How to Lose Weight During Menopause?

Menopause is a natural process in a woman’s life. It is characterized by the absence of menstruation for at least 12 months, caused by the permanent cessation of ovarian function. This process brings about various hormonal changes that can impact body composition.

Is Weight Gain During Menopause Normal?

Yes, studies show that weight gain can even begin during the perimenopausal period (the time frame in which hormonal changes start, but menstruation is still occurring).

The levels of estrogen and progesterone begin to decrease, and there is a noticeable tendency for weight gain, mainly accumulating in the abdominal area.

However, this weight gain does not seem to be caused only by the hormonal changes mentioned earlier. Age is also an influencing factor due to the reduction of muscle mass and, consequently, a decrease in basal metabolic rate (the calories our body burns to perform vital functions).

It is also worth noting that women who are overweight before menopause tend to gain more weight than women with a balanced weight.

Is It Possible to Control Weight During Menopause?

One of the most common concerns raised during consultations is: “Is it possible to control these changes?” And the answer is always yes.

According to the latest studies, the combination of a healthy, protein-balanced diet and regular physical activity seems to be the key.

This provides the necessary conditions to maintain adequate muscle mass, which helps preserve the same basal metabolic rate.

Is It Possible to Lose Weight After Menopause?

Just like weight control, losing weight is possible at any stage of life. The foundation of weight loss is: consuming fewer calories than are burned daily.

The formula may seem simple, but it should be done under the close supervision of a nutritionist and a fitness professional to ensure the process is successful.

It is also important to consider the physiological changes typical of this stage, such as:

• A tendency for increased total cholesterol and LDL cholesterol (the “bad” cholesterol)

• Decreased bone density and muscle mass

What Should Be Prioritized During Menopause?

A varied, balanced, and complete diet is always the right path to follow.

Nevertheless, considering the pattern of physiological changes in menopause mentioned above, there are certain foods to prioritize:

• Ensure the consumption of oily fish (e.g., sardines, mackerel, salmon, tuna, among others) at least twice a week

• Increase the intake of plant-based protein (e.g., tofu, seitan, soy, among others)

• Regularly consume, in appropriate portions, nuts and seeds (e.g., chia, flaxseed, pumpkin, sunflower, among others)

• Always include vegetables and/or salad on your plate whenever possible

These actions are essential to control total cholesterol and LDL cholesterol levels.

Due to the tendency for decreased bone density, ensuring good calcium intake is crucial. This can be achieved through the consumption of dairy products and dark leafy greens.

Finally, to preserve muscle mass, it is necessary to maintain an active lifestyle combined with protein intake, evenly distributed throughout the day.

What Should Be Avoided?

Mainly processed foods rich in hydrogenated fats, such as:

• Cookies

• Sliced bread

• Packaged meals

• Appetizers and snacks

Cold cuts, soft drinks, pastries, fried foods, and red meat should also be avoided or limited.

What is the Recommended Dietary Pattern?

The ideal diet for menopause includes:

• Ensuring a good protein intake, from both animal and plant sources

• Eating oily fish at least twice a week

• Increasing vegetable and salad consumption by including soup before main meals and ensuring their presence on the plate

• Including snacks rich in protein and healthy fats

• Following the motto “peel more, unwrap less,” avoiding highly processed foods whenever possible

If the focus is on healthy eating combined with a weight loss process, for a woman in perimenopause or menopause, the above guidelines apply — but a caloric deficit must also be introduced to enable weight loss.