Menopause brings about significant physiological changes, and it is not uncommon for women to experience weight gain during this stage. Unfortunately, shedding those extra pounds becomes a challenging task due to the natural slowing down of metabolism. We have compiled 10 effective tips to assist you in managing weight during menopause.
Weight loss is a well-known struggle for many women, and regrettably, it tends to become even more difficult with advancing age.
Aside from the typical menopausal symptoms like hot flashes, sleep disturbances, or digestive issues, the decrease in estrogen levels can also contribute to a sluggish metabolism.
During menopause, the body experiences a reduction in muscle mass, resulting in decreased energy expenditure and increased fat storage, leading to weight gain. Nevertheless, it is entirely possible to effectively combat these changes and maintain a healthy weight.
1. Get some exercise every day
Despite the decreased metabolism and reduced energy requirements that come with menopause, many women continue to consume the same amount of food as before or even more. This can be a critical mistake, especially without an increase in physical activity.
If physical activity remains limited, weight gain can occur rapidly. Engaging in regular exercise is crucial to counteract this weight gain effectively.
Walking is an excellent option as it not only benefits overall health but also aids in weight loss. Depending on your walking pace, you can burn anywhere from 200 to 350 calories per hour.
Swimming is also a fantastic activity to stay in shape. It is gentle on the joints and can help burn a substantial 700 calories per hour. Incorporating these exercises into your routine can make a significant difference in managing weight during menopause.
2. Avoid salt
During menopause, it is advisable to be cautious about excessive salt consumption while preparing your meals. Although salt is essential for the body in moderate quantities, an overabundance of it can be detrimental to your health.
Excessive salt intake can elevate the risk of high blood pressure, which, during menopause, already poses an increased risk of developing cardiovascular diseases. Moreover, it exacerbates water retention, a common concern for women going through menopause. Therefore, it is crucial to be mindful of your salt intake to maintain good health during this stage of life.
3. Change your diet
To effectively combat weight gain during menopause, adapting your diet is key due to the changes your body undergoes. Steer clear of empty carbohydrates, such as white bread, as they provide little satiety and lack essential nutrients.
Eliminate or minimize the consumption of sweets, fast food, ultra-processed foods, and alcohol from your regular diet. Instead, focus on incorporating more vegetables, fruits, legumes, whole grains, nuts, and healthy oils.
To counteract the decline in muscle mass during menopause, ensure you include high-quality protein sources in your meals. By making these dietary adjustments, you can better manage weight and support your overall health during this transformative stage of life.
4. Cook yourself
Cooking at home is highly recommended, particularly during menopause. It is essential to be aware that many ultra-processed ready-to-eat meals are laden with excessive amounts of sugar, fat, and salt, which can have adverse effects on both your physique and overall health. By preparing meals at home, you have better control over the ingredients and can ensure a healthier and more balanced diet, which is crucial during this stage of life.
5. Drink a lot of water
To accelerate weight loss and offset weight gain, it’s beneficial to consume at least one and a half liters of water daily. Water not only plays a vital role in maintaining proper bodily functions but also aids in curbing appetite by filling up the stomach.
Thirst is frequently mistaken for hunger, underscoring the importance of staying hydrated. Avoid sugary beverages like sodas, which contribute unnecessary calories. Opt for water and unsweetened infusions as healthier alternatives to quench your thirst while supporting your weight management goals. Embracing this habit can be especially advantageous during menopause, helping you maintain a healthier body and overall well-being.
6. Get enough sleep
Regrettably, sleep disturbances are a common symptom of menopause. Insufficient or poor-quality sleep can exacerbate other symptoms like mood swings and weight gain.
Inadequate sleep negatively impacts the hormones responsible for regulating feelings of satiety and hunger, potentially leading to obesity. If your goal is weight loss, ensuring you get enough rest is crucial.
Incorporating activities like yoga and relaxation exercises, drinking sleep-inducing infusions, and adopting bedtime rituals can be beneficial in improving sleep quality during menopause. Prioritizing restful sleep can have a positive impact on managing weight and overall well-being during this transformative stage of life.
7. Do sports
Apart from engaging in activities like walking, it’s essential to include several sports sessions throughout your week to effectively manage weight during menopause. Weight training is particularly beneficial during this time as it helps combat muscle loss.
You don’t have to limit yourself to the gym; home workouts can also yield positive results. By incorporating regular weight training exercises, you can preserve and build muscle, which is crucial for maintaining a healthy weight and overall physical well-being during menopause. These workouts can be a significant factor in achieving your weight loss goals and promoting a healthier lifestyle.
8. Controls thyroid hormone levels
It is essential for women to be aware that the risk of thyroid disease increases during menopause. Research indicates that estrogen levels can impact thyroid hormones, potentially leading to conditions like hypothyroidism. This, in turn, can exacerbate various menopausal symptoms, including weight gain.
Staying informed about the potential effects of hormonal changes during menopause can help women take proactive steps to manage their health and well-being effectively. Regular check-ups with healthcare professionals can also aid in early detection and appropriate management of thyroid-related concerns during this stage of life.
9. Adopt a hypocaloric diet
Regardless of whether you are going through menopause or not, achieving weight loss requires maintaining a calorie deficit. Consistently burning more calories than you consume will be reflected on the scale over time.
To attain a calorie deficit, consider making temporary adjustments to your diet. Focus on improving the quality of your food choices and opt for smaller portions, particularly with carbohydrates. If needed, seeking guidance from a dietitian-nutritionist can be beneficial in creating a well-balanced and sustainable plan tailored to your individual needs and weight loss goals. By following these principles, you can work towards achieving a healthier weight and overall well-being.
