These 9 tips will help you lose weight during menopause

Many women know that losing weight is not as easy as one would like it to be. And unfortunately It’s not usually easier to lose unwanted pounds over the years.

In addition to the typical symptoms of menopause, such as hot flashes, sleeping problems or digestive disorders, metabolism can also slow down due to low estrogen level.

At menopause, muscle mass also decreases and the body uses less energy, stores more fat, and this leads to weight gain. However, it is possible to counter it effectively.

1. Get some exercise every day

Despite the slower metabolism and lower energy needs associated with menopause, many women continue to eat the same amount of food as before, if not more. This is a mistake, especially if you don’t exercise more.

If you also move little, you can gain a few kilos quickly. Sufficient exercise, every day, is essential to counteract weight gain, every day.

Walking is perfect because it not only has a positive effect on your health, but you can also lose weight. Depending on your pace, you can burn between 200 and 350 calories per hour.

Swimming is considered a real secret weapon to keep fit. It’s a form of exercise easy on the joints and you can burn a total of 700 calories per hour.

2. Avoid salt

You should avoid adding too much salt to your food in preparation, especially during menopause. Salt is important for the body in small amounts, but in excess it is harmful to health.

high salt intake increases the risk of high blood pressure and therefore also the development of cardiovascular diseases, the risk of which increases anyway during menopause. Other than that, it promotes water retention, which women are already prone to during menopause.

3. Change your diet

Because your body changes during menopause, the best way to counteract weight gain is to change your diet. Avoid empty carbohydrates like white bread, as they don’t fill you up in the long run and contain little in the way of nutrients.

Sweets, fast or ultra-processed food, and alcohol should not be part of your regular diet. Instead, your diet should include more vegetables, fruits, legumes, whole grains, nuts and healthy oils. To counteract the loss of muscle mass during menopause, you should also consume high-quality protein.

4. Cook yourself

You should cook at home if possible, especially during menopause. Keep in mind that ultra-processed prepared foods often contain an excess of sugar, fat and salt, which will negatively affect your figure and your health.

5. Drink a lot of water

If you drink at least a liter and a half of water a day, you can lose weight faster and counteract the gain. In addition to being essential for the body to function properly, water fills the stomach and makes you eat less.

Also, thirst is often confused with hunger. It is important that you avoid sugary drinks, such as sodas and the like, which increase the calorie count. Instead you can drink water and unsweetened infusions.

6. Get enough sleep

Sleep disorders are unfortunately one of the typical symptoms of menopause. Poor sleep quality or lack of sleep can worsen other symptoms, such as mood swings or weight gain.

Lack of sleep has a negative effect on hormones that control feelings of satiety and hunger, thus promoting obesity. If you want to lose weight, you must get enough sleep. Yoga and relaxation exercises, sleep infusions, and bedtime rituals can help.

7. Do sports

In addition to taking walks and the like, you should incorporate into your day-to-day several sports sessions a week to lose weight during menopause. Weight training is best suited here to counter muscle breakdown during this time. You don’t necessarily have to go to the gym for this, home workouts also have a positive effect.

8. Controls thyroid hormone levels

Many women are unaware that the risk of thyroid disease increases during menopause. Studies have shown that estrogen levels can affect thyroid hormones, which can lead to hypothyroidism, for example. This, in turn, can aggravate various symptoms of menopause, including weight gain.

9. Adopt a hypocaloric diet

It doesn’t matter if you are going through menopause or not, if you want to lose weight, you need to make sure you’re experiencing a calorie deficit. If you burn more calories than you consume in the long run, it will show up on the scale.

You just need to temporarily consume a few fewer calories. Improve the quality of food and consume smaller portions, especially carbohydrates. If necessary, consult a dietitian-nutritionist.