How to avoid menopausal weight gain?

Women usually complain of weight gain in menopause, even their food intake is not increased. In menopause, the lifestyle changes and the hormonal fluctuations might be the cause; lower estrogen levels leads to the distribution of fat in the midsection. But that does not mean you will not be able to control this gain, these are some tips that will help you to balance your hormones and control your body weight:

Strength training.

As you age, you slowly start to lose muscle. Muscle is part of the body that burns calories the most, the less muscle you have, the less your body burns. Studies show that as early as age 30 we start to lose 5% of our muscle mass with each passing decade. Strength training helps to replace the lost muscles, and boost your metabolism.

Enjoy Healthy Sleep

In menopause, having a good night’s sleep may become challenging. The hot flashes make it hard to sleep at night. Sleep deprivation affects the hormones that control appetite, leading to an increase in Ghrelin, the ‘hunger hormone’, and a decrease in Leptin, the ‘satiety hormone’, which increase appetite and food intake.

Research indicates that soy might be useful in preventing hot flashes in women. Also, Omega-3 which is found in, seafood, flaxseeds, or chia seeds have similar effect That is why we, Lana’s & Dina’s Diet Center, aim to add soy and omega- 3 sources to our meals in the weight loss program.

Avoid stressors

In this age usually women have many stressors, related to children, work, or due to the hormonal changes. Stress increases the levels of cortisol hormone which increases the accumulation of fat in the belly.

Exercise benefits both your mind and body, it helps to relieve stress. Exercising even for short time can give an effect that lasts for hours. Also, you can benefit from social support to help you relieve stress.

Although weight gain is very common in menopause, it can be avoided with some lifestyle changes, moderate exercising and a healthy and balanced diet.

To know more about our weight loss program, you can check this link: The Weight Loss Program

Edit by: Dietitian Reham