With menopause comes a lot of physical changes. You may have gained weight or started to experience more bloating and digestive discomfort, for example.
You might want to think about making some changes to your diet if you’re sick and tired of this and want to feel more like your old self. We’ll share the best foods to avoid menopause weight gain to help you get started.
These don’t just help you avoid menopause weight gain, they may be able to improve your digestion and increase your energy naturally, supporting a healthier lifestyle.
A Brief Introduction to Menopause
Lots of women experience weight gain and/or changes in their body composition as they get older and start to go through menopause.
Does this sound familiar to you? Does your waist circumference seem to have increased overnight? Are your favorite clothes no longer fitting the way they used to?
Adding certain foods to the mix can have a big impact on your metabolism, hormone balance, energy levels, and overall health. Similarly, there are certain foods you should avoid to keep weight gain at bay.
Let’s look at the cause of weight gain during menopause we list out the delicious and nutritious foods to avoid menopause weight gain.
Why Menopause Weight Gain Happens
This is one of the most common menopause symptoms women experience. You might notice the number on the scale creeping up or the size of your waist increasing (and your pants getting tighter) even if your diet hasn’t changed.
The hormonal changes your body undergoes during this stage of life can cause a variety of issues that contribute to menopause weight gain, including the following:
Changes in muscle mass, which reduce metabolic rate and overall calorie burn
Foods to Avoid Menopause Weight Gain: Add These to Your Diet and Turn Back the Hands of Tme!
Adjusting your diet is a great way to take back control and minimize your symptoms if menopause weight gain is affecting your quality of life and self-confidence. Here are seven foods that will help you say goodbye to those extra pounds or inches in no time:
Salmon is a great addition to your next meal if you’re looking for foods that can help you combat menopause weight gain. Not only is it a tasty and versatile protein source, but it’s also loaded with nutrients that your body needs during menopause.
For example, salmon is a great source of vitamin D. People who are overweight tend to have lower vitamin D levels than those who are not. Those who have higher levels of vitamin D also have been shown to lose more weight than those whose levels are lower.
In addition to being rich in vitamin D, salmon is also loaded with omega-3 fatty acids. Omega-3 fatty acids are considered to be healthy fats, and they’ve been shown to reduce night sweats. You’ll likely feel more energized and will be less likely to give in to cravings if you can improve your sleep quality.
Cruciferous vegetables are very beneficial to women who are going through menopause. Broccoli is one of the best in this family.
It contains nutrients that can support healthy hormone levels. It can promote proper estrogen metabolism and may help you weather the changes your body experiences (including issues like weight gain and bloating) during menopause.
Broccoli is also a great source of fiber. It can help you to feel more satiated after your meals, which decreases the likelihood that you will overeat or struggle with cravings later.
Eggs have gotten a bad rap, and a lot of women have been led to believe that eating whole eggs will cause them to gain weight and make their cholesterol levels skyrocket. This has been disproven time and time again, though.
The truth is that whole eggs are very healthy foods for menopausal women. They’re an easy and affordable source of protein. Everyone needs this nutrient to gain muscle mass, but especially menopausal women.
Remember, the more muscle mass you have, the faster your metabolism will be and the less likely you’ll be to gain excess body fat.
4. Whole Grains
Make sure you’re eating plenty of whole grains, too. Whole grain bread, oats, and pasta are all good picks that fall under the “healthy carbohydrate” category.
You can ensure you’re consuming enough fiber when you eat a sufficient amount of whole grains. As you now know, fiber can help you to feel fuller, improve digestion, and minimize your chances of overeating.
Whole grains also contain small but not insignificant amounts of protein, as well as B vitamins, which play an important role in proper metabolic function. People who eat whole grains are less likely to struggle with other health issues like heart disease and diabetes, too.
Soy is known as a phytoestrogen. It contains plant-based compounds that mimic the effects of estrogen in the body. Phytoestrogens have been linked to a reduction in menopause symptoms, including weight gain and hot flashes. They can also support healthy bones.
It’s important to note, though, that soy is available in many different varieties, and not all of them are created equal. Some of the best ways to consume it are in the form of edamame, tempeh, and tofu.
You don’t have to say goodbye to sweets when you’re trying to stop menopause weight gain. Satisfying your cravings with berries instead of a sugary treat will help you keep extra pounds off and support your health at the same time.
Berries are low in sugar and are a good source of fiber to help you feel satisfied and improve your digestion. They’ve been a staple for their high antioxidant content.
There are lots of ways to incorporate berries into your routine. Add them to your morning oatmeal, toss them in a smoothie, or enjoy them plain when you need a simple snack.
Fermented foods are a good source of probiotics, which are beneficial bacteria that can help you reverse menopause weight gain and improve digestion.
If the balance of bacteria in your digestive tract (or gut) is thrown off, you may be more prone to putting on weight or have a hard time absorbing the nutrients from your food.
One of the best ways to add more probiotics to your diet, in addition to taking a probiotic supplement, is to drink kefir on a regular basis. Kefir is a type of fermented milk that is rich in probiotics, as well as vitamin K2, which plays an important role in bone and heart health.
You can drink kefir on its own or use it as the base of a smoothie. Mix in some berries to sweeten it and enjoy a greater nutrition boost. We’ll introduce you to the best probiotics for belly fat in just a moment.
More Tips to Take Control of Your Weight Beyond Eating the Right Foods for Menopause Weight Gain
If you’re fed up with menopause weight gain and are desperate for some relief, start by evaluating your diet. Keep these seven foods in mind as you start planning your meals so you can feel your best and look your best.
Round out your diet by avoiding these 5 foods to never eat for a flat stomach. Beyond the specific foods you eat, also consider the intake of food itself. Make sure you’re not overeating and get a good balance of macronutrients to support your goals.
Here are a few more tips on taking control of your weight beyond adding these foods to avoid menopause weight gain to your diet:
Consistent Physical Activity: The power of movement can't be overstated. Exercise helps in maintaining muscle mass, which naturally diminishes with age. This decline can slow down your metabolism, making weight gain easier. Engaging in strength training a few times a week can help counteract this. Additionally, cardiovascular exercises, such as walking or cycling, can help burn calories and improve heart health.
Stay Hydrated: Water is essential for almost every function in our body. Adequate hydration can help with appetite control, boost metabolism, and even improve the appearance of your skin. Sometimes, our bodies can confuse thirst with hunger, leading to unnecessary snacking.
Mindful Eating: Slow down and savor your meals. This practice allows you to better recognize when you're full, reducing the chances of overeating. Eating mindfully also enhances the enjoyment of meals, making it easier to stick to healthier food choices.
Get Adequate Sleep: Sleep disruptions are common during menopause, but a good night's rest is crucial for weight management. Poor sleep can disrupt appetite-regulating hormones, leading to increased hunger and, potentially, weight gain.
Stress Management: Chronic stress can lead to overeating and cravings for unhealthy foods. Unfortunately, menopause and anxiety go hand in hand. So, find ways to manage stress that work for you - this might be reading, practicing meditation, or spending time in nature.
Limit Alcohol and Sugary Beverages: These can add significant empty calories to your diet, contributing to weight gain. Instead, opt for water, herbal teas, or other low-calorie beverages. Doing this may also help you avoid menopause acne
Otherwise, add Provitalize into your regimen and harness the power of its meticulously selected ingredients to make frustrating weight gain a problem of the past. Give your body the best chance to thrive in your 40s and beyond by ordering your first bottle today!