Diet to lose 5 kilos during menopause

Weight loss during menopause can be a complex challenge due to hormonal changes, mainly decreasing estrogen levels , which impacts our metabolism (among many other aspects), and this favors the accumulation of fat , especially in the abdominal area.

In addition, the metabolism slows down , meaning the body burns fewer calories at rest than before. These factors, along with possible changes in appetite and muscle mass distribution , make maintaining a healthy weight more complicated.

In this blog we will discuss how to address the challenges and the most effective strategies to achieve the goal .

The reality of weight gain during menopause

Understanding the reality of weight gain during menopause involves understanding what is happening in our bodies at this stage.

The factors that will make it difficult for us to lose weight are:

1. Decreased estrogen levels : Menopause brings with it a reduction in estrogen levels, which affects both metabolism and the distribution of body fat. This favors the accumulation of fat in the abdominal region and can increase appetite, making weight control difficult. This fat is more difficult to eliminate and is associated with a greater risk for cardiovascular health. Cardiovascular diseases are the leading cause of death in the female population.
2. Inflammatory state: Chronic inflammation is associated with the menopause stage, since the loss of estrogens means losing its anti-inflammatory role. That is why going to the origin by treating this inflammation is key. Here, Madequa 's specific natural supplements for each stage of menopause can help us , since in all of them their common core is high-quality molecules such as omega 3 , with a great anti-inflammatory effect.
3. Loss of Muscle Mass : With aging, there is a progressive loss of muscle mass, which is known as Sarcopenia . This condition reduces the basal metabolism (the amount of energy the body consumes at rest), which causes our body to burn fewer calories and tend to accumulate more fat .
4. Insulin Resistance : Some women may develop insulin resistance during menopause, which complicates blood glucose regulation and predisposes them to weight gain and the development of metabolic diseases such as type 2 diabetes .

But, if everything is against you...how can you lose weight during menopause?

Losing weight during menopause is not easy, of course we have many factors against us, but there are strategies that can help us.

The diet to lose 5 kilos during menopause is complicated. A medical professional should assess your specific case and check for food intolerances, your basal metabolic rate, rule out diseases such as hypothyroidism or type 2 diabetes (frequent in women during menopause)… there are several factors to take into account and the most important thing would be to personalize the diet . But we can give you some tips.

Tips for your diet during menopause

1. Adopting a healthy and balanced diet
Specific clinical nutritional recommendations include consumption of monounsaturated and polyunsaturated fats instead of saturated forms, reduction of total carbohydrates and preference for those derived from fruits and whole grains , as well as protein intake from plant sources such as legumes, or from animal sources such as fish, poultry or low-fat dairy products .

Source: Menopause and diabetes: EMAS clinical guide. Maturitas. 2018

A diet to lose 5 kilos during menopause must meet these requirements:

• Nutrient-Rich Diets : Choosing a diet rich in fruits, vegetables, whole grains, legumes, and healthy fats (such as those from olive oil and oily fish) can help improve weight control and reduce cardiovascular risks. The Mediterranean diet , in particular, has been shown to be effective for these purposes.
• Limit Saturated and Trans Fats : Prioritize consumption of monounsaturated and polyunsaturated fats, especially omega-3 fatty acids, which have anti-inflammatory properties and overall health benefits, such as Madequa menopause supplements .

2. Maintain Regular Physical Activity

• Aerobic and Strength Exercise : Combining regular exercise in your routine such as walking, running or swimming with strength training is key to maintaining muscle mass and keeping your metabolism active. Physical activity also helps improve balance and bone health, which are important aspects during menopause.
• Benefits for Appetite and Mood : Regular exercise helps regulate appetite and improves mood, which can reduce episodes of emotional eating.

3. Stress Control

• Effects of Chronic Stress : Prolonged stress increases cortisol levels, a hormone that promotes fat accumulation, especially in the abdominal region. In addition, it can lead to emotional eating habits (Losing weight during menopause...).
• Stress Management Techniques : Practicing meditation, yoga, and deep breathing exercises can be helpful in reducing stress and improving weight control. It is also important to identify and develop strategies to avoid the impulsive eating that often accompanies stress.

Nutrition during menopause

Since bone health and sarcopenia are major concerns during the postmenopausal period, gradual and moderate weight loss (5-7% of initial annual body weight) is recommended . Balanced dietary plans that provide 1200-1500 kcal/day or create an energy deficit of 500-750 kcal/day may result in the desired weight loss.

Nut and seed consumption , adequate calcium and vitamin D intake , and low alcohol and sodium (salt) intake are additional important dietary changes to include in your menopausal diet.

The recommended daily intakes of calcium and vitamin D for women over 50 years of age at risk of fracture are 1000-1200 mg and 600-800 IU, respectively. Finding supplements that provide us with key nutrients such as omega-3 or vitamin D is key during menopause, which is why Madequa 's natural supplements contain omega-3 and vitamin D in their composition to help you achieve your goals and provide you with comprehensive care.

Here is an example of a menu so you can get some ideas:

For Breakfast:

• Option 1: Natural yogurt with fresh fruits (strawberries, blueberries) and a tablespoon of chia seeds.
• Option 2: Oatmeal cooked with vegetable milk, cinnamon, nuts and banana slices.

`For Mid-Morning:

• A handful of almonds or walnuts (source of omega-3)
• 1 piece of fruit (apple, pear).

For Lunch:

• Proteins: Chicken breast, fatty fish (salmon), or tofu.

• Vegetables: Green leaf salad with tomato, cucumber, carrot and avocado.
• Carbohydrates: 1/2 cup quinoa or brown rice.

For the Snack:

• Protein shake with spinach, cucumber, and a little ginger.
• Whole wheat toast with avocado.

For Dinner:

• Proteins: Grilled fish or legumes (lentils, chickpeas).
• Vegetables: Steamed vegetables (broccoli, cauliflower, asparagus) or a vegetable soup.
• Optional carbs: Baked sweet potato.

Key to success

Losing 5 kilos during menopause is an achievable goal with a balanced diet and healthy habits . However, more important than the number on the scale is achieving a healthy weight that promotes overall well-being. Having a clear goal is essential, but so is maintaining a flexible and balanced attitude .

Instead of obsessing over quick results or strict deadlines, it’s key to focus on self-care and enjoy the process of feeling better inside and out . This allows you to adopt sustainable habits and enjoy a healthier lifestyle in the long run.

Simple changes like increasing physical activity , especially strength training, and eating a nutrient-rich diet can make a big difference. In addition, stress management and adequate sleep play a crucial role in hormonal balance, promoting weight control. Also, taking natural supplements like Madequa , specific for each stage of menopause, can give us that extra support to achieve this.

References

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Marrugat, J., Sala, J., & Aboal, J. (2006). Epidemiology of cardiovascular diseases in women. Spanish Journal of Cardiology, 59(3), 264–274. doi:10.1157/13086084

Masanés Torán, F., Navarro López, M., Sacanella Meseguer, E., & López Soto, A. (2010). What is sarcopenia? Seminars of the Spanish Foundation of Rheumatology, 11(1), 14–23. doi:10.1016/j.semreu.2009.10.00

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Nappi RE, Chedraui P, Lambrinoudaki I, Simoncini T. Menopause: a cardiometabolic transition. Lancet Diabetes Endocrinol. 2022 Jun;10(6):442-456. doi: 10.1016/S2213-8587(22)00076-6.

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