If you’re in the perimenopause, menopause, or post-menopause phase, you may be noticing changes in your body. One of the most common changes is weight gain or difficulty losing weight. Why does it happen? How can we manage it? Why does weight loss feel impossible? These are some of the burning questions our menopausal clients struggle with before working with our team of specialists
Menopause is more than just a phase; it’s a significant transition that brings about hormonal and metabolic shifts affecting our health, including our weight. It can be an extremely hard chapter in womens levels because of a lack of knowledge, awareness and support – exactly what we aim to teach through our content, blogs, emails and social media communities
Menopause is a natural biological process marking the end of a woman’s menstrual cycles. It’s officially diagnosed after you’ve gone 12 months without a menstrual period. While menopause typically occurs in your late 40s to early 50s, the age can vary.
The Stages of Menopause
Menopause is not an overnight process; it involves three key stages:
- Perimenopause: This phase begins several years before menopause, usually in a woman’s mid-40s. During perimenopause, the ovaries gradually produce less estrogen, leading to menopause-like symptoms such as hot flashes, sleep disturbances, and irregular periods.
- Menopause: This is the point when it’s been a year since your last period. At this stage, the ovaries have stopped releasing eggs and producing most of their estrogen.
- Postmenopause: These are the years following menopause. During postmenopause, menopausal symptoms like hot flashes gradually decrease. However, health risks associated with the loss of estrogen increase.
Many women notice weight gain during menopause due to hormonal changes. As estrogen levels drop, our bodies tend to store more fat in the abdomen area instead of the hips and thighs
This is what is commonly known as the “Menopause Belly”
How to lose weight EFFECTIVELY during Menopause?
As we navigate menopause, maintaining a healthy diet becomes more important than ever. But why is nutrition so crucial during this time, and how can we ensure we’re eating right?
Let’s explore.
Why Nutrition Matters
During menopause, changes in our hormone levels can lead to an increased risk of certain health conditions like heart disease and osteoporosis. Moreover, many women find it harder to maintain their weight during this period. A balanced diet can help manage these risks, support overall health, and aid in weight control.
What to Include
Here are some key elements to consider for your diet during menopause:
- Protein: Incorporate lean proteins like fish, poultry, and plant-based proteins. They can help preserve muscle mass, keep you satiated, and maintain a healthy metabolism.
- Fiber: Foods rich in fiber such as fruits, vegetables, and whole grains can help manage your weight by making you feel full, balancing blood sugar levels, and promoting digestive health.
- Calcium & Vitamin D: To support bone health, include good sources of calcium (dairy, leafy greens, fortified foods) and vitamin D (fatty fish, egg yolks, fortified foods, and sunlight!).
- Healthy Fats: Foods with monounsaturated and polyunsaturated fats, like avocados, nuts, seeds, and fatty fish, can support heart health.
What to Limit
Try to limit processed foods, sugary snacks, and beverages, as they often contain empty calories and can contribute to weight gain. Also, reduce your intake of high-sodium foods to help manage blood pressure.
I have created a Full Menopause and Weight Loss Ebook to help you understand
- Nutrition and Menopause
- Weight Loss Changes
- Exercise and Menopause
- And how to overcome common Menopausal symptoms like Night sweats, brain fog and fatigue
