As we advance in age, for most women, maintaining our usual weight becomes increasingly complicated. This phenomenon usually begins a few years before menopause, during perimenopause, and continues at a rate of about 1.5 pounds per year (600 grams) starting at age 50.
Although age and genetics play a role, much of this process is related to changes in hormonal metabolism. As our estrogen levels decrease, our metabolism also slows down and fat begins to accumulate in the abdominal area, the menopause belly adds to the hot flashes, irritability and poor sleep.
But how can we prepare ourselves to control this weight gain? Understanding what happens in our body and taking control of our diet is the first step. Keep reading and take note of the recommendations.
What Causes Weight Gain in Menopause?
Menopause, which generally occurs between ages 45 and 55, involves a gradual decline in key hormones such as estrogen and progesterone. These hormonal changes can trigger a series of effects on the body, and one of the most noticeable is weight gain.
However, it is essential to note that hormonal changes are not the only ones responsible for weight gain during menopause. Factors such as aging, lifestyle and genetics also play an important role in this process.
For example, as we age, muscle mass tends to decrease while body fat increases. This loss of muscle mass slows down the rate at which our body burns calories, known as metabolism. This process can make it difficult to maintain a healthy weight.
Likewise, emotional factors such as insomnia, anxiety or depression, combined with decreased estrogen levels, can influence weight gain. On the other hand, genetic factors can also play a significant role; If your parents or other close relatives have extra weight around their abdomen, chances are you do too.
If a slow metabolism, a sedentary lifestyle and genetic tendencies do not help, then get to work because weight gain can be combated.
Strategies to Lose Weight Effectively at this Stage of Life
Losing weight after menopause requires a comprehensive approach that encompasses healthy eating, incorporating exercise, getting good sleep, reducing alcohol consumption and smoking, and constantly monitoring your progress.
Take care of your diet
- Portion Control: Since metabolism tends to slow down, it is essential to control portions and avoid excess calories. Currently there are several methods to accelerate metabolism: Portion Control, Intermittent Fasting, Anti-inflammatory Diet. The important thing is to seek advice on the subject to evaluate which method best suits your lifestyle.
- Prioritize Nutritious Foods : Forget about junk food and build your menu with nutrient-rich foods such as fruits, vegetables, whole grains and lean proteins to ensure a balanced diet. Protein requirements increase during menopause: specialists recommend 1.5 g of protein per kg of weight or 30 g of protein for each meal (breakfast, lunch and dinner). Protein consumption added to exercise will help you maintain muscle mass, accelerate metabolism, lose fat and prevent osteoporosis.
How to consume 30g of protein at each meal: 150 grams of protein from chicken, turkey, beef, sirloin, fish. 250 grams of fresh cheese, 6 yogurts or 3 (if they are 10 g/100g) 60 g of textured soy, 200g of tofu. 4-5 eggs and half a cup (250 mL) of legumes.
Incorporate Exercise Effectively
- Essential Physical Activity: Exercise is more important than ever during menopause, as it improves mood, promotes a healthy weight, and protects muscles and bones. However, it is essential to choose the right type of exercise.
- Aerobic Exercises : Activities such as walking, swimming or cycling are excellent options to burn calories and improve your heart health, in addition to helping with metabolism.
- Flexibility and Balance: Don't neglect stretching and balance exercises, as they are essential to maintain mobility and prevent injuries.
Sleep Well Lose Weight
Many women face sleep problems during menopause due to hot flashes, night sweats, stress, and other physical effects related to estrogen deficiency. Despite these challenges, it is crucial to do everything possible to improve the quality and quantity of sleep, as this plays a vital role in weight management. Sleeping well loses weight, and this is a fact backed by science.
Don't forget Natural Supplements
Natural supplements may be beneficial in supporting weight loss and improving overall health during menopause.
Supplements for Bone Health : In addition to a balanced diet, it is essential to support the absorption and fixation of essential nutrients for bone health, such as calcium, magnesium, phosphorus and vitamin K. Zenzsual's Bye Bye Menopause supplement , 100% vegan and estrogen-free, it is an option that can help maintain bone health.
Weight Control and Wellness : Apple Cider Vinegar Gummies offer an alternative to control weight and improve overall health. Additionally, they contain ingredients such as folic acid and vitamin B12, with only 10 calories per gummy. One or two sugar-free gummies on an empty stomach will help you satisfy your hunger.
CBD for Anxiety and Appetite Control: CBDZen , a product containing CBD (cannabidiol), can influence metabolism and help control anxiety and appetite. Additionally, CBD is known for its ability to improve sleep quality, making it an ally in weight management.
Losing weight after menopause is challenging, but it is achievable with the right approach. Hormonal and metabolic changes can make the process difficult, but adopting a healthy diet, regular exercise, natural supplements and professional support are essential to achieving your goals. Before starting any weight loss program, consult a health professional and consider receiving guidance from a dietitian or personal trainer to create a safe, personalized plan.
Stay patient with yourself and seek support when necessary. Maintaining a healthy weight is an important step toward an active and fulfilling life after menopause. You can do it!
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