4 tips for healthy weight loss during menopause

Summary
Healthy weight loss during menopause requires a holistic approach, including a balanced diet, regular physical activity, quality sleep, stress management and care for emotional health.

Menopause is a natural phase in a woman’s life, marked by hormonal changes that can affect metabolism and body weight. For many women, menopause brings with it the added challenge of losing weight or maintaining a healthy weight. However, it is important to approach weight loss in a conscious and healthy way, especially during this transition period.

Consult a healthcare professional

Before starting any weight loss program, it is essential to consult a doctor or nutritionist. They can assess your overall health, provide personalized guidance, and ensure your choices are safe and effective.

Adopt a balanced diet

A balanced diet is essential for healthy weight loss at any stage of life, and this is especially true during menopause. Prioritize nutrient-rich foods such as fruits, vegetables, lean proteins, whole grains and healthy fats. Avoid processed foods, rich in sugar and saturated fats.

Control portions

During menopause, many women notice that their metabolism slows down. Therefore, it is important to pay attention to portions and avoid overeating. Use smaller plates, chew slowly and pay attention to your body’s hunger and satiety signals.

Practice physical activity regularly

Regular exercise is crucial for healthy weight loss and can also help alleviate menopause symptoms such as hot flashes and mood swings. Choose activities that you enjoy and that are suitable for your physical condition, such as walking, swimming, yoga or weight training.

Prioritize quality sleep

Sleep quality can be affected during menopause, but it is essential for weight loss and general health. Establish a regular sleep routine, create a conducive environment for sleep, and avoid stimulants, such as caffeine, before bed.

Manage stress

Stress can play a significant role in weight gain and difficulty losing weight. Practice relaxation techniques, such as meditation, deep breathing, or relaxing activities, to reduce stress and promote emotional balance.

Be patient and compassionate with yourself

Weight loss during menopause can be a slower and more challenging process than at other stages of life. So be kind to yourself, celebrate every achievement, however small, and remember that the goal is to achieve a healthy and sustainable lifestyle in the long term.

In summary, healthy weight loss during menopause requires a holistic approach that includes a balanced diet, regular physical activity, quality sleep, stress management and care for emotional health. By adopting these practices, women can not only achieve their weight goals but also improve their overall health and well-being during this transition phase.

Watch the video with nutritionist Cláudia Benevides, creator of the ”Saudável Sem Neura” program, based on specific nutritional strategies, which allows students to lose weight without giving up the foods they love.