Weight gain duringmenopausemay seem like an unavoidable downside of aging.
But the good news is it doesn’t have to be.
As your body transitions through menopause, hormonal changes canincrease body fat, particularly around the abdomen.
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According to a2022 study, weight gain during menopause is often resulting from reduced metabolism and lack of exercise.
Understanding how to manage weight gain during menopause is crucial for physical and mental well-being.
Keep reading for the best ways to keep menopausal weight gain at bay, according to registered dietitians.
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Limit sugary beverages.
High-sugar beverages can cause one to consume a large amount of sugar in a very short period.
This situation is even worse because sugar beverages are also high in calories but have little nutritional value."
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Incorporate resistance training.
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Eat more whole grains.
This can prevent overeating and support healthy weight management.
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Get enough sleep.
It’s no secret that regular quality sleep is essential for staying healthy.
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Reduce stress levels.
Chronic stress increases cortisol levels, which can lead to weight gain,especially around the abdomen.
Increase your N.E.A.T.
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“Research has shown that increasing N.E.A.T.
can significantly boost dailycalorie expenditure, helping to manage weight gain during menopause,” explains Masi.
“To increase your N.E.A.T., incorporate more movement into your daily routine.
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These small changes can add up and make a big difference in managing menopausal weight gain.”
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Boost your protein intake.
Eat more fiber.
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Fiber promotes digestive health and helps you feel satisfied longer, reducing your odds of overeating or snacking mindlessly.
Incorporate fiber-rich foods such as fruits, vegetables, whole grains, and legumes into your diet.
Consume at least 25 grams of fiber per day.
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This supports weight management, benefits heart health, and reduces the risk of certain diseases."
Limit alcohol.
Stay consistent with meal timing.
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Stay consistent with your meal timing by eating three balanced meals and one or two healthy snacks daily.
“Consistent meal timing prevents overeating and helps manage hunger cues effectively.
Avoid skipping meals, as this can lead to overeating later.
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Regular meal timing supports your metabolism and can aid in managing weight gain during menopause.”
