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Essential Keys to Maintaining Weight During Menopause

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🎯 Key Points
  • Eat a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins.
  • Engage in regular physical activity, such as aerobic exercises, strength training, and yoga, to maintain muscle mass and boost metabolism.
  • Monitor portion sizes and practice mindful eating to prevent overeating.
  • Stay hydrated by drinking plenty of water throughout the day.
  • Manage stress levels through relaxation techniques, such as deep breathing exercises or meditation, as stress can contribute to weight gain during menopause.

In addition to the typical symptoms of menopause, such as hot flashes, sleeping problems or digestive disorders, the metabolism can also slow down due to low estrogen levels .

During menopause, muscle mass also decreases and the body uses less energy, stores more fat, and that leads to weight gain. Being an absolutely normal process of the female organism, it is important that we begin to remove the negative stigma that has accompanied it for so long.

Simply knowing what happens and how you can take care of your body during this period will make the symptoms less bothersome.

Benefits of Maintaining Weight During Menopause.

Menopause is a natural phase in a woman’s life that marks the end of her reproductive years. It is accompanied by various physical and hormonal changes that can lead to weight gain and other health-related issues. While many women may strive to lose weight during this period, there are several benefits to maintaining weight during menopause.

1. Reduced risk of chronic diseases.

Maintaining a healthy weight during menopause can significantly lower the risk of developing chronic conditions such as heart disease, type 2 diabetes, and certain types of cancer. Excess weight can exacerbate these conditions, so by avoiding weight gain, women can protect their long-term health.

2. Improved bone health.


Menopause is characterized by a decline in estrogen levels, which can lead to decreased bone density and an increased risk of osteoporosis. By maintaining weight, women can preserve their bone mass and reduce the likelihood of fractures and other bone-related complications.

3. Enhanced mood and mental well-being.

Hormonal fluctuations during menopause can cause mood swings, irritability, and even depression in some women. However, regular exercise, which is often associated with weight maintenance, releases endorphins that can elevate mood, reduce stress, and improve overall mental well-being.


4. Better sleep quality.


Many menopausal women struggle with sleep disturbances such as insomnia and night sweats, which can negatively impact their overall health and quality of life. By maintaining weight, women can potentially reduce the severity of these symptoms and promote better sleep patterns.

5. Increased energy levels.

Weight maintenance through a balanced diet and regular physical activity can boost energy levels during menopause. This is particularly important as menopausal symptoms, such as hot flashes and fatigue, can be draining. By staying active and eating well, women can counteract these effects and enjoy increased vitality.

6. Preserved muscle mass.

Aging and hormonal changes during menopause can result in muscle loss and decreased strength. However, by maintaining weight, women can preserve their muscle mass and strength, which is crucial for maintaining mobility, balance, and overall physical functionality.

7. Enhanced self-esteem and body image.

Menopause can bring about changes in body shape and composition due to hormonal fluctuations and a slower metabolism. By maintaining weight, women can feel more confident in their bodies and promote a positive body image, leading to improved self-esteem and overall well-being.

💡 Tips FitMeMore.com
While weight gain is a common concern during menopause, there are numerous benefits to maintaining weight during this phase of life. From reducing the risk of chronic diseases to improving bone health, mood, sleep quality, and energy levels, weight maintenance can positively impact a woman’s physical and mental well-being during menopause.

Essential Keys to Maintaining Weight During Menopause.

Here are some essential keys:

1. Daily Exercise.

Despite the slower metabolism and lower energy needs associated with menopause, many women continue to eat the same amount of food as before, if not more. This is a mistake, especially if you don’t exercise more.

Can Exercise Cause Periods Twice a Month

If you also move little, you can gain a few kilos quickly. Sufficient exercise, every day, is essential to counteract weight gain.

Walking is perfect because not only does it have a positive effect on your health, but you can also lose weight. Depending on your pace, you can burn between 200 and 350 calories per hour.

Swimming is considered a real secret weapon to stay fit. It is a form of exercise that is gentle on the joints and you can burn a total of 700 calories per hour.

2. Be Careful with Salt.

You should avoid adding too much salt to your food in preparation, especially during menopause. Salt is important for the body in small quantities, but in excess it is harmful.

High salt consumption increases the risk of high blood pressure and therefore also the development of cardiovascular diseases , the risk of which increases anyway during menopause. Apart from that, it promotes water retention, which women are already prone to during menopause.

3. Modify The Diet.

Due to body changes during menopause, the best way to counteract weight gain is to change your diet. Avoid empty carbohydrates such as white bread , as they do not satisfy you in the long term and hardly contain any nutrients.

The Warrior Diet

Sweets, fast or ultra-processed food and alcohol should not be part of your regular diet. Instead, your diet should include more vegetables, fruits, legumes, whole grains, nuts, and healthy oils. To counteract the loss of muscle mass during menopause, you should also consume high-quality protein.

4. Kitchen Owner.

You should cook at home if possible, especially during menopause. Keep in mind that ultra-processed prepared foods usually contain excess sugars, fats and salt , which will negatively affect your figure and your health.

5. Proper Hydration.

If you drink at least one and a half liters of water a day, you can lose weight faster and counteract the gain. In addition to being essential for the body to function properly, water fills the stomach and makes you eat less.

Additionally, thirst is often confused with hunger. It is important that you avoid sugary drinks, such as sodas and such, which increase the calorie count. Instead you can drink water and sugar-free infusions.

6. Rest.

Sleep disorders are unfortunately one of the typical symptoms of menopause. Poor sleep quality or lack of sleep can worsen other symptoms, such as mood swings or weight gain.

Lack of sleep has a negative effect on the hormones that control feelings of satiety and hunger, therefore promoting obesity. If you want to lose weight, you must get enough sleep. Yoga and relaxation exercises, sleep infusions, and bedtime rituals can help.

7. Control Over Thyroid Hormone Levels.

Many women are unaware that the risk of thyroid disease increases during menopause. Studies have shown that estrogen levels can affect thyroid hormones, which can lead to hypothyroidism, for example. This, in turn, can aggravate several symptoms of menopause, including weight gain.

We hope that these simple ideas make it easier for you to control your weight without affecting your quality of life. 

Bottom Line.

Menopause can bring about various challenges when it comes to maintaining a healthy weight. However, by implementing the essential keys discussed in this article, women going through menopause can successfully manage their weight and improve their overall well-being. It is crucial to focus on regular physical activity, a well-balanced and nutritious diet, adequate sleep, stress management, and seeking professional support when needed. By adopting these key strategies and making them a part of their lifestyle, women can navigate through menopause with confidence, maintaining a healthy weight and enjoying a fulfilling and vibrant life ahead.

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Evidence Based

This content is based on scientific research and written by experts.

Our team of licensed health professionals, nutritionists and fitness experts endeavor to be unbiased, objective, honest and to present each sides of the argument.

This article contains scientific references. The numbers in the parentheses (1,2,3) are clickable links to peer-reviewed scientific researches.



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