Trying to lose weight during perimenopause and menopause may feel like an uphill battle. Often the methods you relied on in your earlier years don’t work as well. This is because your body has undergone changes. Your health routine will most likely need to be tweaked.
Here are some actions you can include in your routine to help you improve your body composition and lose weight.
Manage menopause with your diet
Lower levels of estrogen in menopause can affect your feelings of satiety. Eating a diet rich in protein, fiber, and healthy fats can make you feel full. Filling up on whole foods that are good for you makes less room for processed snacks high in sugar, sodium, and unhealthy fats.
Also, getting adequate protein is important for building and maintaining muscle. As stated earlier, having less muscle affects your metabolism. This is a leading cause of weight gain as we age.
While you can build and maintain muscle as you enter menopause, it can be more difficult. You most likely won’t achieve the muscle profile you had or could have had earlier in your life. Therefore, you may need to experiment with your daily calorie intake.
Find what is the right amount of calories for you to maintain a healthy weight. This can differ from person to person. Due to metabolic changes from menopause and aging, you may need fewer calories than before.
However, don’t limit your calories too far and “crash diet” in an attempt to lose weight quickly. Crash diets can lower your metabolism, lead to disordered eating, and let's face it, are not an enjoyable experience. For healthy weight loss, you want to be in it for the long game. The slow and steady approach to weight loss is the way to go.
Research indicates that incorporating phytoestrogens into your diet during menopause may relieve symptoms for some women.
Phytoestrogens are plant-based compounds that are similar in chemical structure to the estrogen your body produces. Phytoestrogens can bind to estrogen receptors in your body and may alleviate the effects of low estrogen.
The added benefit of phytoestrogen sources is that they are often rich in fiber, protein, minerals, and vitamins to contribute to your health. A study in 2000 suggested that phytoestrogens could play a part in maintaining cardiovascular health.
Here are some great whole foods you can add to your diet to address weight gain during perimenopause and menopause:
Good sources of protein
lean animal protein such as turkey, chicken, and fish
legumes like red kidney beans, peas, and soy products
quinoa
nuts and seeds like almonds, walnuts, cashews, and Brazilian nuts
Healthy sources of fat
avocados
olives and olive oil
nuts and seeds such as chia seeds, almonds, and sunflower seeds
omega-3-rich fish like salmon and mackerel
Phytoestrogen sources
soy products like tofu, tempeh, and soy milk
cruciferous vegetables like kale and broccoli
peaches, apples, and berries
grains, such as oats, quinoa, wheat germ, and rice bran
legumes like chickpeas, mung beans, and alfalfa
nuts and seeds such as flaxseed, sesame seeds, and pistachios.
Manage menopause weight with exercise
Having a regular exercise routine is important for good health. Exercise can help you to manage your weight, improve your mood and increase your energy levels.
Here are some activities to consider adding to your routine:
Weight-bearing exercise
Bodyweight exercises, weight lifting, or using resistance bands can help you build muscle and prevent muscle loss. This in turn will help give a boost to your metabolism and weight loss efforts. Aim for 2 to 3 times per week.
Also, weight-bearing activity strengthens your bones, preventing osteoporosis. Your risk of getting osteoporosis increases as you reach menopause. So, resistance training is a great addition to your routine.
Aerobic activity
Get your blood pumping and improve your cardiovascular health through brisk walking, cycling, dancing, or any aerobic exercise you enjoy. Research indicates that aiming for 150 minutes of activity per week will get you the most benefit.
Flexibility and mobility exercises
As you age and during menopause, you may experience joint pain and stiffness. To help you to stay active, add flexibility and mobility drills to your routine. Yoga is a great option as it also incorporates meditation, focus, and relaxation techniques.
Manage menopause weight with lifestyle
Here are some lifestyle suggestions to help you to maintain a healthy weight during menopause.
Reduce stress
Increased cortisol, the stress hormone, may lead to weight gain in some people. Add stress management practices into your routine, like meditation, yoga, recreational activities, and exercise. Hypnotherapy has also been shown to help with menopause related stress, and improve sleep.
Staying connected with friends and family, and maintaining a social life are also good for stress prevention.
Practice good sleep hygiene
Poor sleep can lead to weight gain due to effects on your energy, metabolism, and regulation of hunger. As you approach evening time, wind down. Limit exposure to blue light such as TVs and phone screens. Studies suggest that blue light can affect melatonin production, a hormone that regulates your circadian rhythm.
Consider taking an Epsom salt bath. Bathing itself can be relaxing, and you’ll be absorbing calm-inducing magnesium as well. Baths not your thing? Magnesium can be taken in vitamin form or absorbed through the skin via creams and sprays. Be sure to check with your doctor before taking supplements.
Limit alcohol
Excessive intake of alcohol can cause weight gain, and disrupt your sleep. Research indicates alcohol in excess can increase your risk of heart disease, cancer, osteoporosis, and other diseases.
Note: When making changes to your diet, supplement intake, and exercise routine, it’s always a good idea to check in with your doctor.
The Wrap Up
Gaining weight during menopause can be tough. On top of weight being harder to lose as you age, you’re dealing with a host of hormonal changes. Muscle loss and declining estrogen can see the scales going up. But there are actions you can take to help you on your menopause weight loss journey. Eating a diet rich in whole foods, proteiin, fiber, phytoestrogens and healthy fats; regular exercise; stress reduction and improved sleep! The added bonus of the above tips is that they’ll deliver more benefits than just weight loss. They’ll help you to improve your overall well-being, and may also help with some of the not-so-fun symptoms you’ll face during menopause.
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