Gained 5kg after 45 - how to address?

Gaining 5kg after 45 is common and addressable - but requires a different approach than what worked at 30. Main causes: (1) Estrogen loss shifts fat from hips to abdomen. (2) Sarcopenia - muscle mass loss of 1% per year after 30, accelerated with menopause, lowering metabolism. (3) High cortisol (mid-life stress) promotes abdominal fat storage. (4) Decreased daily activity. PROVEN effective strategies for women 45+: (1) Resistance training 2-3x weekly (not just cardio) - this fights sarcopenia. Resistance bands, dumbbells, or gym. (2) Protein 1.2-1.5g per kg body daily - more than usual recommendation for young adults. Halal sources: chicken, fish, eggs, tofu/tempeh, yoghurt. (3) Reduce refined sugar and starchy carbs (lots of white rice, white bread, cakes) - main cause of abdominal fat. (4) Sleep 7-8 hours - short sleep raises cortisol and ghrelin (hunger hormone). (5) Stress management - high cortisol is the biggest obstacle to losing abdominal fat in perimenopausal women. Support supplements: marine collagen for muscle recovery, magnesium glycinate for sleep, omega-3 for insulin sensitivity. Target: 0.5kg weekly loss, not faster - long-term approach.