Last Updated on December 8, 2023
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If you’re a woman going through menopause or perimenopause, you may be experiencing some challenging symptoms, including weight gain. The good news is that there are several strategies you can use to manage your weight during menopause.
In this article, we will discuss the basics of menopause and will also share a sample menopause diet chart, a 5-day meal plan to lose weight.
What is menopause?
Menopause is a natural process that marks the end of your reproductive years. It happens when your body naturally transitions to menopause from perimenopause and your ovaries stop releasing eggs and hormone production decreases. This leads to the end of menstruation. The average age of menopause is around 51 years old, but it can occur earlier or later. Perimenopause starts earlier than menopause.
Why do women gain weight during menopause?
As you approach menopause, your estrogen levels decline and your body’s ability to regulate weight is affected. Lower estrogen levels can also lead to insulin resistance, causing your body to store more fat.
Advancing age is also another factor in weight gain because your metabolism naturally slows down, making it easier to gain weight and harder to lose it.
How to lose weight during menopause
There are several easy tips for losing weight during menopause. By making small, sustainable changes to your diet and lifestyle, you can successfully manage your weight.
The most important step is to adopt healthy eating habits. Eat more of:
- Fresh vegetables and fruits,
- Leafy greens,
- Beans and legumes,
- Fish rich in omega-3 (anchovy, mackerel, salmon, sardines…),
- Raw nuts (hazelnuts, almonds, walnuts, cashews, peanuts),
- Seeds (flaxseed, chia, sunflower seeds, pumpkin seeds, sesame, black sesame), and
- Herbal teas (Fennel, linden, green tea, yarrow, anise, thyme).
Also, cut out refined carbs and fast food, and limit your alcohol intake. These small changes can help you stabilize your blood sugar levels and reduce inflammation, both of which can contribute to weight gain. To have better digestion and detox your body, increase your daily water consumption by up to 2 liters (67 US fl oz) a day.
Bear in mind that you can adapt intermittent fasting to any diet you want. For instance, you can try the famous ketogenic diet (aka keto diet) while following your intermittent fasting schedule. The keto diet (high fat – low carb diet) is known to have an accelerated fat-burning effect.
It’s important to remember that weight loss may not happen as quickly or easily as it did in the past, but with patience and persistence, it is possible to achieve and maintain a healthy weight during this time of life.
Menopause diet plan to lose weight
To help you manage your weight during menopause, here’s a 5-day meal plan to follow:
You can use this meal plan as a perimenopause diet plan to have a smoother transition to menopause.
To sum up
Menopause is a time of natural transition. Instead of hating this period and what it brings, you can follow our tips that will help you get used to it more easily. If you’re dealing with weight-related issues, don’t put too much pressure on yourself and give your body some time to adjust to this next stage in life.
The best diet plan for menopause is the one that’s the most sustainable for you. Besides that, eat fresh and healthy, move your body, and don’t forget to put a smile on your face.