Hormonal changes during menopause can lead to weight gain and changes in body shape, causing some concern.
However, it is essential to keep in mind that it is possible to control these weight variations by adopting a proper diet and making slight lifestyle changes.
Raphaël Gruman, a renowned dietitian-nutritionist and expert in weight management during menopause, offers valuable advice on slimming down after 50.
He provides a personalized program for gradual weight loss.
Follow his recommendations for renewed well-being.
Reasons for Weight Gain During Menopause
Menopause marks a significant period of change in women’s metabolism.
One of the direct consequences is the slowing down of metabolism: the body consumes less energy and, without adjustments to eating habits, this often leads to weight accumulation, particularly around the abdomen.
This situation is mainly due to the decrease in female hormones.
However, it is essential to note that this weight gain is not inevitable.
Adopting a balanced diet and adjusting one’s lifestyle are key steps to counteract this trend.
The goal is to focus on foods that provide a feeling of fullness while ensuring a balanced intake of proteins.
Five Essential Strategies for Slimming Down After 50
Raphaël Gruman, a nutrition specialist, emphasizes the importance of following certain rules to facilitate weight loss during and after menopause. Here are his key tips:
Prioritize proteins at lunch and opt for a light dinner.
It is recommended to concentrate your protein intake, whether from plant-based or animal sources, at lunchtime.
In the evening, choose a lighter meal to promote easy digestion and avoid unwanted nighttime storage.
Avoid sugars after 4 pm.
Your body tends to more easily convert carbohydrates into fats in the late afternoon.
It is wise to limit the consumption of sugary foods after 4 pm to prevent weight accumulation.
Incorporate whole grains and legumes into your diet.
These foods are an excellent source of fiber.
They contribute to a prolonged feeling of fullness and help regulate intestinal transit.
Use spices and herbs to enhance your dishes.
They add flavor without adding calories, making your meals both tasty and beneficial for your weight loss goal.
Incorporate regular physical activity into your routine.
Exercise is essential to maintain muscle mass and boost metabolism.
Practicing strength training at least three times a week, for twenty minutes each time, can be very effective.
Five Favorite Foods for a Slimmer Figure According to Raphaël Gruman
Raphaël Gruman, the dietitian-nutritionist, has selected five essential foods to accompany women during menopause in their weight loss journey.
Lentils or chickpeas are indispensable legumes.
They are a valuable source of plant-based proteins to maintain muscle mass.
Quinoa also stands out.
It is a seed rich in complete proteins and fibers that promote a feeling of fullness.
Red berries are among the preferred foods.
They are low in calories and full of antioxidants, playing a role in combating aging.
As for spices like turmeric and ginger,
they have anti-inflammatory properties and stimulate the body’s drainage.
Grapefruit is also among Raphaël Gruman’s recommendations.
This citrus fruit is a valuable partner in the quest for slimming thanks to its low sugar content and enzymes that improve fat digestion.
Natural Approaches for Hot Flashes During Menopause
Three-quarters of women experience hot flashes during menopause, which represent a daily challenge.
When hormone treatments are not a viable option, turning to natural remedies can offer relief.
Plant-Based Solutions at Your Fingertips
Hops are known for their effectiveness against hot flashes, available in the form of tea or capsules.
Sage has properties that mimic estrogen, providing natural support.
For an instant cooling effect, peppermint essential oil applied to pulse points works wonders.
Tips for a Calm Daily Life
To alleviate discomfort from hot flashes, some adjustments in daily life can be beneficial:
- Avoid stimulants like spices, alcohol, and caffeine.
- Hydration is essential. Make sure to drink at least 1.5 liters of water per day.
These simple gestures can significantly reduce the intensity and frequency of hot flashes.
Your 4-Week Journey to a Slimmer Figure during Menopause
In “Menopause Without the Pounds,” Raphaël Gruman reveals a four-week program, specially designed to meet the specific needs of women at this stage of life.
The first week focuses on eliminating toxins.
The goal is to purify the liver and kidneys.
For this, the program suggests detox juices and vegetable soups to cleanse the body.
The second week, the dietary plan evolves to limit carbohydrate intake.
This strategy aims to encourage the body to use its fat reserves as an energy source.
Proteins, essential at this stage, become the stars of your diet.
During the final two weeks, the diet adjusts to reintroduce carbohydrates in a controlled manner.
This allows for a return to a balanced diet while stabilizing weight.
This program is designed to be followed without feeling frustrated, promoting well-being and helping women navigate menopause with serenity and confidence in their figure.
Is It Possible to Lose Weight without Physical Activity After 50?
Exercise plays an essential role after menopause, not only in preserving muscle mass but also in boosting metabolism.
Without a regular exercise routine, achieving sustainable weight loss becomes a major challenge.
The recommended approach includes 2 to 3 strength training sessions per week, supplemented with a cardio session for optimal effectiveness.
Managing Sweet Cravings During Menopause
Resisting the temptation of sugar does not mean depriving oneself endlessly.
It is recommended to reduce the consumption of sweet foods after 4 pm, a period during which the body tends to convert them into fat stores.
Consume carbohydrates in the morning or at noon, focusing on options like whole grains and legumes that offer lasting satiety.
Optimizing Protein Consumption
Raphaël Gruman emphasizes the importance of protein intake to maintain muscle mass during menopause.
To prevent muscle loss, it is advisable to aim for between 1.2g and 1.5g of protein per kilogram of body weight each day.
It is best to concentrate this intake at one meal, ideally lunch.
Preferred sources of protein include lean options like poultry and fish, as well as legumes.