In summary
- 🌿 Menopause and weight changes: Address the impact of hormonal changes and their link to weight gain.
- 🥦 Increase consumption of vegetables : Adopt a diet rich in fresh produce for better weight control.
- 🍰 Limit greedy gaps and the alcohol consumption : Reduce unnecessary caloric intake to maintain a healthy energy balance.
- 🍴 Eat mindfully: Promote satiety by eating slowly and paying attention to hunger and fullness signals.
Menopause marks a significant transition in a woman’s life, often accompanied by various physical and emotional changes. Among these changes, weight gain is frequently cited, posing challenges not only to physical health but also to psychological well-being. Fortunately, targeted adjustments in diet and lifestyle habits can greatly help maintain a balanced weight during this time. This article offers practical advice, based on the expertise of dietitians and micronutritionists, to effectively navigate these challenges and promote optimal health during menopause.
Menopause and its impact on weight
Menopause is a natural stage in a woman’s life that can lead to hormonal changes affecting metabolism. These changes can lead to weight gain if not managed effectively. Understanding the impact of menopause on the body allows you to adapt your lifestyle to counter these undesirable effects and maintain a healthy healthy weight.
Increase vegetable consumption
One of the most effective tips for maintaining a balanced weight during menopause is to increase the consumption of vegetables. Nutrient-rich and low in calories, vegetables help you feel full while providing essential vitamins and minerals. They play a crucial role in maintaining a healthy and balanced diet.
Avoid ultra-processed foods
Ultra-processed foods are often loaded with sugars, fats, and empty calories that can contribute to rapid weight gain. Avoiding these products and opting for less processed foods, like whole grains and lean proteins, can help regulate weight during menopause. This shift to a more natural diet is beneficial not only for weight, but also for overall health.
Limit gourmet deviations and alcohol consumption
Gourmet deviations and regular consumption ofalcohol can significantly increase daily calorie intake. Reducing these habits is essential to maintaining a favorable energy balance. It is recommended to limit these pleasures to special occasions and to promote healthy hydration, mainly water-based.
Eat slowly and listen to your feelings of fullness
Eating slowly allows the body to recognize fullness signals, preventing overeating. It is a simple but effective technique for controlling food portions and promoting optimal digestion. Listening to your body and responding adequately to its needs can play a key role in weight management at this stage of life.
Eating a diet rich in vegetables, low in processed foods, moderate in sweets and alcohol, and practicing mindful eating can transform the way the body manages weight during menopause. This new nutritional balance, without resorting to strict diets, is the key to a healthy and happy transition through this important phase.
