08 Aug Tips on How to Manage Menopause Weight Gain from NYC Dietitian: Is the menopause belly inevitable?

Menopause is inevitable. Is the belly that comes with it as well?

Most women experience perimenopause and menopause in their 40s and 50s, and with menopause, women experience a number of symptoms: hot flashes, vaginal dryness, night sweats, urinary urgency, insomnia, and weight gain. Yes. That menopause belly.

As we age, our bodies’ metabolisms slow down. (It’s part of the deal). Likewise, women’s estrogen levels drop, and aging adults lose muscle mass quicker. Women who are through menopause or who are in menopause often experience most of their weight gain around their belly.
Many patients come to us saying, “I haven’t changed how I eat, and I can’t seem to not gain weight.”

Is the menopause belly inevitable?

As women’s dietitian nutritionists, we’d like to say it’s not inevitable. However, women who want to avoid it must be mindful about their eating and exercise habits. Here are some dietary guidelines for women going through menopause to maintain a healthy weight and, hopefully, avoid that menopause belly.

1. Reduce calorie intake: Our bodies, as we age, need fewer calories. We do not recommend you go on a crash diet or any diet at all. Get your resting metabolic rate tested with an expert dietitian nutritionist and determine how many calories your body needs. Then, with a little modification, you can continue to enjoy your favorite foods and reduce your calories. (Remember, avoid labeling foods as “good” or “bad”, instead eat a variety of foods in moderation guilt-free.)
2. Get moving: Many aging adults slip into sedentary mode. Continue to get moderate to vigorous aerobic activity. 150 minutes of brisk walking each week or 75 minutes of dancing, aerobics, swimming, or cycling. Keep active. And to maintain bone mass, strength training is key. (This can also help you avoid osteoporosis).
3. Beware of sweets: Seniors can crave sweets if they aren’t getting enough carbs. Complex carbs like whole grains (brown rice, whole-wheat breads and pastas), pulses (lentils and beans), and fiber-rich fruits and vegetables (we love bananas, leafy greens, berries, and broccoli) can help curb the cravings. Really!
4. Limit alcohol intake: Alcoholic beverages add a lot of calories (and sugar) to your diet. Enjoy a glass of wine with a meal but keep things moderate.
5. Stay hydrated: This pretty much goes for all the time. That said, the dip in estrogen women experience during menopause affects the body’s ability to remain hydrated. Women in menopause need more water. Staying hydrated is a key to managing vaginal dryness, improving gut health, skin health, and mental health. Steer clear of sodas and sweet juices. Keep a jar of water with lemon slices in the fridge. Drink every time you remember to drink.
6. Be mindful: It’s the age of girl trips and wine afternoons which, inevitably, include snacks, snacks, snacks. And calories, calories, calories. Don’t snack from bowls that are overflowing with chips, or endless cheese trays, instead serve a small plate of food. Keep it to one glass of wine, then indulge in sparkling water or iced tea. Listen to your body’s hunger cues.
7. Be a smart snacker: Snacks that include soluble fiber, complex carbohydrates, and protein can be beneficial during menopause as they help stabilize blood sugar levels, provide sustained energy, and support overall health.

With a few modifications to your diet, and being mindful about what you eat, you can remain a healthy weight even after menopause. Remember the complexity of our bodies, as genetics, social, economic, and cultural factors play into body weight. We love to work with women of all ages to help them reach their wellness goals.

Here are some delicious and nutritious snack ideas:

• Greek yogurt with berries (blueberries, raspberries, strawberries) nuts (roasted almonds, walnuts, pecans), and seeds (chia seeds, flax seed, pumpkin seeds).
• Hummus and veggies – jicama, carrots, cucumbers, bell peppers, celery.
• Cottage cheese with whole grain crackers or pita bread. (This summer cottage cheese made a comeback.)
• Edamame – steamed with sea salt.
• Homemade trail mix with nuts, seeds, and dried fruits.
• Chia seed pudding is a delicious snack. Mix chia seeds with almond or oat milk and let it sit in the fridge until it thickens. Top with fresh fruits or nuts.
• Apple and peanut butter – this all time classic never goes out of style.
• Dark chocolate (because we love dark chocolate)