Losing weight during menopause, is it possible?

 How to Losing weight during menopause, is it possible?

Exercise and changes in eating style allow weight to be stabilized or extra kilos to be lost at this stage of a woman's life.

Among the disorders suffered by women in menopause is the gradual increase in weight, caused by the hormonal changes typical of this stage. Mainly, the decrease in the levels of female sex hormones called estrogens -which help metabolize fat-, leads to weight gain by making it difficult to burn calories and generates changes in the body, such as less muscle and more fat, especially all around the abdomen.


How does menopause affect weight?


The sum of kilos tilts the balance more towards the possibility of developing any of the pathologies associated with menopause, such as diabetes, cardiovascular diseases, osteoporosis, osteoarthritis, obesity, cognitive impairment, dementia, depression and cancer, especially breast and colon. Therefore, trying not to gain weight or lose a few kilos gained at this stage is essential as a method of protecting health.

Exercising and eating a healthy diet are two fundamental requirements to keep weight at bay during this stage of women's lives. The Spanish Association for the Study of Menopause (AEEM) includes these two recommendations in its decalogue for the prevention of chronic diseases after menopause.


How to lose weight after menopause?

The benefits of daily physical exercise at this stage are numerous because, in addition to helping control weight, it causes a general improvement in health, provides more muscle strength and slows cognitive decline. Although daily activities such as climbing stairs instead of using the elevator or dancing help control weight, it is recommended to choose a type of physical exercise and do it regularly, if possible with friends or family, to enjoy it more and be more accompanied, so they bet on practicing exercise between moderate and intense in sessions of between 30 and 45 minutes, five times a week.


In general, menopause specialists advise walking, running, swimming or cycling to lose weight during this time of hormonal changes and changes in body shape. To these aerobic exercises, others can be added to increase muscle mass and tone and increase flexibility, such as lifting weights or using elastic bands under the supervision of a professional, and attending Pilates, yoga or Zumba classes.


If you are not used to performing vigorous physical activity, you should consult a professional to design a tailored program. 


Three important nutritional changes occur during menopause:   

There is a decrease in energy requirements as a result of the decrease in lean mass.

- There is a decrease in iron requirements due to the suspension of menstruation.

- There is an increase in calcium intake needs to 1500 mg/day.


As menopause is a critical stage in the age of women, where the accumulation of fat is favored, it is important to emphasize the importance of a balanced diet, I understand as such one that includes a variety of foods in adequate amounts depending on the characteristics of each person, lifestyle, exercise... that guarantees that the nutritional and energy requirements that the body needs to function are met.


Taking this into account, it must be made clear that there is no ideal diet that works for everyone. The diet should be based on: daily fruits and vegetables, lean meats, fish and low-fat dairy products, and foods rich in carbohydrates (rice, pasta and vegetables)

In general, eating during menopause should follow the pattern of the Mediterranean diet.


Some guidelines that must be followed to avoid gaining extra kilos are:

  • It is recommended to distribute the food in 3 main meals and 1 mid-morning and 1 snack, since spending too much time without eating can end up producing hypoglycemia, a possible cause of worsening hot flashes.
  • For breakfast, it is recommended to include at least one dairy product and cereals with or without fruit.
  • In the mid-morning or mid-afternoon, the amount and type of food should be eaten depending on the woman's energy needs.
  • For meals we recommend rice, legumes, pasta, soups, salads or vegetables with potatoes as a first course, with or without some meat, fish or egg, and some meat or fish as a second course. Hunger should not be satisfied with these proteins, you should have a garnish of salad, vegetables, peas or potatoes that make up the basis of the meal. For dessert, we recommend a serving of fruit or a serving of dairy products.

  • Dinner:

  • should always be lighter than lunch, but include the necessary foods, vegetables to a greater extent, some meat or fish, include bread or another portion of carbohydrates and a portion of fruit or dairy products for dessert.
  • Good nutrition requires that the diet be mixed, that is, eat foods from all groups and balanced, that is, that energy must be distributed proportionally among all the different nutrients: 12-15% protein, 30-33% fat , 50-55% carbohydrates, complex carbohydrates (whole grains, rice, pasta, whole meal bread, potatoes) should be the basis of the diet.
  • It is necessary to include fat in the daily diet, but it is important to take care of its quality: the consumption of saturated fat should be reduced, it is recommended to increase the consumption of oily fish on a weekly basis, nuts are considered an important source of healthy fats, the fat in olive oil has important health-promoting properties.

  • Calcium:

  •  intake is essential at all stages of our lives, but more so during the climacteric period, due to its action on the prevention of osteoporosis. The main source of calcium in our diet should be milk and its derivatives, although some small fish that can be eaten with the bones also provide a significant amount of calcium.

  • Vitamin D:

  • is also essential during the climacteric due to its calcium-fixing function, it abounds in fatty fish, dairy products and eggs, in addition to exposure to sunlight or outdoor activities.