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Feeling like menopause is a roadblock to weight loss? It’s not just in your head. Hormonal changes can make it more challenging, but it’s not impossible. This blog is your guide to sustainable habits, not just quick fixes. We’ll delve into practical tips that put you back in the driver’s seat of your body.
What Is Menopause?
Menopause is a natural phase in a woman’s life, marking the end of her monthly menstrual period. It typically begins around the age of 45-50 years. This transition is primarily due to a gradual decline in the levels of the hormone estrogen. The period leading up to menopause is called perimenopause, while the phase after menopause is known as post-menopause.
During menopause, fluctuations in the levels of estrogen cause symptoms like hot flashes, night sweats, insomnia, vaginal dryness, difficulty concentrating, and weight gain.
Understanding Menopause and Weight Gain
Sex hormones strongly influence body fat distribution and the breakdown or formation of fat cells. Estrogen hormone directs our body about how to use the fat and glucose we consume. During menopause, the fat and glucose we consume are not correctly used without estrogen hormone. The fat and glucose start accumulating in our body, especially around the belly. This accumulation of belly fat is an indicator of obesity in menopausal women, which is also a risk factor for cardiovascular diseases. Menopause weight loss can be achieved by eating whole grains and protein-rich meals. Maintaining proper hydration throughout the day helps balance hormones, relieves toxins from the body, and increases nutrient absorption. This ultimately helps with weight loss after menopause.
During a woman’s reproductive age, fat is present mainly in the subcutaneous region throughout her body. However, after menopause, most of the fat accumulates around the belly area and depletes from the gluteal and subcutaneous regions. This change in fat distribution is due to decreased estrogen hormone in the body. This is the main reason behind menopausal weight gain.
Causes of weight gain during menopause:
Weight gain during menopause is attributed to significant factors like sleep issues, stress, and muscle loss. Sleep quality is compromised during menopause. Moreover, the levels of cortisol, a stress hormone, increase, leading to hot flashes, night sweats, and sleep issues. This leads to the accumulation of fat around the belly.
The stress hormone reduces the secretion of the hunger hormone- ghrelin. This reduces appetite. Ultimately, you fall trapped in hidden hunger and cravings for calorie-rich unhealthy foods. This adds up to the problem of menopausal weight gain. To lose your menopausal belly, engage in household chores like walking or cycling. This helps in reducing your belly fat without extra effort. In addition, take care of your diet. Eat a well-balanced home-cooked diet.
The Menopause Diet:
Eating a diet rich in whole grain cereals, nuts, fruits, pulses, and healthy fats like coconut oil, olive oil, sunflower oil, and canola oil builds muscles, prevents osteoporosis, and thus prevents weight gain. Moreover, reducing the consumption of sweetened beverages and red meat boosts your efforts toward menopausal weight loss. A moderate consumption of fish aids in supplying your body with healthy fats. This prevents the accumulation of fat around the belly.
Menopause diet 5-day plan to lose weight:
DAY 1:
| Breakfast | Instagram dal veggie idli |
| Lunch | Instagram quinoa bean salad |
| Evening tea | Herbal tea |
| Dinner | Instagram jowar salad |
DAY 2:
| Breakfast | Instagram carrot oats breakfast |
| Lunch | Instagram ragi made |
| Evening tea | Herbal tea |
| Dinner | Instagram oats patty |
DAY 3:
| Breakfast | Instagram chickpea avocado sandwich |
| Lunch | Instagram sweet potato-beetroot tikki |
| Evening tea | Herbal tea |
| Dinner | Instagram dal veggie idli |
Day 4:
| Breakfast | Instagram oats patty |
| Lunch | Instagram quinoa bean salad |
| Evening tea | Herbal tea |
| Dinner | Instagram jowar salad |
DAY 5:
| Breakfast | Instagram chickpea avocado sandwich |
| Lunch | Instagram ragi khichdi |
| Evening tea | Herbal tea |
| Dinner | Instagram sweet potato-beetroot tikki |
1. This diet plan promises your appropriate intake of natural antioxidants. Dietary antioxidants like beta carotene, vitamin C, vitamin E, selenium and polyphenols present with various health benefits like:
- Reduction of oxidative stress and inflammation
- Kills the free radicals in your body.
- Helps in bone formation.
2. This diet plan also supplies magnesium. It presents with various health benefits like:
- Increased muscle performance.
- Increased energy metabolism (more appetite and more energy burning by the body)
- Flexible work by your muscles without any stress and strain.
Conclusion:
Remember, menopause weight loss is a science. A balanced diet, coupled with regular physical exercise, is your key to staying fit and healthy during this phase. Incorporate whole grains, fruits, pulses, lentils, and steer clear of sweetened beverages or fast foods. A diet rich in natural antioxidants can help reduce inflammation in your body, keeping you on the right track.
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