Agata Tiurmorezow works as Eating Disorder Recovery Coach. Agata after sufferring herself 20 years ago, earned a master's degree in Food Technology and Human Nutrition.
Menopause is a natural phase in every woman’s life, usually starting between ages 45 and 55. During menopause, hormone levels change, especially estrogen. This shift in hormones can lead to symptoms like hot flashes, mood swings, and changes in weight. Many women notice weight gain, especially around the belly, which can be frustrating. But with a few lifestyle changes, you can manage these symptoms and stay lean. Let’s dive into what’s happening with your body during menopause and how you can stay healthy.
What happens to hormones during menopause?
Hormones play a big role in how your body functions, including your weight and energy levels. During menopause, these changes can make it easier to gain weight:
Lower estrogen levels
Estrogen is a hormone that helps regulate weight, bone health, and the reproductive system. When estrogen drops, it can slow down your metabolism, which means your body may burn fewer calories. Low estrogen can also lead to more fat storage around the belly area.
Higher cortisol levels
Menopause and aging can increase stress levels. When you’re stressed, your body produces cortisol, also known as the “stress hormone.” High cortisol levels can lead to cravings for sugary and high-fat foods, which can cause weight gain, especially around the middle.
Insulin sensitivity changes
Menopause can make it harder for the body to use insulin effectively, which may lead to higher blood sugar levels. This can increase cravings and make it easier to gain weight if you eat a lot of refined carbs and sugary foods.
Tips to stay lean during menopause
1. Eat a balanced diet
A balanced meal gives your body all the nutrients it needs, helping you feel full and satisfied without overeating. Here’s how to create a balanced meal:
2. Include protein
Protein is essential for building and maintaining muscle, which helps keep your metabolism active. It also helps you feel full longer.
Good sources of protein: Eggs, lean meats (like chicken or turkey), fish, beans, lentils, Greek yogurt, tofu, and nuts.
Portion size: Try to include a portion of protein the size of your palm with each meal.
3. Add fiber-rich carbohydrates
Carbs provide energy, and choosing high-fiber carbs helps keep blood sugar steady. Fiber keeps you full, supports digestion, and helps prevent cravings.
Good sources of fiber-rich carbs: Whole grains (like oats, quinoa, brown rice), vegetables, fruits, and beans.
Portion size: Aim for a fist-sized portion of complex carbs at each meal.
4. Include healthy fats
Healthy fats are good for your heart, brain, and hormones. They help control hunger and keep you satisfied.
Good sources of healthy fats: Avocado, olive oil, nuts, seeds, and fatty fish like salmon.
Portion size: Try to include a thumb-sized portion of healthy fats with meals.
5. Fill half your plate with vegetables
Vegetables are low in calories but high in fiber, vitamins, and minerals. They help fill you up without adding extra weight.
Good choices: Leafy greens (like spinach or kale), bell peppers, broccoli, carrots, and zucchini.
Variety: Try to eat a mix of colors for a wide range of nutrients.
Sample balanced meal ideas
Here are some easy meal ideas that include protein, fiber-rich carbs, healthy fats, and plenty of vegetables.
1. Breakfast Ideas
Oatmeal with Berries and Nuts: Top a bowl of oats with fresh berries and a handful of almonds or walnuts. Add a spoonful of Greek yogurt for extra protein.
Veggie Omelet with Whole-Grain Toast: Make an omelet with spinach, bell peppers, and tomatoes. Serve with a slice of whole-grain toast and a few avocado slices.
2. Lunch ideas
Grilled Chicken Salad: Mix leafy greens with grilled chicken, cherry tomatoes, cucumbers, and a sprinkle of sunflower seeds. Drizzle with olive oil and lemon juice.
Quinoa Bowl with Veggies and Hummus: Combine cooked quinoa, roasted vegetables (like bell peppers, zucchini, and carrots), and a scoop of hummus. Add a sprinkle of pumpkin seeds on top.
3. Dinner ideas
Salmon with Sweet Potatoes and Steamed Vegetables: Grill a piece of salmon and serve with a side of roasted sweet potatoes and steamed broccoli.
Stir-Fry with Tofu and Brown Rice: Stir-fry tofu with mixed vegetables (like bell peppers, snap peas, and carrots) in a little olive oil. Serve over brown rice.
Tips for balancing meals during menopause
1. Eat regular meals
Skipping meals can lead to overeating later. Try to eat three balanced meals a day to keep energy levels steady and avoid cravings.
2. Choose whole foods over processed foods
Processed foods often have added sugars, unhealthy fats, and fewer nutrients. Whole foods, like fruits, vegetables, whole grains, and lean proteins, give your body the nutrients it needs without extra calories.
3.. Limit sugary and refined carbs
Foods like white bread, pastries, and sugary snacks can cause blood sugar spikes, leading to cravings and weight gain. Stick to whole grains and natural sweeteners (like fruit) instead.
4. Watch portion sizes
Even healthy foods can lead to weight gain if eaten in large amounts. Use the plate method: half of your plate should be veggies, one-quarter protein, and one-quarter carbs.
5. Snack smartly
If you get hungry between meals, choose healthy snacks like Greek yogurt with berries, a handful of nuts, or sliced veggies with hummus. These snacks keep you full and avoid extra calories from processed snacks.
Exercise regularly
Staying active helps balance hormones, burn calories, and protect against muscle loss.
Do both cardio and strength training: Cardio activities (like walking, biking, or swimming) burn calories, while strength training (like lifting weights or using resistance bands) builds muscle. Since muscle burns more calories than fat, strength training can boost your metabolism.
Stay active throughout the day: Small activities, like taking the stairs, walking around your house, or stretching, help keep your metabolism active. Try not to sit for too long, as even a few minutes of movement can make a difference.
Find enjoyable activities: Exercise doesn’t have to feel like work. Dance, hike, do yoga, or try something new. Staying active can help reduce stress and boost mood, which may lower cortisol levels.
Manage stress
Stress during menopause can make hormone imbalances worse, especially with cortisol. Managing stress can help you avoid weight gain.
Practice relaxation: Deep breathing, meditation, or simple stretching exercises can help you calm down and manage stress. Even a few minutes a day can help.
Make time for yourself: Doing things you enjoy, like reading, gardening, or spending time with friends, can help reduce stress. When you feel happy and relaxed, it’s easier to make healthy choices.
Sleep well: Good sleep helps balance hormones, improves mood, and controls cravings. Try to keep a regular bedtime and create a calming nighttime routine.
Stay hydrated
Drinking water is important for every stage of life, but it can be especially helpful during menopause.
Drink water throughout the day: Staying hydrated can reduce cravings, boost energy, and improve skin health. Sometimes, we feel hungry when we’re actually just thirsty.
Choose water over sugary drinks: Sugary drinks add extra calories that can lead to weight gain. Stick to water, herbal teas, or sparkling water with a slice of lemon or cucumber for flavor.
Eat hydrating foods: Fruits and vegetables, like watermelon, cucumbers, and oranges, have high water content. These foods are filling and help keep you hydrated.
Watch your portions
Hormonal changes can make it easy to overeat. Being mindful of portion sizes can help prevent weight gain.
Eat slowly: Eating slowly gives your body time to recognize when you’re full. This can prevent overeating and help you enjoy your food.
Use smaller plates: Using smaller plates can make your portion look larger, which can help you feel satisfied with less food.
Listen to your body: Pay attention to when you feel hungry and when you’re full. Try not to eat just because food is available or out of habit.
Focus on fiber
Fiber-rich foods keep you full longer, help manage blood sugar, and support digestion.
Eat more fruits and vegetables: These foods are full of fiber, vitamins, and minerals. Try to include vegetables in each meal and snack on fruits.
Choose whole grains: Whole grains, like oats, quinoa, and brown rice, are better than refined grains because they have more fiber. They help keep you full and are good for your metabolism.
Add beans and legumes: Foods like beans, lentils, and chickpeas are high in fiber and protein, which can keep you satisfied and energized.
Be kind to yourself
Your body naturally changes during menopause. Try to focus on health and feeling strong, rather than just the number on the scale.
Set realistic goals: Aim to feel healthier, stronger, or more energized instead of trying to look the same as you did years ago.
Celebrate small wins: Every healthy choice counts. Whether it’s eating a nutritious meal, taking a walk, or getting a good night’s sleep, recognize your efforts.
Stay positive: Menopause is a natural part of life. Embrace the changes and focus on what makes you feel good and healthy.
Menopause brings changes in hormones, but by making simple lifestyle choices, you can stay lean and healthy. Eating a balanced diet, staying active, managing stress, and getting good sleep all help you control weight and feel your best. Focus on taking care of yourself, and remember that these changes are a normal part of life. With a few healthy habits, you can stay strong and enjoy this new stage with confidence.
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Agata Tiurmorezow, Eating Disorder Recovery Coach
Agata Tiurmorezow works as Eating Disorder Recovery Coach. Agata after sufferring herself 20 years ago, earned a master's degree in Food Technology and Human Nutrition. This allowed her to deepen her knowledge of nutrition and better understand how the body functions. For the past 10 years, Agata has been helping women achieve their goals, improve their health, and minimize symptoms of conditions like PCOS, endometriosis, thyroid issues, or menopause through a specially tailored nutrition plan, supplements, and exercise.
