Lifestyle & Dietary Changes | Healthy Eating in London

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Why Does Weight Gain Happen During Perimenopause and Menopause?

Many women notice that managing their weight becomes more difficult during perimenopause and menopause, even when their eating habits have not changed significantly. Weight gain during midlife is influenced by a combination of hormonal changes, ageing, changes in muscle mass, sleep, stress, appetite and physical activity.

Research suggests that women may gain weight progressively during the menopausal transition, although the amount varies considerably between individuals. Perhaps more importantly, falling oestrogen levels can influence body composition and the way fat is distributed. Women may notice an increase in abdominal or visceral fat alongside a gradual loss of lean muscle mass, which can affect metabolic health even when the number on the scales has not changed dramatically.

Poor sleep, night sweats and other menopause symptoms can also make weight management more difficult. Tiredness may reduce physical activity and affect appetite and food choices, while the gradual loss of muscle associated with ageing can reduce daily energy expenditure. This is why simply “eating less” is often not the most effective long-term strategy.

A successful approach to weight management during menopause should look beyond calories alone. Nutrition, adequate protein intake, resistance training, regular physical activity, sleep, stress and hormonal health should all be considered. For women who meet the clinical criteria, medical weight-loss treatments may also form part of an individualised treatment plan.

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What Does the Programme Include?

Is a Keto Diet Right for Me?

A ketogenic, or keto, diet is a very low-carbohydrate eating approach that encourages the body to use fat and ketones as key sources of energy. Some people find that it can help reduce appetite and support weight loss, but it is not suitable or sustainable for everyone. During perimenopause and menopause, it is especially important that any weight-loss approach provides adequate protein and essential nutrients to help preserve muscle mass and support bone health. Dr Raquel Delgado can assess your medical history, lifestyle and weight-loss goals and advise whether a ketogenic diet may be appropriate for you.

Could Weight-Loss Injections Be Right for Me?

GLP-1 and related weight-loss medications can be effective for people who meet the appropriate clinical criteria. Treatments such as Wegovy and Mounjaro work by helping regulate appetite, increase feelings of fullness and reduce food intake. When combined with appropriate nutrition and physical activity, they can support meaningful and sustained weight loss for some patients. Weight-loss injections are not suitable for everyone and should only be prescribed following a thorough medical assessment. Dr Raquel Delgado provides personalised medical weight-management consultations that consider your medical history, previous weight-loss attempts, current medications and individual health goals. Where treatment is appropriate, care includes ongoing medical review, progress monitoring, and support with nutrition, physical activity and preserving muscle mass during weight loss.

Diagram showing common intermittent fasting approaches such as 16:8 and the 5:2 method

What Is Intermittent Fasting and Could It Work for Me?

Intermittent fasting is an eating pattern that alternates periods of eating with periods of fasting. Unlike fasting during Ramadan, intermittent fasting does not usually require avoiding fluids. During fasting periods, it is important to stay well hydrated with water and other non-caloric drinks, such as unsweetened tea or black coffee. A common approach is time-restricted eating, where meals are consumed within a set period each day, for example an 8-hour eating window followed by a 16-hour fast. Other approaches may involve shorter or longer fasting periods depending on individual needs, preferences and lifestyle. Some people find intermittent fasting a simple way to structure their eating, reduce snacking and manage overall energy intake. However, it is not suitable for everyone. The timing and duration of fasting should take into account your medical history, current medications, exercise routine, sleep and individual health needs. Dr Raquel Delgado can help you decide whether intermittent fasting may be appropriate for you as part of a personalised weight-management plan.

GLP-1 Medication for medical weight loss

Could Weight-Loss Injections Be Right for Me?

GLP-1 and related weight-loss medications can be effective for people who meet the appropriate clinical criteria. Treatments such as Wegovy and Mounjaro work by helping regulate appetite, increase feelings of fullness and reduce food intake. When combined with appropriate nutrition and physical activity, they can support meaningful and sustained weight loss for some patients. Weight-loss injections are not suitable for everyone and should only be prescribed following a medical assessment. Dr Raquel Delgado provides personalised medical weight-management consultations that consider your medical history, previous weight-loss attempts, current medications and individual health goals. Where treatment is appropriate, care includes ongoing medical review, progress monitoring, and support with nutrition, physical activity and maintaining muscle mass during weight loss.

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With over 20 years of clinical experience as a GP and Family Doctor in the UK, Dr Raquel Delgado provides personalised, high-quality medical care with a focus on general practice, women’s health and menopause care, medical weight management and skin treatments for mature women.

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Phone

+44 78797 10046

Email Address

dr@drraqueldelgado.com

Clinic 1

HCA Chiswick Medical Centre Bond House 347-353, Chiswick High Rd, Chiswick W4 4HS

Clinic 2

Bilba Clinic 57 Great Titchfield Street, Fitzrovia, London W1W 7PN

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Menopause Weight Gain & Medical Weight Loss in London