Weight gain is a common symptom of menopause but there are steps women can take to mitigate this.
According to weight loss experts, there are several ways they can drop fat and combat other menopause symptoms at the same time, including eating protein.
The Fast 800, a diet programme founded by weight loss guru Dr Michael Mosley, advised women going through menopause to get active.
Experts at The Fast 800 advised: “Low-impact strength training can help to shift excess weight while combating the loss of lean mass that occurs during menopause.
A healthy diet can offset some negative effects of menopause
Experts said that if women consume this amount of protein daily, they should be able to lose weight without sacrificing the lean muscle mass usually lost post-menopause.
Adding veggies is another way women going through menopause can lose weight or maintain it.
There are plenty of ways you can incorporate vegetables into your diet. Pop them into smoothies or pasta sauces – or enjoy them raw.
The diet experts added that some studies have shown that a higher vegetable intake is associated with both reduced weight gain and a lowered risk of developing postmenopausal osteoporosis.
Women going through menopause should ‘prioritise getting 60g of protein every day’
Women going through menopause should try to have a diverse gut microbiome, which is a key regulator of metabolism.
They can do this by eating a variety of nutrients and ingredients, as well as incorporating fermented foods. Examples of these are cheese (including aged cheddar, parmesan, gouda and mozzarella), kimchi, kefir and olives.
The food you’re eating during menopause is important if you want to shift stubborn weight, but the quantity you’re eating is crucial too.
The experts suggested that those who want to maintain their weight eat around 200 fewer calories per day and those who want to lose weight, even fewer calories.
Finally, women in menopause should seek support because the risk of depression is two to five times greater than before menopause.