Due to the physiological changes that happen before and during menopause, it is not uncommon for women to gain a few pounds during this stage. Losing weight, on the other hand, is challenging due to the generally slow metabolism. We have 10 tips to help you lose weight during menopause.
Many women know that losing weight is not as easy as one would like it to be. And, unfortunately, it is not usually easier to lose unwanted kilos over the years.
In addition to typical menopausal symptoms such as hot flashes, sleep problems, or digestive disorders, metabolism can also slow down due to low estrogen levels.
In menopause muscle mass also decreases and the body uses less energy, stores more fat and that leads to weight gain. However, it is possible to counteract it effectively.
1. GET SOME EXERCISE EVERY DAY
Despite the slower metabolism and lower energy needs associated with menopause, many women continue to eat the same amount of food as before, if not more. This is a mistake, especially if you don’t exercise more.
If you also move little, you can gain a few kilos quickly. Sufficient exercise, every day, is essential to counteract weight gain, every day.
Walking is perfect because not only does it have a positive effect on your health, but you can also lose weight. Depending on your pace, you can burn between 200 and 350 calories per hour.
Swimming is considered a real secret weapon to keep fit. It is a form of gentle exercise with the joints and you can burn a total of 700 calories per hour.
2. AVOID SALT
You should avoid adding too much salt to your food in preparation, especially during menopause. Salt is important for the body in small amounts, but in excess it is harmful to health.
High salt intake increases the risk of high blood pressure, and therefore also the development of cardiovascular diseases, the risk of which increases anyway during menopause. Apart from that, it promotes water retention, which women are already prone to during menopause.
3. CHANGE YOUR DIET
Because your body changes during menopause, the best way to counteract weight gain is to change your diet. Avoid empty carbohydrates like white bread, as they do not satiate you in the long term and contain hardly any nutrients.
Sweets, fast or ultra-processed food and alcohol should not be part of your usual diet. Instead, your diet should include more vegetables, fruits, legumes, whole grains, nuts, and healthy oils. To counteract the loss of muscle mass during menopause, you should also consume high-quality protein.
4. COOK YOURSELF
You should cook at home, if possible, especially during menopause. Keep in mind that ultra-processed prepared foods usually contain an excess of sugars, fats and salt, which will negatively affect your figure and your health.
5. DRINK PLENTY OF WATER
If you drink at least a liter and a half of water a day, you can lose weight faster and counteract the gain. In addition to being essential for the body to function properly, water fills the stomach and makes you eat less.
In addition, thirst is often confused with hunger. It’s important to avoid sugary drinks, such as soda and so on, that increase calorie count. Instead, you can drink water and infusions without sugar.
4. COOK YOURSELF
You should cook at home, if possible, especially during menopause. Keep in mind that ultra-processed prepared foods usually contain an excess of sugars, fats and salt, which will negatively affect your figure and your health.
5. DRINK PLENTY OF WATER
If you drink at least a liter and a half of water a day, you can lose weight faster and counteract the gain. In addition to being essential for the body to function properly, water fills the stomach and makes you eat less.
In addition, thirst is often confused with hunger. It’s important to avoid sugary drinks, such as soda and so on, that increase calorie count. Instead, you can drink water and infusions without sugar.
8. CONTROLS THYROID HORMONE LEVELS
Many women don’t know that the risk of thyroid disease increases during menopause. Studies have shown that estrogen levels can affect thyroid hormones, which can lead to hypothyroidism, for example. This, in turn, can aggravate several menopausal symptoms, including weight gain.
9. ADOPT A HYPOCALORIC REGIMEN
It doesn’t matter if you’re going through menopause or not, if you want to lose weight, you need to make sure you experience a calorie deficit. If you burn more calories than you consume in the long run, it will appear on the scale.
You just need to temporarily consume a few fewer calories. It improves the quality of food and consumes smaller portions, especially carbohydrates. If necessary, consult a dietitian-nutritionist.
