Are you now between the mid-40s to mid-60s? Does your belly seem thicker? Still gaining weight despite trying to diet? Maybe you've been working out but the weight still hangs around?
Welcome to menopause. You are now experiencing "the change," and this brings a lot of changes for many women, including weight gain.
Because most women spend one-third of their life in this non-reproductive environment, it helps to understand what's going on in the metabolism and hormones. What improvements can you make to help deter or reverse any menopausal weight gain? Here are our top tips:
Eat according to your body clock
We are regulated by normal body rhythms that influence our health. Meal timing is one of the most important principles of a menopause diet as it includes weight management, monitoring of blood glucose levels, improved sleep, and potentially lowering the risk of cancer.
Eat a plant-based diet
A balanced diet rich in plant foods offers the right combination of healthy fats, fiber, vitamins, minerals, and phytonutrients, thereby supporting healthier health for women, especially those aged 45 and older who may experience a menopause transition.
Know your calorie limit
It's an uncomfortable reality, but trial and error is an inevitable aspect of the weight-control process, and women over the age of 40 will need to change their food consumption to prevent menopausal weight gain.
We dislike the idea of counting every calorie, and we know that thinking of doing that will cause unpleasant dietary memories. However, everybody has a calorie 'budget,' and merely consuming a plant-based diet may not be enough if you don't know your limits.
Plan ahead
Meal planning and keeping nutritious food at hand will make a person less likely to eat unhealthy food in a hurry.
Stock the kitchen with nutritious foods for easy meals, and prepare for certain meals to discourage quick, less mindful dining. Bring nutritious snacks to avoid visits to the vending machine.
Getting family and friends' support is an important aspect of weight loss. Getting a workout buddy, for example, can help people feel inspired to exercise. Some people want to monitor their progress on social media, which may help with accountability.
Maintaining good habits, in the long run, is the secret to holding weight off. Fad diets tend to result in short-term weight loss while developing healthier habits, including cooking routines and daily exercise, are more likely to result in long-term results.
