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.
- 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.