Menopause is often associated with changes in body composition, including weight gain, loss of lean mass, and the accumulation of visceral fat (otherwise known as belly fat). Studies show a general weight gain occurs during and after menopause due to a slowing of the metabolism when oestrogen levels decrease, which in turn can lead to an increased risk of cardiovascular issues, type 2 diabetes, and metabolic syndrome. Although changes in the body are normal at this time in life, it’s important to be mindful of limiting unhealthy weight gain and your risk of developing associated chronic illnesses.
Here are a few tips to try if you want to limit weight gain during menopause:
Reduce your calories and up your protein:
You may need around 200 fewer calories in your 50s than you did in your 30s to maintain a healthy weight during menopause. That said, to avoid losing muscle mass while taking fewer calories, make sure you prioritise consuming 60g of protein every day, which will also help your body’s rest and repair processes as it progresses through menopause.
Plan your meals:
Planning your weekly meals, or finding a meal plan that works for you, is an ideal way of ensuring you’re eating enough essential protein, fibre, and healthy fats to keep your rest and repair at an optimum, and to help limit overeating or snacking. Meal planning when trying a new healthy lifestyle can feel overwhelming so finding a plan that works for you can be crucial to your success.
Find a support group:
The risk of depression is two to five times greater during menopause, and seeking support can help limit low mood, which is a key contributor to weight gain. Find motivation during your health journey through others who are going through the same stage of life.
Although slight weight gain naturally occurs during menopause, it doesn’t need to tip over into health-risk territory. Making some simple changes to your diet and routine can make all the difference.
Adapted from: The Fast 800
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