How to lose or avoid weight gain during perimenopause and menopause? Advice on foods to eat or avoid.
The MenoLife Community

Menopause: the right habits to lose weight

Jul 06, 2023

If you're here because you're worried about gaining weight during menopause, let's start with one thing: it's a completely natural transition in a woman's life, and while there are methods effective way to lose that weight, be kind to yourself if you put on a few pounds.

Like everything about menopause, whether or not you gain weight varies greatly from woman to woman and depends on your genetics, hormones, diet, and lifestyle. On average, this weight gain is between 2 and 5 kilos.

method to lose weight during menopause

Why am I gaining weight during menopause?

Your muscle mass decreases

Our bodies age (surprise!), we exercise less and our hormones fluctuate. Results ? Many women lose muscle mass during this transition, which unfortunately accentuates the first signs of weight gain.

Your hormones go yoyo

Perimenopausal, which precedes the actual menopause, hormones fluctuate between high and low levels before decreasing during menopause. Not easy to keep the balance when hormones get involved!

Insulin resistance, hello belly fat

As we age we naturally become more resistant to insulin, causing a metabolic imbalance. Losing weight therefore becomes a real obstacle course!

Sleep rhymes with well-being

In some women, menopause also leads to sleep disturbances, which in turn lead to weight gain due to a reduced ability to manage hormones and appetite.

So it comes this miracle method?

9 tips, 9 methods, 9 habits to put in place now to help you lose weight and fight against hormonal fluctuations.

Oh the ugly carbs

Simple and no fuss. Reducing the amount of carbohydrates in your diet is an important step in weight loss. For what ? At menopause, we tend to consume more carbohydrates compared to what we need in energy during the day. Excess carbohydrates will thus be stored in the form of fat, especially abdominal fat.

Even more fiber!

A balanced diet for a woman in menopause and pre-menopause should include 30 g of dietary fiber per day. Fiber regulates blood glucose levels and lowers ghrelin levels, a hormone produced by the stomach and which stimulates appetite, by up to 25%.

Would you like soy again?

Scientific research has shown that the isoflavones in soy naturally enhance estrogen activity. Its beneficial effects notably modulate the distribution of fat in the body and help fight against hot flashes and fatigue.

menopause weight loss supplements

A little exercise never hurts

Reduce belly fat with strength training

Natural aging associated with hormonal fluctuations inevitably lead to a decrease in your lean muscle mass. High-repetition strength or resistance training promotes the reduction of abdominal fat, an area often problematic for women during menopause.

Cardio to accelerate weight loss

Cardio training, or aerobic exercise, can help you reduce abdominal fat without losing muscle. The good news ? Cardio requires little or no equipment. It also does not tax your body with more intense exercises, which means that it can allow you to lose weight and stay in shape even after 50 years.

Why not a mix of the two? (resistance and cardio)

To put the odds in your favor, we suggest combining strength training with cardio training. An unstoppable method to regain your waistline and maintain your muscle mass.

Give your body the rest it needs

This rule is essential for any happy and healthy life, but especially during menopause. A bad night will leave your body and nerves defenseless against fluctuating hormones. A beautiful day in an emotional elevator in perspective.

And since good news never comes alone, lack of sleep increases your appetite and decreases your ability to resist unhealthy snacking. Sleeping well is the most effective tool we have to fight menopausal weight gain.

Diet to lose weight during menopause

Eating well is living better!

Adopt a low carbohydrate diet

Low-carb diets have always been popular for losing weight fast, but did you know they're also incredibly effective at reducing belly fat during menopause?

Take the example of this 6-month study conducted with postmenopausal women: they lost an average of 9 kilos, 27.5% body fat and 7.5 cm in waist circumference over the duration of the experiment. Impressive isn't it?

Salakis with good sheep's milk! (the Mediterranean diet for friends)

In postmenopausal women following a Mediterranean diet, bone density and muscle mass would be greater. The Mediterranean diet is a diet rich in fruits and vegetables, cereals, legumes, oleaginous fruits, fish, olive oil.

Low in saturated fat, dairy and red meat, the Mediterranean diet has shown many beneficial effects and may help maintain good health as you age. In particular, it has been linked to a lower risk of cardiovascular disease, diabetes, cancer and other chronic diseases.

Low in saturated fat, dairy and red meat, the Mediterranean diet has shown many beneficial effects and may help maintain good health as you age

Vegetarian or vegan diets? That is the question.

A vegetarian diet rich in soy (and yes! We always come back to soy!) would reduce hot flashes by 84% and promote weight loss in women during menopause. A vegan diet low in fat and enriched with half a cup of cooked soy a day can drastically reduce hot flashes and help to lose the few extra pounds accumulated.

I love water, in 20 or 30 years, there will be more (do you have the reference?)

Women often suffer from dehydration during menopause. This is mainly due to the decrease in estrogen levels. By drinking 8 to 12 glasses of water a day, one can relieve this symptom. In addition, water helps reduce bloating that can occur during hormonal changes.

And lose weight? Drinking water before a meal can help you feel full faster and increase your metabolism, which declines with age. Drinking 500ml of water at least 30 minutes before a meal can even allow you to consume 13% less food during your meal.

Acupuncture is trending

If you're not afraid of needles and are ready to try something different, acupuncture can help! Very serious studies report a decrease in the frequency of hot flashes by 36.7% over 6 months.

The same studies suggested that acupuncture could increase estrogen levels, complementing your naturally declining estrogen levels, which would promote better sleep and a reduction in menopausal symptoms. Who says better sleep says weight loss!

Harmonie Daily , the only supplement we recommend (we are a bit chauvinistic.)

Find your healthy weight with Harmonie Daily. The first hormone-free natural supplement designed to soothe and relieve the 48 symptoms of menopause on a lasting basis. Visible results from the second month of treatment.

With love, The Laboratoires üma team.

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