Weight gain is a common symptom during menopause, mainly due to hormonal changes that lead to a slower metabolism. The good news is that with some key lifestyle changes, it is possible to maintain and even lose weight.
Diet plays a crucial role. Focus on a balanced, nutrient-rich diet full of vegetables, fruits, whole grains, lean protein, low-fat dairy and healthy fats like avocados and nuts. Avoid added sugars, refined carbs and saturated fats as these contribute to weight gain.
- Consume plenty of fiber from whole grains, fruits and vegetables as fiber promotes satiety and supports weight loss.
- Protein takes longer to digest keeping you feeling full for longer. Have a source of protein with each meal/snack.
- Healthy fats like those found in olive oil, nuts and seeds help regulate appetite hormones resulting in less overeating.
- Stay hydrated by drinking ample water daily. Sometimes thirst masks itself as hunger pangs.
Exercise is equally important for supporting weight loss and offsetting the drop in metabolism.Aim for 150-300 minutes of moderate activity per week.
- Perform both aerobic exercise and strength training. Aerobic exercise burns calories and helps manage weight while strength training builds metabolism-boosting muscle mass.
- Interval training, alternating between high and low intensity, is time efficient and boosts metabolism.
- Incorporate both cardio machines, bodyweight exercises and use resistance bands for variety.
Stress can stimulate appetite and cravings, so employ stress management techniques like meditation, yoga and deep breathing.
Sleep at least 7 hours nightly for optimal hormone regulation and appetite control.
Vitality Hormone Clinic specializes in bioidentical
hormone therapy to help women alleviate menopausal symptoms including weight gain. Our individually customized treatments rebalance
estrogen,
progesterone and
testosterone levels, helping regulate key bodily processes that contribute to weight management. Contact us today for a consultation.
While menopause presents challenges, having a healthy lifestyle regimen focused on nutrition, exercise and stress moderation makes
weight management achievable. Consistency is vital - make gradual changes that you can sustain long-term. Be patient and compassionate with yourself throughout the process. Over time, your commitment will keep you feeling and looking your best during menopause and beyond!
