Weight gain can occur during perimenopause and menopause due to the changes in hormone levels. In order to maintain your weight, most people need to eat less and exercise more.
Here are some ideas controlling weight:
- Healthy eating habits
- Regular exercise
- Eat from a smaller plate
- Eat slowly and thoroughly chew each mouthful of food
- Eat small amounts of food regularly instead of large meals
- Eat your smallest meal at night
- Use a list when grocery shopping
- Avoid grocery shopping when hungry
- Avoid eating after 8 pm when the metabolism is very slow
- If going, eat a little less that day and the day afterwards
- Limit alcohol
- Weight loss supplements
A diet rich in phytoestrogens can also be beneficial to help reduce menopausal symptoms. Try adding some foods rich in phytoestrogens such as tofu, miso, soy beans, chickpeas, lentil, flaxseeds, also known as linseeds or spinach to your diet.
Ensure your diet is also rich in calcium. Calcium will help prevent osteoporosis, a risk of menopause. Include the following foods to help increase your dietary calcium intake:
- low fat diary products (milk, cheese and yoghurt)
- broccoli
- cauliflower
- salmon
- tofu
- leafy green vegetables
The risk of heart disease is also increased after menopause. Use our diet to protect your heart by eating a balanced, low fat diet with plenty of nuts, seeds and fish.
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