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.