Kira Mei is a certified personal trainer and women’s fitness coach helping UK women over 40 build strength, confidence, and energy. She cuts through the noise — no extreme diets, no punishing routines, just what actually works.
Measuring body composition provides a clearer picture of health than weight alone, especially for women over 40 undergoing hormonal changes. In the UK, common methods include skinfold measurements, bioelectrical impedance analysis, and waist-to-hip ratios. These techniques help identify fat, muscle, and water proportions, enabling tailored nutrition and exercise plans. Understanding your body’s composition supports better fat loss strategies suited to midlife physiology and hormonal shifts. For more on fat loss for women UK, see our guide.
According to the NHS calorie guidelines: The NHS recommends an average of 2,000 calories per day for women and 2,500 for men, though this varies based on your size and activity level.
Why Standard Diet Plans Don't Account for Your Hormones
Body composition is the proportion of fat, muscle, bone, and water in the body. Standard diet plans often focus on calorie counting without considering hormonal fluctuations that impact fat storage and muscle retention in women over 40. Hormones such as oestrogen and progesterone influence metabolism and appetite during perimenopause and menopause, affecting body composition. For example, declining oestrogen levels can lead to increased abdominal fat and reduced muscle mass. The NHS women's health and nutrition resources highlight how these hormonal changes require adjustments in diet and exercise to maintain a healthy body composition. Ignoring these factors can result in ineffective fat loss and muscle loss, frustrating many women aiming to improve their health.
How Your Nutritional Needs Change Through Your Cycle
Nutritional needs shift throughout the menstrual cycle, impacting body composition measurements and fat loss strategies. During the follicular phase, energy needs rise slightly as oestrogen increases, supporting muscle repair and growth. The luteal phase sees higher progesterone, which can increase appetite and cravings. The British Nutrition Foundation explains that micronutrient requirements such as iron and magnesium fluctuate, especially for women in the UK who experience heavier bleeding or symptoms of perimenopause. Shops like Tesco and Sainsbury’s offer convenient options rich in these nutrients to support energy and hormonal balance. Tailoring nutrition to cycle phases helps manage weight and supports lean muscle retention, improving overall body composition.
If you’re done paying someone else to tell you what to do, get the Kira Mei Women’s Blueprint — the educational programme that teaches you how to build your own plans, tailored to your hormones and lifestyle. For just £49.99 or £79.99 for the full package, stop wasting money on personal trainers who don’t get your needs and start taking control yourself.
The Foods That Support Hormonal Balance and Energy
The three common mistakes that undermine hormonal balance and energy in women over 40 are neglecting protein intake, overconsuming processed sugars, and insufficient healthy fats. Low protein diminishes muscle synthesis crucial for maintaining lean mass during ageing. Excess sugars contribute to insulin resistance and fat accumulation around the abdomen. Low healthy fats intake disrupts hormone production and mood regulation. Consuming a balanced diet rich in lean proteins, whole grains, oily fish, nuts, and seeds supports hormone synthesis and energy. The NHS Eatwell Guide provides clear recommendations on portion sizes and food groups to optimise these nutrients, helping women maintain a healthier body composition and steady energy levels.
What to Eat Around Your Period, Ovulation and Luteal Phase
Contrary to popular belief, energy intake should not drastically drop during menstruation. In fact, women may require up to 10% more calories during the luteal phase when progesterone elevates metabolic rate by about 150-300 kcal/day. Eating nutrient-dense foods with iron and vitamin C can help counteract iron-deficiency anaemia common in menstruating women, as noted by NHS iron deficiency guidance. During ovulation, antioxidants from colourful vegetables and fruits support cellular repair. Around menstruation, focusing on complex carbohydrates and magnesium-rich foods eases cramps and mood swings. Adjusting your diet to these phases supports hormonal balance and optimises body composition changes naturally.
Kira Mei takes the guesswork out of getting fit after 40 — no generic plans, no wasted effort.
Building a Flexible Eating Approach That Works With Your Hormones
Create a flexible eating plan by tracking your cycle phases and adjusting portions and food choices accordingly. Start by logging energy levels and cravings for one full cycle. Increase protein intake during the follicular phase to promote muscle growth. Prioritise iron and magnesium-rich foods during menstruation and the luteal phase. Limit processed sugars and emphasise healthy fats year-round. Set a review every four weeks to assess changes in body composition and energy.
Frequently Asked Questions
How can women in the UK measure their body composition accurately at home?
Women in the UK can measure body composition at home using bioelectrical impedance scales or skinfold calipers. Bioelectrical impedance devices send a safe electrical signal through the body to estimate fat and muscle percentages. Skinfold calipers measure subcutaneous fat at specific sites. Combining these methods with waist-to-hip ratio measurements provides a practical and affordable way to track body composition changes without professional equipment.
What is the best time in the menstrual cycle to measure body composition for women over 40?
The best time to measure body composition is during the follicular phase, approximately days 6 to 12 of the menstrual cycle, when hormone levels are more stable. This timing reduces fluctuations in water retention and bloating caused by progesterone in the luteal phase, providing more consistent and accurate body composition readings for women over 40.
What are the common body composition measurement methods available in the UK?
Common body composition measurement methods in the UK include bioelectrical impedance analysis (BIA), skinfold caliper measurements, dual-energy X-ray absorptiometry (DEXA) scans, and waist-to-hip ratio calculations. BIA and skinfolds are more accessible and affordable, while DEXA scans provide precise data but are usually available in clinical or research settings.
How does menopause affect body composition and fat distribution in women?
Menopause leads to reduced oestrogen levels, which commonly causes an increase in abdominal fat and a decrease in muscle mass. This shift in body composition increases risks for metabolic conditions. Adjusting diet and exercise to these hormonal changes is essential for managing fat loss and maintaining muscle during and after menopause.
Can waist-to-hip ratio be used to measure body composition in women over 40?
Yes, waist-to-hip ratio is a simple and effective method to assess fat distribution, particularly abdominal fat, which is linked to health risks. For UK women over 40, measuring waist circumference at the narrowest point and hips at the widest provides a ratio indicating risk levels. A ratio above 0.85 suggests higher abdominal fat and potential health concerns.
Stop paying someone else to tell you what to do. Get the Kira Mei Women’s Blueprint — an educational programme that teaches you how to build your own personalised plans, tailored to your hormones and lifestyle. Available now for £49.99 or £79.99 for the full package. Take control and realise what your body really needs.
Disclaimer: This article is for informational purposes only and does not constitute medical, nutritional, or professional fitness advice. Always consult a qualified healthcare professional before making changes to your diet or exercise routine.
Leave a Reply