Weight control is a common concern for post-menopausal women. Estrogen supports healthy blood sugar management during the reproductive years, and the drop in estrogen that occurs with menopause makes weight loss especially challenging. In addition, weight gain during and after menopause is typically in the abdomen rather than the hips and thighs, a weight distribution pattern associated with other chronic health problems like heart disease and diabetes. So, what can you do to take that extra weight off? Below are a few sensible suggestions.
- Low-calorie, low-glycemic diet. Because of changes in one's ability to control blood sugar, the best weight loss diet after menopause is a low-calorie, low-glycemic diet that is high in vegetables, fruits, nuts, seeds, and legumes.
- Avoid certain animal products. Stay away from diets that emphasize meat and dairy foods—vegetarian and vegan diets are effective for weight loss and are also consistently linked to lower rates of heart disease, diabetes, and cancer, and are safe for bone health.
- Prioritize daily workouts. Remember to exercise every day to help boost your metabolism as you cut back on calories.
Sources: The Journals of Gerontology. Series A, Biological Sciences and Medical Sciences; JAMA; Nature Reviews Endocrinology