1. Focus on Protein & Balanced Meals Higher protein (lean meats, eggs, fish, legumes) helps maintain muscle and keeps you full longer. Balance each meal with fibre-rich veggies and healthy fats (olive oil, avocado, nuts) to stabilise blood sugar and reduce cravings. 2. Move Daily & Strength Train Muscle naturally declines after menopause, slowing metabolism. Lifting weights or using resistance bands 2–4 times a week can help burn more calories even at rest. Daily walking or l