Weight gain during menopause may seem like an inevitable downside of aging. But the good news is that it’s not mandatory. We spoke to dietitians and nutrition experts who reveal the 10 best ways to limit menopause-related weight gain, while improving your health and energy levels.
As your body goes through menopause, hormonal changes can increase body fat, especially around the abdomen. According to a Study 2022, weight gain during menopause is often caused by reduced metabolism and lack of exercise. It is linked to a higher risk of cardiovascular disease, type 2 diabetes and other health problems. Fortunately, by following these expert tips, you can go through menopause with confidence and maintain a healthy weight.
Understanding how to manage weight gain during menopause is crucial for physical and mental well-being. Hormonal changes during this period can affect metabolism, muscle mass and energy levels, making it more difficult to maintain a healthy weight. However, with the right strategies, you can counteract these changes and keep those extra pounds off during this important life stage.
Keep reading to learn the best ways to limit menopause-related weight gain, according to registered dietitians.
Limit sugary drinks.
Replace high-calorie sodas, sweet teas, and energy drinks with water, herbal teas, or sparkling water with a hint of citrus.
Destini Moody, RDN, CSSD, LDregistered dietitian and sports dietitian at Garage Gym Reviews, tells ETNT“During menopause, the body does not process carbohydrates as it should. Drinks high in sugar can cause a person to consume a large amount of sugar in a very short period of time. This is detrimental because it causes a spike in blood sugar levels and a subsequent crash that can cause you to eat more calories. This situation is even worse because sugary drinks are also high in calories but have little nutritional value.
Incorporate resistance training.
Incorporating resistance training into your routine can build muscle mass, which research suggests that it can speed up your metabolism, helping you burn more calories even at rest.
“After age 30, your muscle mass starts to decline, which is natural with aging,” says Moody. “You can lose up to 8% of your muscle mass every ten years after the age of 30, and menopause has been shown to accelerate this muscle loss even faster due to the natural decline in estrogen. However , the more muscle you have, the faster your metabolism and the more calories you can burn at rest.
Eat more whole grains.
A 2022 report Published in Food science and nutrition concluded that whole grains can help stabilize blood sugar levels and keep you feeling full longer by digesting more slowly than refined grains. This can prevent overeating and promote healthy weight management.
“Menopause comes with insulin resistance, meaning your cells don’t respond to insulin the way they should,” says Moody. “This causes the body to be unable to send glucose from food where it should go, so it is stored as fat. However, eating fiber-rich whole grains like brown rice, oats, and pasta Whole grain can help your body better handle incoming glucose. These types of grains are digested more slowly because fiber reduces the rate at which carbohydrates are released into the bloodstream as glucose, giving the body more. time to process it properly and reduces the chances of calories turning into tissue.”
Get enough sleep.
It’s no secret: regular, quality sleep is essential to staying healthy. Lack of sleep was associated with weight gainincreased risk of obesity, reduced metabolism and risk of chronic disease.
Moody tells us, “The combination of lack of sleep and the altered estrogen levels that comes with menopause can change the way the body burns fat, which can lead to weight gain.” Getting about seven to eight hours of sleep a night can greatly help your body burn fat. the body uses body fat better in a way that makes weight management easier.
Reduce stress levels.
Chronic stress increases cortisol levels, which can lead to weight gain, especially around the abdomen.
Gianna Masi, CPT, RDNcertified personal trainer and registered dietitian at Barbend, explains: “When too much cortisol is produced, your body has a harder time burning calories. Pair this hormonal disruption with menopausal hormones already working against you in the weight department, and you are fighting an uphill battle.
Masi recommends finding non-food-related ways to relax and reduce stress, such as meditation, breathing exercises, yoga, and activities you enjoy.
Increase your NEAT
NEAT stands for non-exercise activity thermogenesis, which encompasses all the calories you burn during daily activities that are not considered formal exercise, such as walking, moving, and performing household chores.
“Research has shown that increasing NEAT can significantly increase daily intake calorie expenditure, helping to manage weight gain during menopause,” says Masi. “To increase your NEAT, incorporate more movement into your daily routine. Take the stairs instead of the elevator, park farther from your destination, or get up and stretch regularly if you have an office job. These small changes can add up to make a big difference in managing menopausal weight gain. »
Increase your protein intake.
“Protein is essential for maintaining muscle mass“, which tends to decrease with age and during menopause,” says Masi. “Adequate protein consumption alongside resistance training can help preserve lean muscle tissue, which is metabolically active and helps burn calories. Additionally, protein has a higher thermal effect than fats and carbohydrates , which means the body uses more energy and burns more calories digesting protein.
Try to include a source of protein with each meal, such as lean meats, fish, eggs, dairy, beans, tofu or legumes. This can help you feel fuller for longer, reducing the risk of overeating and helping to manage weight gain during menopause.
Eat more fiber.
Fiber promotes digestive health and helps you feel full longer, reducing your chances of overeating or mindless snacking.
Masi says: “Foods high in fiber can help you eat less and stay satisfied longer, facilitating weight management during menopause. Incorporate fiber-rich foods such as fruits, vegetables, whole grains, and legumes into your diet. Consume at least 25 grams of fiber per day. This promotes weight management, benefits heart health and reduces the risk of certain diseases. »
Limit alcohol.
Masi recommends limiting alcohol consumption to moderate amounts or only drinking it on special occasions.
“Alcohol can contribute to weight gain because of its high calorie content and its tendency to lower inhibitions, leading to overeating or making poor food choices,” says Masi. “During menopause, building and maintaining lean muscle mass becomes even more important, and alcohol can inhibit your recovery and ability to gain muscle.”
Stay consistent with meal timing.
Stay consistent with your meal schedule by eating three balanced meals and one or two healthy snacks per day.
“Eating at regular intervals helps maintain stable blood sugar levels, which can be beneficial during menopause, when hormonal changes can affect metabolism and appetite,” says Masi. “A consistent meal schedule prevents overeating and helps manage hunger signals effectively. Avoid skipping meals, as this can lead to overeating later. A regular meal schedule supports your metabolism and can help manage hunger. weight gain during menopause.
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