Menopause brings about many changes in a female’s body and one of the major change is in the body weight. An average weight gain of 1 to 2 kgs can be expected during the menopausal phase. The reason behind this change is the decline of estrogen levels in the body. Localised weight gain in the …
Menopause brings about many changes in a female’s body and one of the major change is in the body weight. An average weight gain of 1 to 2 kgs can be expected during the menopausal phase. The reason behind this change is the decline of estrogen levels in the body. Localised weight gain in the hip, thigh and buttock areas can be expected because of the presence of estrogen receptors. Estrogen, in most women, drives most fat storage to the lower part of the body. As estrogen levels decline as a result fat % increases the risk for diabetes, heart disease and cancer.
Though fat gain is inevitable during menopause but taking care of the diet can help in maintaining and shedding off the extra weight gained.
Cut back on Sugar
Studies show that women who reduced the intake of sugar were able to gradually control the weight gain.
Some ways to curb sugar craving:
- Try to include fruits to satisfy the sweet tooth like fruit smoothies etc.
- Try not to store sweets like cakes,cookies,tarts etc which can make sugar craving worse and may make end up eating them.
- Try to limit the sweets intake once or twice a week so that tastebuds can be made happy but without major guilt and disadvantages, also try having the sweet after full meal so that the room for sweets is less.
Include more of fiber foods:
Fiber in a diet not only keeps the system healthy but also lead to less craving as it provides satiety so the problem of binging is controlled thus we may also say food plays crucial role in beating menopausal weight gain.
Drinking water is must:
Make a habit of drinking at least 8 glasses of water. Water has the potential to make the sluggish system active as it hydrates the system that can give feeling of being tired and lethargic, which can make us feel inactive thereby hindering the daily physical activity. Also a fiber rich diet definitely requires more water.
Sleep for 8 hours:
Giving body proper rest is essential and also high intensity workouts helps boost metabolism and also improves sleep. Researches show that staying up late can increase the levels of a hormone known as ghrelin, which is responsible for triggering the carbohydrates cravings which is just not needed when we are trying to reduce the excess weight gain.
Some of the behavioural changes that may help in controlling weight loss:
- Less sugary foods and carbonated beverages.
- Reduce the fried foods intake.
- Include lean meats like fish and chicken.
- Eat out less often in restaurants.
- Focus on more fruits and vegetables than meats and cheeses.
- Control the portion sizes and do not over eat.
- Share the food with friends and family so as to cut back the extra calories during get-togethers and parties.
- Choose healthy cooking practises like baking, grilling, steaming than frying.
Weightloss during menopause is easily attainable if we follow all the above discussed points.
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