If you're here because you're concerned about gaining weight during menopause, let's start with one thing: it is a completely natural transition in a woman's life, and while there are effective methods to lose that weight, be gentle with yourself if you gain a few pounds.
As with everything concerning menopause, whether weight gain occurs is highly variable from one woman to another and depends on your genetics, hormones, diet, and lifestyle. On average, this weight gain ranges between 2 and 5 kilograms.
Why do I gain weight during menopause?
Your muscle mass is decreasing
Our bodies age (surprise!), we exercise less, and our hormones fluctuate. Results? Many women lose muscle mass during this transition, which unfortunately accentuates the early signs of weight gain.
Your hormones are fluctuating.
During perimenopause, which precedes menopause proper, hormones fluctuate between high and low levels before decreasing during menopause. It's not easy to keep things balanced when hormones get involved!
Insulin resistance, hello abdominal fat
As we age, we naturally become more resistant to insulin, thereby causing a metabolic imbalance. Consequently, losing weight becomes a real obstacle course!
Sleep rhymes with well-being
For some women, menopause also leads to sleep disturbances, which in turn contribute to weight gain due to a reduced ability to manage hormones and appetite.
So, is this miracle method coming?
9 tips, 9 methods, 9 habits to implement right away to help you lose weight and fight hormonal fluctuations.
Oh, the nasty carbohydrates
Simple and unpretentious. Reducing the amount of carbohydrates in your diet is an important step in weight loss. Why? At menopause, there is a tendency to consume more carbohydrates than what is needed for daily energy. The excess carbohydrates will thus be stored as fat, particularly abdominal fat.
Even more fiber!
The balanced diet of a woman in menopause and pre-menopause should include 30 g of dietary fiber per day. Fiber regulates blood glucose levels and lowers ghrelin levels, a hormone produced by the stomach that stimulates appetite, by up to 25%.
Would you like some more soy?
Scientific research has shown that the isoflavones contained in soy naturally enhance estrogen activity. Its beneficial effects notably modulate the distribution of fat in the body and help fight against hot flashes and fatigue.
A little exercise doesn't hurt.
Reduce abdominal fat with strength training
The natural aging process, combined with hormonal fluctuations, inevitably leads to a decrease in your lean muscle mass. High-repetition strength or resistance training promotes the reduction of abdominal fat, an area that is often problematic for women during menopause.
Cardio to accelerate weight loss
Cardio training, or aerobic exercise, can help you reduce abdominal fat without losing muscle. The good news? Cardio requires little to no equipment. It also doesn’t stress your body with more intense exercises, which means it can help you lose weight and stay in shape even after the age of 50.
Why not a mix of both? (strength and cardio)
To give yourself the best chance, we suggest combining strength training and cardio. An infallible method to regain your waistline and maintain your muscle mass.
Give your body the rest it needs
This rule is indispensable for any happy and healthy life, but especially during menopause. A bad night will leave your body and nerves defenseless against hormone fluctuations. A beautiful day on an emotional roller coaster looms ahead.
And as good news never comes alone, lack of sleep increases your appetite and decreases your ability to resist unhealthy snacking. Sleeping well is the most effective tool we have to fight weight gain during menopause.
Eating well is living better!
Adopt a low-carb diet
Low-carb diets have always been popular for losing weight quickly, but did you know that they are also extremely effective at reducing abdominal fat during menopause?
Let's take the example of this 6-month study conducted with menopausal women: they lost an average of 9 kilos, 27.5% body fat, and 7.5 cm of waist circumference over the course of the experiment. Impressive, isn't it?
Salakis with good sheep's milk! (the Mediterranean diet for those in the know)
Among postmenopausal women following a Mediterranean diet, bone density and muscle mass would be higher. The Mediterranean diet is a diet rich in fruits and vegetables, grains, legumes, nuts, fish, and olive oil.
Low in saturated fats, dairy products, and red meat, the Mediterranean diet has shown numerous beneficial effects and could help maintain good health despite aging. It has been notably associated with a lower risk of cardiovascular disease, diabetes, cancer, and other chronic diseases.
Vegetarian or vegan diets? That is the question.
A vegetarian diet rich in soy (and yes! We always come back to soy!) would reduce hot flashes by 84% and promote weight loss in women during menopause. A low-fat vegan diet enriched with half a cup of cooked soy per day drastically reduces hot flashes and helps shed the few extra pounds accumulated.
I love water, in 20 or 30 years there won't be any left (do you have the reference?)
Women often suffer from dehydration during menopause. This is mainly due to the decrease in estrogen levels. By drinking 8 to 12 glasses of water a day, one can relieve this symptom. Furthermore, water helps reduce bloating that may occur during hormonal changes.
And lose weight? Drinking water before a meal can help you feel full faster and boost your metabolism, which decreases with age. Drinking 500 ml of water at least 30 minutes before a meal may even allow you to consume 13% less food during your meal.
Acupuncture is trendy
If you are not afraid of needles and are ready to try something different, acupuncture may help you! Very serious studies have reported a 36.7% reduction in the frequency of hot flashes over 6 months.
The same studies have suggested that acupuncture could increase estrogen levels, complementing your naturally decreasing estrogen levels, which would promote better sleep and a reduction in menopausal symptoms. Better sleep means weight loss!
Harmonie, the only supplement we recommend (we're a little bit chauvinistic.)
Find your optimal weight with the Harmonie cure. The first cure designed to soothe and relieve the 48 symptoms of menopause sustainably. Visible results from the second month of the cure.
With love, the üma team.
