How To Deal With Weight Gain During Menopause?

Weight gain is a big issue among women during perimenopause and menopause. One of the key reasons for weight gain is the fluctuation of hormones, particularly a decline in estrogen, which affects how your body stores fat. You'll likely notice an increase in abdominal fat, a stark contrast from your younger years when fat was more likely to be distributed around your hips and thighs.

This redistribution isn't just an aesthetic issue; it can also complicate your overall health say experts. An increase in visceral fat, which surrounds your organs, raises the risk of heart disease and type 2 diabetes. 

The good news? You can take steps to manage weight gain effectively. Maintaining a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats can help. Proteins, in particular, are crucial. They counteract muscle mass decline, which can slow your metabolism and lead to weight accumulation. Routine check-ups with your healthcare provider can also help monitor your health metrics and offer personalized advice. Explore programs for women's health here.

Physical activity is equally essential. Regular exercise not only helps you maintain a healthy weight but also boosts your mood and energy levels, which can be a big plus when you're dealing with other challenging perimenopausal symptoms like fatigue and trouble sleeping. Aim for a mix of aerobic exercises, like walking or swimming, and strength training to build and maintain muscle mass. 

Remember, weight gain during perimenopause and menopause is common, but it isn't inevitable. By paying attention to your diet and staying active, you can navigate this transition gracefully and maintain your overall well-being.

How does plant protein help reduce weight

Plant protein offers a dual benefit: it keeps you feeling fuller for longer and supports muscle maintenance. As you navigate perimenopause, maintaining muscle mass is crucial as it naturally declines during this stage. And it's well-documented that muscles burn more calories than fat, even at rest. 

Moreover, incorporating a diet rich in high-quality plant foods like vegetables, fruits, nuts, seeds, legumes, and whole grains can certainly help. These foods don't just provide essential nutrients; they also tend to have a lower glycemic index, leading to more stable blood sugar levels. This can prevent spikes in blood fat and blood sugar, which are often linked to weight gain and an increased risk of heart disease and type 2 diabetes. 

So, not only does plant protein help in reducing weight during perimenopause, but it also plays a role in overall health management, reducing risks that become more pronounced during this time. Keep an eye on your protein intake and focus on high-quality plant foods to navigate this transition smoothly.