Menopause weight gain is one of the most common side effects that women experience during this time. Although when it comes to menopause and weight gain, there are many factors to consider such as age, lifestyle, eating habits, genetics, diet and hormones. This is why it is very difficult to say that every woman will experience menopausal weight gain because it varies from each woman. The reason for gaining weight is typically different for each person as you have to weigh out their lifestyle habits.
If you want to know how to lose weight after menopause you must follow a strict set up dietary and lifestyle habits. A lot of symptoms and weight gain can be avoided with the help of a healthy lifestyle. Losing weight during menopause doesn’t have to be a difficult time, you may just need to make a few changes.
Does menopausal weight gain happen to everyone?
Aside from menopause as you age you will notice that your weight will fluctuate naturally. When you throw in the craziness of your hormones changing, then this just increases the chances of weight gain. When you enter menopause, your hormones are all over the place which causes bloating during menopause leaving you heavier in your midsection. Although we would like to pinpoint all of the changes solely to your hormonal changes, this typically happens with the help of your lifestyle. As you begin to age you lose your muscle mass which results in fat increase. In addition most women continue their lifestyle the way it was and begin decreasing their physical activity which is a clear cause for menopause weight gain. So if you want to know how to lose menopausal weight gain, the first step is decreasing calories and getting active!
Something to consider when observing your menopausal weight gain is your genetics. It is more likely that if your mother and or grandmother carries extra weight in their midsection that it can happen to you as well. Along with many symptoms and even timing of menopause, you can reflect on your mother to see how it may align for you. If you notice that your genetics may make it harder to keep off the weight then you will want to be cautious with your eating habits and lifestyle. Getting proper sleep and exercise is vital to maintain menopause weight.
How to lose weight after menopause?
Hormonal changes typically continue after perimenopause as women enter into menopause. According to many studies, 1,900 women who entered menopause sooner than 51 had less amount of body fat. This is due to simply age. Many women associate menopause weight gain solely with menopause, but when you factor in age it makes a huge difference. Those that enter into menopause earlier in life don’t experience weight gain to the same capacity as someone who may start later in life at an older age. Most women believe that once menopause is over that they may go back to their original weight, unfortunately, this is not true. If you were one who didn’t experience weight gain during menopause then you may experience it after.
Here are a few tips on how to lose menopausal weight gain. Menopause and weight gain generally go hand in hand, so is how you can manage a healthy weight before, during and after menopause. Use these tools to come up with a healthy menopause diet plan.
- Increase your fiber intake – fiber helps you feel full longer which will prevent you from overeating and indulging in the wrong foods. This will certainly help you with losing weight during menopause.
- Consume healthy fats – swap out your unhealthy fats with good fats such as avocado, flaxseeds, salmon, olive oil and almonds. These items are key to menopause weight loss.
- Increase your typical exercise routine 15-20 minutes a day, try to increase your time more as you go. This is a great way to monitor your weight loss after menopause.
- Reduce sodium intake – bloating during menopause comes from many things, one of which is your salt intake. The more sodium you consume the more you may experience weight gain after menopause.
- Eat every 3-4 hours to be sure that you are fueling your body properly. A lot of women don’t understand that menopause and weight gain comes from overindulging. If you are one who has a tendency to overeat, you may want to try portion control using smaller plates as well.
- Don’t deprive yourself, if you’re feeling like dessert or something sweet then manage this in moderation. The more you deprive yourself, the higher the chances of indulging you have.
What is the best diet for menopause?
If you’ve been reading, then you’re aware that what you eat affects many of your menopausal symptoms including bloating during menopause and weight gain. Following a strict menopause diet plan will help keep you on track and steer clear from any additional weight gain that you may experience. During menopause your estrogen levels will decline causing symptoms to worsen and potential health risks. Here are the top foods you should be consuming for your diet for menopause.
- Dairy products: If you’re lactose there are many alternatives but for those that are not, vitamins D and K are vital in this time. Add foods such as, yogurt, cheese and milk to your diet. In addition to this being great for your physical needs, it helps provide better sleep at night for those that have common sleeping problems.
- Healthy Fats: As mentioned above this is a great way to lose weight – you can sprinkle flaxseeds or chia seeds onto your yogurt. Other great options are fatty fish, mackerel, salmon and anchovies.
- Whole Grains: Brown rice, whole-wheat bread, barley, quinoa and rye. Increasing your whole grain intake helps reduce risk of heart disease and other health complications as well.
- Fruits and Vegetables: Strawberries, blackberries, blueberries, broccoli, bell peppers and almost anything that falls under the category of “fruits and vegetables” will suffice. In a study that was done on menopausal women, it was found that eating more fruits, vegetables, fiber and soy experienced a 19% decrease in hot flashes. So in addition to maintaining a healthy weight, it helps with other menopausal symptoms.
- Phytoestrogen-containing food: Soybeans, chickpeas, peanuts, grapes, berries, plums and barley.
By adding in dairy products, healthy fats, whole grains, fruits, vegetables and phytoestrogen-containing food you will give yourself a quality diet that can help maintain and control weight. During this time you’ll want to consume fewer carbs and more protein. Also, if you’re wondering, does estrogen make you gain weight, for women who are experiencing menopause your estrogen levels are naturally decreasing which is why it’s needed. Weight gain during menopause happens for many reasons, a drop in estrogen is a key factor.
Does menopause cause weight gain?
To conclude this article, it’s not that menopause itself causes weight gain but more so the life choices that you make with it. Menopausal weight gain does not need to happen to every woman, but you may need to put in more effort. Whether you’re looking for ways how to lose menopause weight, how to manage bloating and menopause and or managing menopause water retention there is a solution to all.
Following our menopause diet plan will get you on the right track to avoiding menopause weight gain and rather may help with menopause weight loss. Menopause is already a very stressful time to adjust to these changes that life is throwing at you. Menopausal symptoms can be already a lot for women to deal with, so practicing these ways to manage your weight can help take some stress off of you. Remember that practicing healthy lifestyle habits like getting a night of restful sleep, eating healthy, managing calories and staying active. The more active you are the less likely you’ll experience menopause weight gain and actually alleviate any symptoms that you may have been experiencing.