Menopause can trigger changes in body composition, metabolism, and hormone levels that make it more likely to gain weight. The good news is that with a healthy lifestyle, you can counteract many of these changes. Here are some effective strategies:
Eat a nutrient-rich, balanced diet. Focus on getting plenty of fruits, vegetables, whole grains, lean protein, low-fat dairy, and healthy fats from sources like nuts, seeds, avocados, and olive oil. These provide vitamins, minerals, fiber, and antioxidants to nourish your body. Avoid processed foods high in sugar, salt, and unhealthy fats as these promote weight gain.
- Get adequate protein. Aim for 20-30 grams per meal to preserve and build calorie-burning muscle mass. Good protein sources include fish, beans, Greek yogurt, eggs, and chicken.
- Watch portion sizes. With a slower metabolism, you need less food energy than before menopause. Downsize portions to avoid excess calorie intake.
Engage in regular exercise. Exercise is key for counteracting the drop in metabolism and
loss of muscle mass.
- Do cardio and strength training. Cardio burns calories for weight loss, while strength training preserves and builds calorie-burning lean muscle mass. Aim for 150 minutes of moderate cardio and 2 full-body strength workouts per week.
- Incorporate interval training. High-intensity intervals can boost metabolism and burn more fat than steady-state cardio. Try alternating between short bursts of intense effort and recovery periods during your cardio workouts.
Get enough sleep. Lack of sleep can disrupt hormones that regulate appetite and body weight.
Aim for 7-9 hours per night. Adopt good sleep habits like limiting electronics before bedtime and creating a restful environment in your bedroom.
Manage stress. High cortisol levels from chronic stress can lead to increased belly fat.
Make time for relaxing activities like yoga, meditation, massage, or even just deep breathing. Getting stress levels under control can help normalize cortisol.
Consider supplements. Nutritional supplements can help fill any gaps in your diet.
Ask your healthcare provider about supplements shown to support weight management during menopause, like calcium, vitamin D, and whey protein powders.
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