This is not a myth or an urban legend: during menopause it is easier to gain weight (and it is more difficult to lose weight). There are several circumstances that explain this evidence, but there is a guilty clearly identified: the sharp drop in hormonal levels, particularly those estrogenwhich is not only related to the greater tendency to gain weight but is also the origin of most menopausal symptoms.
As explained by the Spanish Association for the Study of Menopause (AEEM)menopause is related to metabolic changes that usually produce an increase in body fat in percentages that speak for themselves: at 20 years old it is 26%; It rises to 33% at age 40 and reaches 42% at age 50 (the average age at which menopause begins is around 51.4 years).
Extra kilos: how many (and where do they end up)
The AEEM experts emphasize that this increase not only represents an aesthetic problem but is also an important cardiovascular risk factor and of diabetes. “While weight gain occurs in many women, some only experience changes in fat distribution (without notable changes in the scale) but, in all cases, menopause triggers an important change in body composition and morphology,” they point out.
Guadalupe Gomeznutritionist at Máxima (a multidisciplinary center specialized in menopause), tells CuídatePlus that, although weight gain during menopause is quite common, it can vary from one woman to another: “It is estimated that Between 60 and 70% of women experience weight gain at this stage. This increase is not exclusively due to menopause itself, but is influenced by other factors related to age, a decrease in physical activity and changes in metabolism,” the expert says.
Regarding the average number of kilos that is usually gained, the nutritionist explains that “studies carried out on the matter reveal that women They usually gain around 2-5 kilos during this periodwhich are located mainly in the abdominal area. This is because, with the decrease in estrogen, fat, in addition to increasing, tends to be redistributed, which causes a greater accumulation of what is known as visceral fat (which is located surrounding the internal organs of the abdomen), although This accumulation can also vary depending on genetics, diet and lifestyle.”
Yes, you have to make adjustments to your diet.
Luckily, women have the capacity to react to this biological process, and this is confirmed by Gómez: “Although this weight gain is common, it is not inevitable, and With proper nutrition and regular exercise, many women can control their weight. during this period of his life.”
Of course, for this it is necessary, on the one hand, to take into account that The strategies that were followed to lose weight before this stage may now be ineffective and even be harmful; and, on the other hand, assuming that it is necessary to make a series of changes both in the style of meals and in the composition of the daily menus.
“The main readjustment that must be made is to distribute meals appropriately throughout the day, in order to avoid insulin spikes and better control appetite. In this framework, it is important eat three main meals ensuring that all of them provide a good balance of macronutrients: proteins, healthy fats and whole carbohydrates,” says the nutritionist.
As for whether there is any intake in which it is necessary to take more precautions from the point of view of weight gain, the expert recalls that “in menopause, metabolism slows down and, therefore, the body tends to burn less caloriesespecially at night. “This is related to the greater tendency to accumulate fat, especially in the abdominal area, associated with hormonal changes.”
Based on these changes at the metabolic level, Gómez advises adopting mantra or food motto the famous saying of “breakfast like a king; Lunch like a prince and dinner like a beggar”, and explains what it means to apply it in practice to daily menus: “The ideal is opt for a light dinnerrich in lean proteins, vegetables and healthy fats. As for carbohydrates, you must reduce them and choose those with a low glycemic index. It is also advisable to control portions and avoid refined sugars and ultra-processed foods at night, in order to reduce the risk of accumulating abdominal fat.”
‘Fit’ and ‘unfit’ in the pantry
Adapting the diet to the metabolic characteristics of menopause also involves avoid or restrict the intake of certain foods and enhance the presence of others. As for the former, Gómez clearly points out two groups: “Without a doubt, the consumption of sugars and ultra-processed foods should be limited (you should always opt for natural foods).”
Regarding the presence foods mandatorythe expert emphasizes that in perimenopause and menopause it is necessary to increase the consumption of protein animal and/or plant, for maintain muscle mass.
“Likewise, we must ensure the intake of foods rich in calcium and vitamin D (for bone health, which is also affected by estrogen deficiency); the fiber; the omega 3 (by eating fish and nuts such as walnuts) and phytoestrogens (present in soy, nuts, legumes such as chickpeas, cereals and flax seeds, among others).
In relation to this, the general recommendations of the AEEM outline the coordinates to which a woman’s diet during menopause must be adjusted and which coincide with those of the eating styles considered healthier, especially the Mediterranean diet:
- High content of fruits and vegetablesnuts, whole grains and olive oil.
- Low salt and fat content.
- Two or three servings a day of low fat dairy products.
- Fiber-rich foods (from whole grains, fruits and vegetables).
Drinks: can beer be an ally?
Guadalupe Gómez points out the importance of maintaining adequate hydration at this stage. Water is the best option (in addition to hydrating, it helps combat dryness of the skin and mucous membranes, typical of menopause). Infusions, juices and fruit/vegetable smoothies are also recommended, while soft drinks (especially those with caffeine) should be limited.
As for alcohol, the message is clear: it is not recommended and, furthermore, can aggravate or intensify some symptoms such as hot flashes. However, there is an option that, consumed moderately and punctually, could have a certain “venice”: beer.
Guadalupe Gómez explains why: “This drink contains some substances with potential benefits at this stage, such as phytoestrogens and silicon. But we must not lose sight of the fact that these advantages are few and do not outweigh the possible risks associated with alcohol consumption, especially during menopause. The message, therefore, is that the occasional and moderate beer consumption (one glass or less a day) may not be harmful, but without forgetting that it is not the most recommended beverage option as part of a usual nutritional strategy.”
Type diet to control weight
Guadalupe Gómez proposes a typical diet model that should be followed during menopause both to avoid the associated weight gain and to ensure essential nutrients at this stage:
Breakfast
cooked oats with almond milk, chia seeds, blueberries and walnuts.
Mid morning
Yogurt with flax seeds and a handful of almonds
Meal
Spinach salad with grilled salmonquinoa and, as a dressing, virgin olive oil and lemon.
Snack
Hummus with baby carrots and cucumber.
Dinner
Grilled chicken with broccoli steamed and brown rice; or bone broth with broccoli and two boiled eggs.
Other anti-kilo strategies
As important as adapting the diet to the needs and effects of menopause is introduce lifestyle changesespecially when it comes to exercise.
Thus, the AEEM experts emphasize that a sedentary lifestyle accelerates both the process of gaining kilos and the accumulation of fat, and they recommend including the following habits in your daily routine:
- Carry out regular aerobic exercise and constant, at least 30 minutes a day, three to five times a week.
- Combine aerobic activity with strength exercise (muscle strengthening) two days a week.
- The most recommended training modality is combination of high intensity exercises with short recovery periods (HIIT) and that in turn favor the improvement of balance, such as Pilates. “With this type of routine, a loss of adipose tissue and a gain of muscle is achieved in less time than with other exercises performed in isolation (cycling, swimming…),” say the specialists.