Losing weight: Why is there often an increase in weight during menopause?
A change in diet or diet during menopause is a big topic. Due to the physical changes during the menopause many women have problems keeping their weight or are even struggling with weight gain. However, a few simple rules can help you lose weight.
Keeping weight is difficult
In menopause many women gain years faster. On the one hand, more hormones cause fat and water to accumulate in the body. On the other hand, the energy requirement of the female body is changing, since according to the “Apotheken-Umschau” the ratio of sex hormones changes.
For example, the body previously needed about 300 calories a day to mature an egg. During menopause, this consumption is eliminated. The muscle mass also shrinks, if not actively counteracted. Thus, the body burns less fat. Nonetheless, women are more likely to stick to their dietary habits, gaining weight faster and harming their health .
No fast diet during menopause
Anyone who struggles with weight gain during menopause and would like to lose weight, should not rely on fast diets that allegedly make the pounds disappear in no time. These short-term diets usually focus on eliminating certain foods, such as high-carbohydrate bread or pasta, to save calories. If you then eat normally again, the weight problems come back quickly.
Since the body’s energy turnover during menopause has irretrievably changed, only a permanent change in diet helps, best combined with sports and exercise. As the “Apotheken Umschau” advises, it does not have to be a strenuous sport like jogging . Nordic walking , hiking or a brisk walk bring your metabolism back on track.
Lose weight with fruits and vegetables
According to a study by the University of Pittsburgh, published in the “Journal of the Academy of Nutrition and Dietetics”, it is especially recommended during a diet during menopause to eat more fruits and vegetables. On lemonades and sweet desserts should be avoided if possible, and meat and cheese should not over-consumption in menopausal women. The menopause diet ideally combines women with sufficient exercise, as exercise helps to lose weight. As more muscle builds up, the fat reserves also melt much faster.
Hormone replacement therapy has hardly any effect
Hormone replacement therapy, contrary to many opinions, does not favor weight gain. At first it can easily rise by about two or three kilograms. But soon the therapy ensures that you maintain your weight. The German Society of Gynecology and Obstetrics (DGGG) confirms the efficacy of hormone replacement therapy for menopausal symptoms such as sweating, hot flashes or sleep disorders . However, it requires regular reviews and may increase the risk of stroke or heart attack if taken long-term . Anyway, it is not suitable for weight loss , and a longer hormone intake should be clarified with your doctor.
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