Don’t let your weight go up
Menopause weight gain is almost considered “normal,” as 50% of women report gaining 3-5 kilos . It’s not inevitable, however, that a woman will gain weight during menopause. Hormones are one factor that contributes to menopause weight gain, but personal health habits are another. The more weight a woman gains, the harder it will be to lose those kilos.
Weigh yourself once a week and adjust your diet if your weight changes by 1 or 2 kilos. If you’re eating more meals with friends or in restaurants, prepare smaller meals when you eat at home.
Engage in physical activity every day
A sedentary lifestyle contributes to weight gain and makes it hard to lose weight. We also tend to become less active as we age. Our basal metabolism also slows down (we burn fewer calories when we’re at rest), increasing the effects of exercising less.
Engage in daily physical activity even if you don’t play sports. What is the simplest and most effective activity? Taking a brisk 30-45 minute walk every day.
Eat a balanced diet
A study carried out in the United States found that women who gained weight during menopause were paying less attention to their diet. It’s not a secret that women need to eat a healthy and balanced diet to avoid gaining weight during menopause! Stop eating fatty, salted, and sugary foods, and include lean meats, fresh fruits and vegetables, grains, legumes, and low-fat dairy products in your diet. Eat reasonable amounts these healthy foods.
Limit fried foods, processed meats, alcohol, snacks, and candy. Choose instead dishes that don’t contain added fats (i.e., steamed or grilled foods) or unsaturated fatty acids (good options include fatty fish, oleaginous fruits, or nuts).
Focus on smaller portions
Our bodies tend to replace muscle with fatty mass once we reach age 40 (a process known as sarcopenia). And what is the result? Muscles are the body’s main consumer of energy, but weaken as we age. In practical terms this means that we should reduce our calorie intake . Once women reach age 45, their estimated daily calorie requirement is between 1,500 and 2,000 kcal/day.
Practical stepsPrepare smaller portions when you cook, use smaller plates, and don’t eat a second helping.
Water retention is common during menopause and in the 3-5 years leading up to it (which are known as perimenopause). Water retention is one result of falling progesterone and estrogen levels. Blood circulation also becomes more difficult during menopause.
Limit water retention
Limit salt as much as possible, as it impacts water retention directly. Focus on the cleansing and detoxifying plants that help improve circulation, such as cherry stalks, burdock, ash, and birch.
Drink fluids, but not just anything
Of course you need to drink water, but avoid sparkling water to maintain a flat belly (sparkling water increases the feeling of abdominal swelling). You can prevent water retention by hydrating properly, which also helps avoid dry skin (another problem that occurs during menopause). How much water do you need? You should drink eight glasses, or 1.5 liters of water a day.
Drink 1-2 glasses of water with meals and stay hydrated throughout the day (by drinking herbal or other teas and eating fruits and vegetables with high water content).
Have your hormone levels checked
Some hormone disorders that are more common during menopause (such as hypothyroidism) can cause weight gain. Don’t wait to consult your doctor to order, who will order a complete hormone assessment. If you are diagnosed with a hormone disorder, your doctor will recommend treatment to restore healthy hormone levels.
Consult your treating doctor if you experience unexplained weight gain, intense fatigue, or mood changes.
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