8 Methods That Prevent Weight Gain During Menopause

Some people believe that weight gain during menopause is a fact of life that can not be avoided. They believe that their metabolism will undergo certain changes, and that it will be difficult, if not impossible, to control this.

When you have a gradual phasing out of your normal menstrual cycle, it means that your body produces less estrogen. Hormonal changes will in turn be reflected in both your body and your mood.

However, being aware of the changes that this process can lead to, you can take some early action to prevent them, while at the same time listening to the advice of your doctor.

Menopause is a new phase in your life that can present challenges. But fortunately, it is possible to live as full, healthy and happy as before, just by taking care of yourself. In today’s article we will explain how to avoid weight gain during menopause.

Causes of weight gain during menopause

According to the European Medical Institute of Obesity, women can gain a weight gain during menopause of 4.5 – 9 kg.

Is this inevitable, you may ask? Is there anything we can do to stop this in this phase?

Of course it is. If you take the necessary steps, you can prevent this from happening to you, while at the same time you also get a better quality of life in general. But to understand the changes a little better, let’s first discuss the causes of weight gain during menopause.

Hormone disorder

During menopause, the body will stop producing estrogen. This means that you will notice some small changes:

• Your metabolism will slow down and your adipocytes (fat cells) will increase.

• You will need less energy to power your body, and everything you consume that is more than what you need will be converted into fat.
• In many cases, women experience emotional changes during menopause. This can lead to sleep problems, anxiety, and even depression.
• Menopause can lead to eating disorders.
• Some women will experience loss of muscle mass.
• Menopause will gradually reduce your muscle fibers. You will gain more fat and less muscle, so you will lose the strength and mobility  you could have enjoyed just a few years ago.

Coping with your emotions

Something that usually occurs in women who go through menopause is that they experience some of the changes in a negative way.

When they look in the mirror, they can see that they have gone up a size or two, when they have eaten normally. They wonder: I take care of my diet, but why did I suddenly get this fat around my stomach, thighs, or even my face?

It is important to be aware of what is happening in your body – only then can you find better ways to improve your quality of life.

Sometimes the emotional challenges can lead to you having to take certain medications, such as antidepressants. In the long run, these can also lead to weight gain and physical changes. Remember to take this into account.

Explore 8 things you never knew about menopause

What can you do to avoid menopause?

A new phase requires new strategies

You can still be beautiful and still see yourself as attractive. Menopause is the beginning of a new phase in your life that will be lived to the fullest, where you are aware of the new changes in your body. You have to adopt new strategies

Do not hesitate to seek the help of your doctors to guide you through this transition, as hormone treatments can sometimes be helpful.

It depends on your individual needs and your body type.

However, there is one thing that needs to be emphasized: the body needs fewer calories during menopause. This does not mean you have to eat less – you just have to eat better.

2. Prioritize eating certain vegetables

• Spinach
• Broccoli
• Pumpkin
• Cauliflower
• Eggplant
• Garlic
• Onion

Eat two servings of fruit a day

As you know, there are fruits that have a high sugar content, which can lead to weight gain if you eat too much of them.

The European Medical Institute of Obesity suggests that you should eat two servings of fruit a day.

Want to know what the best options are?

• Fruits with white pulp: pears and apples.
• Oranges and strawberries are good sources of bioflavonoids that can help relieve symptoms such as hot flashes.

• Pomegranate

4. Say yes to whole grain oatmeal

• It is highly recommended that you eat oatmeal or pumpernickel bread for breakfast
• During lunch, for example, you can eat salads and vegetables

5. Eat oily fish twice a week

Fish such as salmon provide important omega 3 fatty acids and protein to help improve the health of your heart and your body’s overall balance.

6. The importance of white meat and healthy fats

It is very good for your health to replace red meat with white meat, fish or meat-free dinners. It is also recommended to eat foods that contain healthy fats.

• Chicken or turkey
• White fish, such as halibut, cod and anglerfish
• Linseed
• Add olive oil, chunks of avocado and nuts to your salads

7. Remember to drink 1.5 to 2 liters of water a day

• It is important that you remember to stay well hydrated. To do this, always try to carry a bottle of water.
• It can also be a good idea to drink moderate amounts of red wine now and then, as it seems that red wine has many good health effects. But remember that red wine also contains a lot of calories.

8. Get enough exercise

Put on some comfortable clothes and invite a friend to go for a walk, dance, swim or cycle. If you get 45 minutes of aerobic exercise every day, it will be a very good habit.

Avoid depression with walking

Try to follow all these tips to avoid menopause weight gain.