How to lose weight during menopause? Our advice

During menopause, estrogen levels decrease significantly, which can lead to a series of bodily changes. The effects of menopause can be difficult to manage emotionally and physically. Here are some reasons why weight gain is common during this period:

• Decrease in Metabolism: With age, the basal metabolism naturally slows down. This means the body burns fewer calories at rest. This slowdown is often exacerbated by age-related muscle mass loss, as muscles are more metabolically active than fat. The reduction in basal metabolic rate leads to fat accumulation if caloric intake remains unchanged.

• Hormonal Changes: Fluctuations in hormones, particularly the decrease in estrogen, play a crucial role in weight gain. Estrogens help regulate the distribution of fat in the body. When estrogen levels drop, there is often a redistribution of body fat towards the abdomen, thereby increasing the risk of visceral fat, which is linked to various health problems such as cardiovascular diseases and diabetes.

• Muscle Mass Loss: Sarcopenia, or age-related muscle mass loss, is common after menopause. Muscles burn more calories than fat, even at rest. Thus, a decrease in muscle mass leads to a decrease in metabolism and an increase in body fat.

• Lifestyle: Changes in lifestyle habits can also contribute to weight gain. With age, physical activity levels tend to decrease. Additionally, some women may adopt less healthy eating behaviors in response to stress and menopause symptoms, such as sleep disturbances and mood changes.

• Insulin Resistance: Menopause can also affect how the body uses insulin. A decrease in insulin sensitivity can lead to an accumulation of abdominal fat and increase the risk of developing type 2 diabetes.

It is essential to adopt a holistic and sustainable approach to weight loss during menopause.

Here are some key strategies to answer the question menopause how to lose weight:

Learn more about the menstrual cycle

A healthy and balanced diet is crucial for managing your weight. 

Here are some nutritional tips:

• Prioritize Proteins: Proteins help maintain muscle mass and increase the feeling of fullness. Include sources of lean protein such as chicken, fish, legumes, and low-fat dairy products.

• Increase Fiber: Fiber promotes digestion and satiety. Consume fruits, vegetables, whole grains, and legumes.

• Limit Sugars and Saturated Fats: Reduce the consumption of added sugars and saturated fats, which can contribute to weight gain and cardiovascular health problems.

• Hydration: It cannot be said enough, but drinking enough water helps regulate appetite and support metabolism, in addition to hydrating your body and tissues.

Physical activity is essential for losing weight and maintaining a healthy weight.

Here are detailed recommendations for an effective sports program during perimenopause:

The best physical exercises

• Cardio Exercises: Endurance activities such as brisk walking, running, cycling, and swimming are ideal for burning calories and improving cardiovascular health. It is recommended to aim for at least 150 minutes of moderate-intensity exercise per week.

• Strength Training: Resistance training, with weights or elastic bands, helps preserve and increase muscle mass, which is crucial to maintain a high metabolism. Practice muscle strengthening exercises at least twice a week, targeting all major muscle groups.

• High-Intensity Exercises: High-Intensity Interval Training (HIIT) combines short, intense periods of exercise with recovery periods. HIIT is effective for burning calories and improving overall fitness.

• Flexibility and Balance: Yoga and stretching can improve flexibility, balance, and relaxation, thereby reducing the risk of injuries and helping to manage stress. Additionally, yoga has many benefits for your deep muscles and fascia. It is the ideal activity during perimenopause. Incorporate yoga or stretching sessions several times a week.

Stress can contribute to weight gain during menopause, particularly through the increase of cortisol, a hormone that can promote fat storage. 

Here are some techniques to manage stress:

• Meditation and Relaxation: Practice meditation, deep breathing, and other relaxation techniques. Yoga is an effective 2-in-1, combining physical activity and relaxation in a single activity.

• Relaxation Activities: Engage in activities you enjoy, such as reading, painting, or walking in nature. Take time for yourself to recharge and live in the moment. 

• Quality Sleep: Make sure to get good sleep, as good sleep is crucial for weight management and overall health. Some breathing exercises help with falling asleep quickly.

Some women find it helpful to use supplements to help manage their weight during menopause. Here are two products from D-LAB Nutricosmetics that can be particularly beneficial:

Menopause can present challenges in weight management, but with a holistic and proactive approach, it is possible to maintain a healthy weight and feel good. 

By adopting a balanced diet, exercising regularly, managing stress, and using appropriate supplements, you can effectively address the question how to lose weight during menopause. 

At D-LAB we are committed to supporting you on this journey with natural and effective solutions to support your well-being during menopause.