of women who have successfully used hypnotherapy to overcome their sugar addiction and develop healthier habits.

Jane's journey: Jane had a longstanding habit of reaching for sugary snacks, especially chocolate whenever she felt stressed. Through hypnotherapy, she learnt to visualise herself enjoying a refreshing glass of water instead. This simple mental switch helped her reduce her sugar intake significantly and feel more in control of her choices.

Susan's transformation: Susan often felt fatigued and would consume sugary drinks such as fizzy pop for a quick energy boost. Hypnotherapy sessions focused on the benefits of hydration and how water could naturally increase her energy levels. Over time, Susan replaced sugary drinks with water, noticing improved energy and weight loss.

Emma's success: Emma's sugar, especially chocolate brownies cravings were linked to boredom. By using hypnotherapy, she was able to identify this trigger and implement strategies such as drinking water and engaging in a hobby (yoga)  whenever she felt the urge to snack on cakes or cookies. This shift not only curbed her sugar intake but also helped her find new interests.

Linda's lifestyle change: Linda struggled with late-night sugar cravings. Hypnotherapy helped her visualise a calming bedtime routine that included drinking a glass of water or herbal tea such as chamomile. This new habit reduced her late-night snacking and contributed to better sleep and weight management.

Rachel's realisation: Rachel realised her sugar addiction, especially the children’s sweets was tied to emotional eating. Hypnotherapy enabled her to process these emotions more healthily, turning to fruit and self-care practices rather than those sugary treats. This change improved her overall well-being and aided in her weight loss journey.

Practical tips for weight loss during menopause

Combining the insights from hypnotherapy with practical strategies can make a significant difference in managing weight during menopause:

• Keep a food journal: Track what you eat and how you feel to identify patterns and triggers.
• Set realistic goals: Aim for gradual weight loss rather than quick fixes.
• Prioritise sleep: Quality sleep is essential for weight management as it regulates hunger hormones.
• Stay hydrated: Sometimes thirst is mistaken for hunger. Drink plenty of water throughout the day.
• Seek support: Consider joining a support group or working with a healthcare professional who understands the challenges of menopause.

Losing weight during menopause is undoubtedly challenging, but it is far from impossible. By understanding the physiological changes that occur and utilising strategies from hypnotherapy, as well as insights from Glucose Revolution and A Better Second Half, women can navigate this transition more effectively.

Hypnotherapy offers a unique and powerful approach to reframe relationships with food, reduce cravings, and build healthier habits, ultimately empowering women to achieve their weight loss goals during this significant phase of life. Remember, every small step counts, and with the right tools and mindset, you can unlock a healthier, happier you.