Menopause is a natural biological process that every woman will experience as she ages. It marks the end of menstrual cycles, typically occurring in women aged 45 to 55. One of the common challenges faced during menopause is weight gain. The 'spare tire’ look and feel around our midbellies. This is attributed to hormonal changes, a slower metabolism, lifestyle factors, and genetics. However, by making healthy dietary choices, it is possible to manage and even mitigate menopause-related weight gain. In this article, we will explore effective dietary strategies to combat menopause weight gain naturally.

Focus on Nutrient-Dense Foods: During menopause, consuming nutrient-dense foods is essential. These foods provide necessary vitamins and minerals without excessive calories. Vegetables, fruits, whole grains, lean proteins, and healthy fats should form the basis of your diet.

Increase Protein Intake: Protein is important for maintaining muscle mass, which is crucial as metabolism slows down during menopause. Remember that muscle surrounds our joints helping to keep us protected.

Incorporate lean meats, fish, eggs, beans, and legumes into your diet. A daily protein shake such as VEGA PROTEIN, our go-to, is a great way to help you get more protein into your day!

Eat More Fiber: Fiber helps to maintain digestive health and can aid in weight management by promoting a feeling of fullness. Include fiber-rich foods like whole grains, fruits, vegetables, and legumes in your meals. As we age our bowels slow down and we cannot eat the diet that we once did. Bread is an absolute no, no for me as sad as it may be.

Stay Hydrated: Drinking plenty of water is vital for overall health and can help control hunger and calorie intake. We have been hearing this for years but there is a reason that we do our very best to consume at least 8 glasses of water a day. It’s great for our organs and our skin!

Manage Portion Sizes: Be mindful of portion sizes to avoid overeating. Use smaller plates as it tricks our mind when we see a full plate even though it’s smaller. Pay attention to hunger and satiety cues to help regulate food intake. Try to give yourself 15 minutes before you reach for a second helping. Oftentimes, once our food has been digested during the 15-minute window we are no longer hungry and don’t feel the need for a 2nd helping. I try to adhere to this as often as possible.

Minimize Processed Foods: Processed foods often contain unhealthy fats, added sugars (feed cancer), and preservatives (trigger inflammation), all of which can contribute to weight gain. Opt for whole, unprocessed foods whenever possible. Check out some of our quick and healthy recipes at the link above.

Limit Added Sugars: Added sugars can increase the risk of weight gain and other health issues such as heart disease, and diabetes, it ages us faster and has been linked to cognitive decline. Let’s face it, with middle-aged brains, we don’t need to speed up our cognitive decline! Read nutrition labels and reduce the intake of sugary snacks, beverages, and desserts.

Include Healthy Fats: Healthy fats, like those found in avocados, nuts, seeds, and olive oil, support heart health and can help control hunger. Use them in moderation as part of a balanced diet.

Plan and Prepare Meals: Planning and preparing meals in advance can help to ensure you make healthy dietary choices and avoid the temptation of convenience foods. A great way to ensure that you are meeting the daily requirements is by using the FineDine Borosilicate Glass Food Storage Containers (we prefer these over plastic) for portion control allowing you to get your required food groups and portions. It’s easy peasey, these are an absolute must for us.

Monitor Alcohol Consumption: Alcohol can add extra calories to your diet and affect your metabolism. Limit your alcohol intake and choose lower-calorie options when possible. I enjoy a Friday night drink with my spouse while we listen to 1970’s music and for a few hours we are carefree from the stresses of life, however, what was once 4–5 drinks has turned into two. The remainder of my week is water, soda water, and cranberry or unsweetened iced tea & of course my daily protein shake. It may not be as fun but my body and mind thank me for it! Consuming alcohol has lost its luster for me as I have aged and I am grateful!

Practice Mindful Eating: Mindful eating involves being present during meals and paying attention to hunger and fullness cues. This practice can help prevent overeating and promote a healthier relationship with food.

Incorporate Phytoestrogens: Phytoestrogens are plant compounds that mimic estrogen in the body and may help balance hormones. Foods rich in phytoestrogens include soy, flaxseeds, and legumes.

Exercise Regularly: While not strictly a dietary choice, regular physical activity complements healthy eating and can help manage weight. Aim for at least 150 minutes of moderate exercise per week.

Managing menopause weight gain naturally is achievable through mindful dietary choices and lifestyle changes. By focusing on nutrient-dense foods, increasing protein and fiber intake, staying hydrated, and practicing portion control, women can effectively combat weight gain during menopause. Incorporating healthy fats, limiting processed foods and added sugars, and engaging in regular physical activity are also key components. With a balanced approach and mindful eating practices, it is possible to maintain a healthy weight and overall well-being during this significant life stage.