How to limit weight gain during menopause?

In menopause, a woman gains weight on average from 3 to 7 kilograms. The phenomenon is natural, but not without health risks. “Weight gain can reduce physical activity, change sleep quality, affect cardiovascular health, or even bone and joint health (weaken hips, knees, or ankles),” says nutritionist Corinne Chicheportiche-Ayache. organ fat, which in excessive amounts increases the risk of developing metabolic diseases such as diabetes. A few tips can help you limit it. Details:

Reduce calories

Weight gain is explained by what we call a decrease in basal metabolism during menopause, or rather, when the ovaries cease to function. At rest, the body uses less energy than before and burns fewer calories, which promotes fat storage. “Our weight is regulated by energy balance, that is, by the balance of energy intake and expenditure,” explains the doctor. Therefore, logically, if we burn fewer calories at rest and our food intake remains the same as before, we gain weight.

Hence the importance of reviewing some of your eating habits. “So, you can reduce your usual portions by 25 to 30%, take time to chew, eat sitting down, make meals 25-30 minutes and pay attention to your satiety signals,” says the nutritionist.

As for the contents of the plate. we take care to limit the consumption of excessively sweet and very fatty foods, eat fruits 2 to 3 times a day, vegetables at every meal, white meat or poultry 3 to 4 times a week. , and fish 3 to 4 times a week (including oily fish, 2 times). The expert recommends 30-40 grams of low-fat cheese (such as fresh goat cheese, feta, mozzarella or ricotta) a day, combined with a yogurt or two. As for slow sugars (rice, pasta, bread, legumes, etc.), we use them in reasonable amounts to avoid sugary snacks during the day.

Delicious breakfast

Eating a healthy and varied diet starts with the first meal of the day. “The best is a delicious breakfast,” says the specialist. The sweet version involves a spike in insulin followed by hypoglycemia. Then the blood sugar level suddenly rises and then drops just as suddenly. We will have cravings throughout the day that will encourage cravings for sweet products.

In practice, we choose a grain product: sugar-free muesli, oatmeal or wholemeal bread. Then plant foods are added. Muesli, for example, can be enhanced with chunks of fruit and vegetable milk. You can spread fresh cheese on the bread, then add avocado, hummus or eggs (not exceeding the total amount of 4-5 eggs per week).

For the rest of the day, follow the adage “breakfast like a king, lunch like a prince, dinner like a pauper” while allowing yourself an afternoon snack. For example, you can eat about 20 grams of oil seeds (unsalted or sweet walnuts or pistachios) accompanied by a piece of fruit. In the evening, a low-fat protein, some vegetables, a piece of low-fat cheese and fruit will make a complete and light meal.

Control your alcohol consumption

When we’re trying to cut our calorie intake, it’s impossible not to pay attention, as well as what we put in our drinks. “Alcohol has significant caloric content,” emphasizes the nutritionist. For comparison, note that one gram of alcohol corresponds to 7 calories; one gram of fat corresponds to 9 calories. Some shakes are also high in sugar.

Increase your physical activity

The play of hormones changes the appearance of the body. Estrogens are responsible for the so-called “gynoid” distribution of fat in the body, which is located in the thighs and buttocks. However, at menopause, the ovaries stop producing them and progesterone. “All we’re left with are the androgens,” Corinne Cicheportic-Ajache continues, “and the distribution of fat then takes place in an ‘android’ way.” As for men, now the accumulation of fat occurs in the trunk and arms, and we notice, for example, thickening of the waist and chest.

Estrogens are actually responsible for the distribution of fat in the body, the so-called “gynoid” distribution.

To limit this storage, it is necessary to do more physical activity. “Thus, we increase energy expenditure, it rebalances the overall energy balance and prevents us from gaining excess weight,” comments the specialist. Therefore, it is important to exercise regularly and increase the opportunities for movement every day to reduce as much as possible a sedentary lifestyle. This habit will be useful at all levels. exercise is the best way to manage mood swings and stress, especially during menopause. “Hormones released during physical exertion (endorphins, dopamine, adrenaline, etc.) reduce our stress levels and prevent us from eating urges associated with negative emotions,” adds Corinne Cicheportic-Ajache.

Take care of your sleep

Some symptoms of menopause, such as hot flashes, can change the quality of sleep, cause night awakenings, or insomnia. “In addition to the fact that significant fatigue contributes to weight gain,” warns the doctor, “we will tend to do less sports and be tempted by energy-providing foods, most often fatty and sugary products.” This is why it is important to consult your doctor in case of sleep problems.