Menopause-induced weight increase: Strategies for acquiring additional pounds in men
Keeping the Scale in Check During Menopause: Expert Advice on Diet and Nutrition
Going through menopause brings changes in hormones, which can result in sleep issues, hot flashes, and weight gain. But fear not, nutrition experts offer solutions to help you manage your weight.
Why does weight gain occur during menopause?
Experts from the German Nutrition Society (DGE) explain that women in menopause require fewer calories but more nutrients. Their resting energy expenditure decreases, leading to an average of 0.25 to 1.5 kg of weight gain per year, although this varies among individuals. Additionally, women tend to store more fat, particularly in the abdomen, which increases the risk of cardiovascular diseases.
Preventing Weight Gain: Dietary Changes and Meal Planning
PD Dr. med. Kurt Laederach-Hofmann, a specialist in internal medicine and cardiology, emphasizes the importance of long-term changes in diet. Meals should be both enjoyable and satisfying, and individual meal plans might be more effective than general dietary recommendations. To maximize energy intake and prevent weight gain, meals should be spread throughout the day, from three to five times.
Professor Dr. Andreas Pfeiffer, head of the Department of Endocrinology, Diabetes, and Nutritional Medicine at Charité Berlin, recommends a protein-rich diet to compensate for the protein deficiency in menopause. Protein is essential for building muscle mass, which helps maintain a higher metabolism. Some protein-rich food options include fish, lean meat, beans, peas, lentils, nuts, seeds, and dairy products.
A Healthier Weight: Four Steps to Eating Well During Menopause
Dr. Alexa Iwan, in conversation with DAK Gesundheit, proposes a four-step model for healthy eating during menopause:
- Consume plenty of proteins from good sources, such as dairy products, fish, nuts, and legumes.
- Include 150 grams of fruit or vegetables in each meal.
- Adjust carbohydrate intake based on physical activity levels.
- Incorporate proteins and fiber into meals by adding seeds, nuts, and kernels.
Following these steps can help reduce the risk of weight gain during menopause and may even lead to weight loss.
Losing Weight: Key to Success
To reduce overweight, Dr. Silja Schäfer, an internist and nutritionist, advises incorporating as much movement as possible into daily life and following a fiber-rich, vegetable-dominant diet with plenty of variety. Sweets and unhealthy foods can be enjoyed in moderation, while "fast" carbohydrates from white bread, grape sugar, or soda should be avoided to promote fat loss.
Maintaining an active lifestyle, which includes exercise and hobbies, helps combat unwanted pounds and boosts metabolism, potentially increasing lifespan.
Beyond Weight Management: The Benefits of a Protein-Rich Diet and Regular Exercise
A protein-rich diet combined with regular exercise helps prevent weight gain during menopause in several ways:
- Preservation of muscle mass: Protein supports muscle maintenance and growth, helping to keep metabolic rate higher.
- Appetite control and satiety: Protein is more satiating than carbohydrates or fats, which can help reduce overall calorie intake.
- Metabolic boost and fat burning: Increased protein intake and regular physical activity stimulate muscle growth, boosting metabolism and helping the body burn fat more effectively.
- Energy balance through diet and exercise: Managing calories consumed versus calories expended is critical to preventing weight gain and supporting health beyond menopause.
- Reduction of high-carbohydrate foods: Cutting back on high-glycemic carbohydrate sources may help promote weight control and support metabolism when combined with a protein-rich diet.
A Holistic Approach to Weight Management During Menopause
By following a protein-rich diet, staying physically active, and paying attention to overall energy balance, women can effectively manage their weight during menopause. This comprehensive approach also promotes hormone balance and overall health during the menopausal transition.
- Expert advice suggests that modifications in diet are crucial for weight management during menopause, as women in this stage require fewer calories but more nutrients.
- Long-term dietary changes should include meals spread throughout the day, from three to five times, and a protein-rich diet to compensate for the protein deficiency in menopause.
- A holistic approach to weight management during menopause includes consuming plenty of proteins from good sources, such as dairy products, fish, nuts, and legumes, while including 150 grams of fruit or vegetables in each meal, and adjusting carbohydrate intake based on physical activity levels.
- Regular exercise, combined with a protein-rich diet, can stimulate muscle growth, boost metabolism, and help the body burn fat more effectively, which is essential for weight management during menopause and supports overall health during the menopausal transition.
