Menopause Meets the Holidays: How to Keep the Fun and Ditch the Extra Pounds

Ah, the holidays—a magical time filled with glittering lights, the smell of cookies in the oven, and just a smidge of chaos. But let’s be real: when you’re navigating menopause, the season’s magic can feel like a double-edged sword. On one hand, you want to indulge in all the joy (and champagne) that the season has to offer. On the other, you’re well aware that your metabolism has decided to RSVP “No” to the holiday party.

So, how do you embrace the festivities without sacrificing your health goals? Spoiler alert: it’s absolutely possible to enjoy the holidays and stay on track with your wellness journey. Here’s your smart and totally doable guide to keeping the holiday spirit alive while keeping unwanted pounds at bay.

Why Menopause Feels Like the Grinch of Weight Management

First, let’s tackle the “why.” Menopause doesn’t actually cause weight gain—it just makes it annoyingly easier to pack on pounds. Between shifting hormones (hello, estrogen decline), muscle loss, and a metabolism that now takes longer naps than you do, your body isn’t playing fair. Add holiday cocktails, desserts, and a packed social calendar, and you’re facing a perfect storm of waistband challenges.

But don’t fret—just because your body changes during menopause doesn’t mean you’re doomed to sweatpants-only seasons. You’re in control, and the following strategies will show you how to stay fabulous and festive.

1. Eat, Drink, and Be Mindful

The holidays are no time to go full-on food martyr, but a little mindfulness goes a long way.

Pre-Party Game Plan

Before heading to any party, eat a healthy snack with protein and fiber—like a handful of almonds or some Greek yogurt with berries. This keeps you from diving face-first into the cheese platter like a woman possessed (we’ve all been there).

Set Boundaries: Allow yourself to enjoy holiday treats in moderation but stick to portion control.

Smart Swaps = Big Wins

• Cocktail hour? Swap sugary mixers for soda water or try a festive spritzer.

• Mashed potatoes? Sub in half cauliflower.

• Baking? Use almond flour and cut the sugar in half (trust us, no one will notice).

• Don't skip meals. This will lead to overeating.

• Stay hydrated! Thirst is often mistaken for hunger.

• Add electrolytes to your water after a night out. Every cell in your body will thank you.

• Take a good digestion enzyme with your meal to help reduce bloating and aid in digestion.

  
  

2. Move More (Even in Sparkly Shoes)

The holidays are no excuse to ditch your workout routine. In fact, staying active is your secret weapon against both stress and extra pounds.

Holiday Hacks for Staying Active

• Family gathering? Suggest a group walk before dessert. This will help aid in digestion and lower your blood sugar.

• Short on time? High-intensity interval training (HIIT) is your best friend. A 15-minute session of fast-paced exercise can torch calories not only while exercising but your body will continue to burn calories at a higher rate even after you've stopped exercising. This phenomenon known as excess post-exercise oxygen consumption (EPOC) or the "afterburn effect."

• Shopping marathon? Turn it into a literal marathon by parking far away and power-walking the mall.

  
  

3. Lift Weights, Lift Spirits

Menopause is the perfect time to embrace strength training. Not only does it help maintain muscle mass (aka your metabolism’s BFF), but it also gives you bragging rights at holiday dinners.

Holiday Strength Moves

• Carrying all the grocery bags in one trip? That’s functional fitness, baby.

• Decorating the house? Squat to pick up those ornaments instead of bending over.

• Want something structured? Try resistance bands—they travel well and are perfect for holiday getaways.

• Grab a friend and take a class. We love pilates at Solid Core, Barry's Bootcamp, and Orange Theory (just to name a few). Find something in your neighborhood or find a class on line.

  
  

4. Sleep Like It’s Your Job

Between late-night wrapping sessions and holiday stress, sleep can feel like an afterthought. But if you’re serious about managing your weight and staying sane, prioritize rest.

Sleep Tips for Menopausal Queens

• Keep your room cool (around 65°F) to combat night sweats.

• Stick to a schedule, even on weekends. Yes, we’re fun at parties.

• Avoid alcohol before bed—it messes with your sleep cycles.

  
  

5. Indulge Without the Guilt

Holidays are meant to be enjoyed, not endured. The key is finding balance. Indulge in what you love most—whether it’s champagne, cookies, or a second helping of stuffing—but balance it out with healthy choices elsewhere.

The 80/20 Rule

Eat well 80% of the time, and give yourself grace for the other 20%. Life is too short to miss out on all the fun.

The Bottom Line

Menopause and the holidays don’t have to clash like ugly sweater patterns. With a little planning, some smart swaps, and a sprinkle of self-love, you can navigate the season with your health—and your sanity—intact.

So, enjoy yourself. Dance at the party, toast to the new year, and know that you’re not just surviving menopause and the holidays—you’re thriving. Cheers to a happy, healthy, and holly-jolly season!

Need extra support on your menopause journey? We’re here to help. Book a complimentary call with us to find out how we can help you navigate the most wonderful time of the year.