Secrets of menopause how to lose weight control hormones and enjoy a healthy menu

The hormonal changes of menopause have a great impact on women. We give you the keys so that menopause does not mean a loss of quality of life.

Menopause is a complicated stage for various reasons. One of them is undoubtedly the difficulty in maintaining the desired weight since the decrease in estrogen levels results in lower metabolic activity. Burning calories, therefore, becomes more complicated, and it is no longer enough to maintain physical activity levels and the usual diet. Something more must be done if we want to prevent being overweight from becoming a concern.

To achieve this you need to follow a well-designed strategy, based on controlling what you eat and having a physical activity plan that fits your preferences so that you can be consistent and not give up. Below we talk in more detail about menopause, its consequences, and how to maintain your weight or reduce it through a diet and exercise plan.

Effects of menopause

In addition to the weight gain that these hormonal changes entail, another unwanted effect is that body fat begins to be distributed differently, accumulating preferably in the abdominal area. This not only has aesthetic consequences but also has health implications since it has been shown that the accumulation of fat in that area is associated with greater cardiovascular risk and even the development of some types of cancer.

Quality of life is also usually affected by all these changes that usually occur during menopause. In addition to hot flashes and increased sweating, mood changes are common, and even greater difficulty falling asleep. Nor should we overlook the psychological impact, given that it is quite common for self-esteem problems to occur due to the deterioration in physical appearance that occurs as a result of weight gain.

Lose weight during menopause

The good news is that many of the physical changes that take place during this period can be reversed with a correct diet and exercise plan. The stage in which you could eat whatever you wanted and with a minimum of physical activity you could maintain a good appearance is over, and now you have to get serious.

Start by moving more, taking a walk, climbing stairs, or dancing at home. But you also need to follow a strength program and do flexibility exercises so that your muscles remain young and burn calories at rest.

Regarding nutrition, it is important to maintain control over portions and macronutrient balance. Don't overdo it on carbs or fats, and avoid any junk foods.

The Mediterranean diet is a good starting point, as it includes vegetables, healthy fats, and proteins, but you will have to adjust your calorie intake to your energy expenditure. Also, make sure you consume the necessary amount of calcium and vitamin D so that your bone health is not affected by menopause, and take fiber to control your blood sugar levels.

By putting all the pieces of this puzzle together you can ensure that your figure is not affected by menopause and continue looking young and healthy for much longer.

Healthy menu during menopause

Breakfast

1. Whole oats are cooked with nuts and fresh fruits (such as bananas or strawberries).
2. Low-fat yogurt or plant-based alternatives (such as soy yogurt).
3. Green tea or herbal infusion without caffeine.

Lunch:

1. Spinach salad with walnuts, avocado, and strawberries. Dress with a vinaigrette of olive oil and balsamic vinegar.
2. Grilled or baked salmon, rich in omega-3 fatty acids.
3. Quinoa or whole grain rice as a garnish.
4. A portion of steamed broccoli.

Snack

1. A handful of almonds or walnuts.
2. A low-fat Greek yogurt or a serving of cottage cheese.
3. An apple or a pear.

Cena

1. Grilled chicken breast or skinless turkey.
2. Roasted asparagus with olive oil and garlic.
3. A kale salad with dried cranberries and almonds, dressed with lemon and olive oil.

Evening snacks (optional)

1. A glass of almond or soy milk.
2. Some whole grain crackers or a small portion of dried fruits (such as raisins or dried apricots).

Additional Tips

• Drink at least 2 liters of water a day to maintain adequate hydration.
• Limit caffeine and alcohol consumption, as they can worsen menopausal symptoms such as hot flashes and irritability.
• Increase your consumption of calcium-rich foods, such as low-fat dairy products, tofu, and almonds, to maintain bone health.
• Include foods rich in phytoestrogens, such as soy and flax, which can help relieve menopause symptoms.
• Control portion sizes and avoid processed foods high in added sugars.

Remember that each person is different, so it is important to adapt this menu to your personal needs and preferences. Additionally, it is always advisable to consult with a health professional or nutritionist before making significant changes to your diet, especially during menopause.