Understanding Menopause & Weight Loss

As a 52-year-old woman, navigating the changes that come with menopause can be challenging. While menopause doesn't prevent fat loss, it does require a unique strategy. In this article, we'll delve into how fat storage changes during menopause and explore effective weight loss strategies for this stage of life.

Insights from Women at Menopause

To gather insights, I reached out to members of my coaching program who are at or near menopause. They shared their experiences, highlighting two common challenges: increased belly fat and heightened sugar cravings. These changes align with the physiological shifts occurring in the body during menopause.

Understanding the Physiology

Menopause involves fluctuations in hormone levels, particularly estrogen. As estrogen declines, fat tends to redistribute to the abdominal area, leading to increased belly fat. Additionally, reduced estrogen levels can slow down the resting metabolic rate, making weight management more challenging.

The Role of Insulin

Insulin plays a crucial role in fat storage, regardless of age. As we age, cells become less sensitive to insulin, leading to insulin resistance. This resistance triggers cravings for carbohydrates and promotes weight gain, especially around the abdominal region.

Strategies for Weight Loss

To combat weight loss resistance during menopause, targeting insulin levels is key. Adopting a diet high in healthy fats and low in carbohydrates can help regulate insulin and promote satiety. Incorporating intermittent fasting can further aid in managing insulin levels and facilitating fat loss.

 Understanding Healthy Fats

When we talk about the importance of consuming healthy fats, what exactly are we referring to? According to the Dietary Guidelines for Americans, adults should aim to derive 20% to 35% of their daily calorie intake from fats, with less than 10% coming from saturated fats. Fats can be categorized into three main groups: saturated fats, unsaturated fats, and trans fats. Each type of fat has a unique chemical structure, influencing its role in our bodies.

Saturated and trans fats are often labeled as "bad" fats due to their association with increased risk of heart disease. Foods high in saturated fats include butter, whole milk, cheese, red meats, baked goods, and solid oils like coconut oil. Despite their negative reputation, saturated fats are essential for maintaining overall health. Instead of entirely eliminating saturated fats, it's more beneficial to focus on increasing intake of unsaturated fats to achieve a balanced diet. Trans fats are also detrimental to heart health as they elevate levels of unhealthy LDL cholesterol.

On the other hand, unsaturated fats are considered "good" fats and come in two main forms: monounsaturated and polyunsaturated fats. These fats remain liquid at room temperature and offer various health benefits, including lower levels of LDL cholesterol and reduced risk of heart disease.

Monounsaturated fats are found in foods such as olive oil, peanut oil, canola oil, avocados, nuts, and seeds. Polyunsaturated fats are abundant in canola oil, sunflower oil, corn oil, soybean oil, flaxseed oil, walnuts, flaxseeds, and fatty fish like salmon, tuna, and mackerel.

NOTE: Personally, the only oils I consume are olive, avocado, coconut, and flaxseed. Oils like canola, sunflower, corn, and soybean can cause inflammation and other health issues so I avoid them entirely.

Healthy Fats for Weight Loss

Avocado:

Avocado has surged in popularity, particularly due to its inclusion in trendy dishes like avocado toast. Rich in fiber and monounsaturated fats, avocados contribute to feelings of satiety and are beneficial for weight loss. A 2018 clinical trial demonstrated that including a whole avocado in breakfast suppressed hunger and improved meal satisfaction.

Fatty Fish:

Fatty fish like salmon, tuna, mackerel, and sardines are excellent sources of lean protein and omega-3 fatty acids EPA and DHA. These essential nutrients support weight loss by increasing post-meal fullness and preserving muscle mass. Studies suggest that incorporating fish into the diet may reduce calorie intake and enhance weight loss, as recommended by the Dietary Guidelines for Americans.

Full-Fat Salad Dressings:

Contrary to the previous trend of fat-free dressings, full-fat salad dressings are gaining popularity. These dressings not only enhance the taste of salads but also aid in the absorption of fat-soluble vitamins found in vegetables. Additionally, they provide a satisfying feeling of fullness, promoting better appetite control.

Nuts:

Despite being calorie-dense, nuts are a convenient and satisfying snack that supports weight loss goals. Research indicates that substituting less healthy foods with nuts is associated with less weight gain over time. Walnuts, in particular, are highlighted for their weight loss benefits.

Full-Fat Yogurt:

While full-fat yogurt contains saturated fats, it offers numerous nutritional benefits, including protein, calcium, probiotics, and vitamins. Studies suggest that whole-fat dairy products are not linked to weight gain and may even aid in weight management. Plain yogurt, in particular, is associated with better weight loss outcomes compared to sweetened varieties.

Conclusion

Including healthy fats in your diet is crucial, especially when striving for menopausal weight loss. Fats are essential nutrients that enhance flavor and promote satiety. Instead of avoiding fats altogether, focus on incorporating the right kinds, such as those found in nuts, avocado, fatty fish, and full-fat yogurt, into your meals for optimal health and weight management.

While menopause presents unique challenges, there are effective strategies to make weight loss easier. By limiting late-night eating, prioritizing a high-fat, low-carb diet and intermittent fasting, you can navigate menopause with confidence on your weight loss journey.

I hope this helps!

Take care and talk soon…

Sophia