Menopause weight gain is a common issue that many women face during the menopausal transition. The hormonal changes that occur during this time can contribute to an increase in body fat, especially around the abdomen. While weight gain is not inevitable, making dietary and lifestyle changes can help minimize and manage menopause-related weight gain.
The best diets for menopausal women focus on controlling calories, managing blood sugar, optimizing nutrition, and reducing inflammation. Here are some dietary strategies to consider:
- Track your calories and aim for a modest calorie deficit. Reducing your calorie intake by 300-500 calories per day can promote gradual, sustainable weight loss during menopause. Use an app or food journal to increase awareness of how many calories you're consuming.
- Emphasize lean protein, fiber-rich complex carbs, and healthy fats. Choose nutrient-dense foods like non-starchy vegetables, beans, lentils, whole grains, nuts, seeds, fish, poultry, eggs, and low-fat dairy. These foods promote satiety and help regulate blood sugar.
- Limit added sugars and refined carbs. Foods like sweets, sugary beverages, white bread, white rice, and processed snacks can lead to blood sugar spikes and inflammation, which encourage abdominal weight gain.
- Eat plenty of antioxidant-rich fruits and vegetables. Fruits and veggies contain antioxidants that combat oxidative stress and inflammation, both of which are linked to menopause weight gain. Aim for 7-10 servings per day.
- Increase intake of foods containing phytoestrogens. Phytoestrogens are plant compounds that mimic estrogen in the body. Food sources include soy, flax seeds, sesame seeds, beans, oats, barley, dried fruits, and legumes. Phytoestrogens may provide protective effects during menopause.
- Choose healthy fats. Swap saturated and trans fats for monounsaturated and omega-3 fats found in olive oil, avocados, nuts, seeds, and fatty fish. These fats have anti-inflammatory properties.
- Stay hydrated. Increased water intake can reduce water retention and bloating. Herbal teas are a flavorful way to hydrate.
- Limit alcohol. Alcohol is high in empty calories and may increase appetite and cravings. If you do drink, keep it to 1 drink or less per day.
Nutrient-dense foods, healthy fats, high-fiber carbs, and lean proteins are the cornerstones of a menopause diet plan. Focus on controlling calories, watching portion sizes, and reducing inflammation through diet. Stay active through weight training, cardio exercise, yoga, or walking to help manage menopause weight gain.
If menopause weight gain persists despite dietary changes, consider seeing a doctor to rule out thyroid issues or other conditions. Hormone therapy may also help normalize hormones and make weight management easier for some women.
Rejuvenate Hormone Clinic offers customized hormone replacement therapy tailored to your unique hormonal needs during menopause and beyond. Their experienced medical team uses cutting-edge diagnostic testing and premier bioidentical hormones to help women find the right hormonal balance. Rejuvenate Hormone Clinic' individualized plans help relieve hot flashes, night sweats, sleep troubles, weight gain, mood swings, low libido, and other menopause concerns. Reach out today to learn more about optimizing your hormones and feeling your best, naturally!
