During menopause, fluctuating hormones can lead to changes in metabolism and body composition, which may cause weight gain. However, with some lifestyle adjustments, it is possible to mitigate and even prevent this. Exercise is key for countering hormonal shifts.Aim for 150 minutes of moderate activity like brisk walking or gentle cycling per week. This helps rev up metabolism and build lean muscle mass. Mixing in 2-3 days of strength training targeting major muscle groups also supports metabolic rate. Watch carb and fat intake. Limit added sugars, refined grains, and saturated fats as these are more readily stored as fat. Fill up on fiber-rich complex carbs like whole grains, fruits, veggies, and legumes instead. Healthy fats like olive oil and avocado support hormonal balance too. Stay hydrated by drinking plenty of water. Dehydration can mimic hunger cues, so adequate fluids prevent overeating. Herbal teas are great options too. Get enough protein - around 0.5 grams per pound of body weight daily. Include lean meats, beans, lentils, eggs, seafood, and dairy. Protein is essential for building and retaining calorie-burning muscle. Healthy fats like nuts, seeds, fatty fish, and olive oil help manage appetite and blood sugar-insulin response. They support production of hormones like estrogen too. Manage stress levels with sufficient sleep, relaxation practices like meditation or yoga, positive social connections, etc. Chronic stress can disrupt endocrine function and promote fat storage. Consider supplements like Revive Hormone Institute customized formulations to help restore hormonal balance. Their precise blends of bioidentical hormones, phytonutrients, vitamins, minerals, probiotics, etc. are tailored to your unique needs based on lab testing. This supports healthy metabolic function. Get adequate vitamin D from sunlight, fatty fish, eggs, fortified dairy and juices. Vitamin D helps modulate estrogen and insulin levels - key influences on midlife weight gain. Here are some other tips in easy-to-follow bulleted format: Foods to emphasize