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Losing weight during menopause: practical tips to achieve your goals

From adolescence to menopause, women experience all kinds of physical and physiological changes associated with hormonal and psychomotor development. Changes that are linked to the different stages and that after 50 and with the arrival of menopause can become a real headache. This is precisely what happens with weight changes from this stage onwards and with estrogen dropwhich makes it much more difficult to burn calories, even ensuring a balanced and varied diet like the Spanish Mediterranean diet.

But then How can we control weight or lose weight during menopause? Of course, the sport and a healthy diet They will be your main allies, but at the same time there are a series of guidelines that can help you during menopause to achieve your weight loss goals.

The importance of controlling weight during menopause

Controlling weight during menopause is important mainly due to several factors related to the health and well-being of women at this stage. And, during menopause, the body experiences significant hormonal changessuch as a decrease in estrogen levels.

During menopause, the metabolism can slow down, which is why it is important Also pay attention to the portions and avoid overeating. The Mediterranean diet can be a good base with foods rich in:

  • Calcium: Menopause is associated with a decrease in bone density, so it is important to consume these types of foods rich in calcium, such as low-fat dairy products, boney fish such as sardines, and green leafy vegetables (spinach, kale, broccoli …).
  • Vitamin D: Vitamin D helps in the absorption of calcium and contributes to bone health. This vitamin can be obtained from fatty fish (salmon, mackerel), egg yolks, liver and fortified foods. It is also important to get safe sun exposure to promote vitamin D synthesis in the skin.
  • Fiber: Fiber helps maintain good digestion, control appetite and regulate blood sugar levels. Foods such as fruits, vegetables, legumes and whole grains are excellent sources of fiber.

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