Weight gain during perimenopause is common, but it doesn’t mean you have to accept it. Dr. Garrett Garner, MD and Medical Director at SimpleFixRx, shares six diet changes that can help manage weight during this time. Hormonal shifts during perimenopause can affect metabolism, fat distribution, and appetite, making weight loss more challenging, but certain dietary adjustments can make a difference.
Here are Dr. Garner’s top strategies for weight loss during menopause:
Prioritize Protein
Protein plays a crucial role in maintaining muscle mass, which often declines during perimenopause and contributes to weight gain. It also promotes satiety, helping you feel fuller for longer, which can curb overeating.
Focus on Fiber
Fiber aids digestion, controls blood sugar, and helps you stay full, reducing the temptation to overeat. A fiber-rich diet also lowers the risk of heart disease, which becomes more significant during perimenopause.
Control Carbohydrates
Due to hormonal fluctuations, perimenopause can lead to insulin resistance. Dr. Garner advises focusing on complex carbohydrates with a low glycemic index to prevent blood sugar spikes and crashes.
Stay Hydrated
Hormonal changes can cause dehydration and reduce thirst signals. Drinking plenty of water supports metabolism and appetite control, which are key for weight management.
Mind Your Meal Timing
Hormonal fluctuations can make hunger and fullness cues unpredictable. To avoid blood sugar swings, Dr. Garner recommends eating regular, balanced meals and considering smaller, more frequent meals if large meals leave you feeling sluggish.
Limit Caffeine and Alcohol
Caffeine and alcohol can disrupt sleep, exacerbate hot flashes, mood swings, and anxiety—common issues during perimenopause—and indirectly hinder weight loss efforts. Reducing their intake can help manage these symptoms and support weight management.
By making these diet adjustments, you can support your weight loss goals during perimenopause, manage the hormonal shifts, and improve overall health.
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