Maintaining a healthy weight is essential for overall wellbeing, but with the variety of diet plans and weight-loss methods available, it can be challenging to know where to start. According to Joanna Lyall, a nutritional therapist and co-founder of Better Menopause, the journey to effective weight loss requires more than simply counting calories—it involves understanding the complex factors at play, particularly for women over 40.
The Impact of Hormones on Weight Loss
For many women, especially those in their 40s and beyond, weight gain is often linked to hormonal changes that affect how the body metabolizes food and stores fat. Lyall emphasizes that while weight loss may seem like a straightforward equation of calories in versus calories out, it is more nuanced. “Hormonal shifts during menopause can make weight management particularly challenging,” she explains. “It’s not always about how much you eat but how your body processes food and stores fat.”
Dietary Tips for Sustainable Weight Loss
While there is no single “magic” food that promotes weight loss, Lyall advocates for a balanced approach to nutrition. One of the first changes she recommends is increasing fiber intake. “Most adults do not consume enough fiber, which plays a critical role in digestion and satiety. Fiber helps bulk up stools, making us feel fuller for longer, and also helps regulate blood sugar levels,” she notes.
To increase fiber intake, she suggests incorporating a variety of plant-based foods—fruits, vegetables, whole grains, nuts, seeds, and legumes—into every meal. These foods not only provide fiber but also essential vitamins and minerals to support overall health.
Protein, too, is vital in a weight-loss diet. Lyall highlights the importance of consuming sufficient protein to help stabilize blood sugar levels and keep you feeling satisfied after meals. “Protein contributes to muscle growth, and the more muscle we have, the better our metabolism becomes,” she explains. Recommended protein sources include lean meats like chicken and turkey, as well as plant-based options like tofu and eggs.
A well-balanced breakfast that includes both fiber and protein can set the tone for the day, improving energy, mood, and blood sugar control. Lyall suggests focusing on nutrient-dense meals that keep the body fueled without excess calories.
The Role of Exercise and Hydration
In addition to diet, physical activity plays a key role in weight management. “Exercise is essential because it helps build muscle, which is our metabolic engine,” says Lyall. Muscle mass increases metabolism, helping the body burn fat more efficiently. Regular movement—whether it’s strength training, cardio, or daily walks—can significantly improve weight-loss results.
Hydration is another often-overlooked factor. Drinking enough water throughout the day helps with digestion, reduces hunger cravings, and supports overall metabolic processes. Lyall advises keeping hydration levels up to support your weight-loss goals.
Sleep and Its Impact on Weight Loss
Lyall also stresses the importance of sleep in managing weight. “When we don’t get enough rest, our energy levels drop, and we are more likely to reach for sugar-laden foods for a quick energy boost,” she explains. Adequate sleep ensures that the body has the energy to function properly, which in turn helps with healthier eating choices and more effective metabolism.
She recommends making dinner the last meal of the day, ideally consumed at least two hours before bedtime. This routine helps avoid late-night snacking, reduces unnecessary calorie intake, and promotes better sleep quality.
A Holistic Approach to Weight Loss
In summary, successful weight loss involves a comprehensive approach that includes balanced nutrition, regular exercise, proper hydration, and sufficient sleep. By focusing on these key factors and adjusting dietary habits to include more fiber, protein, and plant-based foods, individuals can manage their weight more effectively and sustainably.
For women experiencing hormonal changes, particularly during menopause, Lyall’s advice offers a balanced and realistic approach to achieving and maintaining a healthy weight, while fostering overall well-being.
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