As of: March 27, 2024, 11:06 a.m
By: Natalie Hull-Deichsel
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Many women complain about gaining more kilos as a result of the change.
It helps to focus more on plant protein and vegetables in your diet from the age of 50 at the latest.
Some women notice that they gain weight more quickly as they get older, even if they don't actually eat anymore.
For many people, the change begins in their mid-40s.
Most women enter the so-called climacteric phase, the phase of hormonal change, from the age of around 40 to 45, while for men it is around a third of the 45 to 60 year olds.
Menopause and the associated hormonal changes can result in a variety of health effects, from sleep disorders and anxiety to hot flashes and skin problems and even osteoporosis.
However, what many women also notice is unwanted weight gain, especially around the stomach.
Why this is the case and how you can prevent it in good time with proteins.
Menopause: The basal metabolic rate decreases, the appetite remains the same, body weight increases
Many women notice an increase in their body weight with menopause.
© Frank Röder/Imago
The estrogen deficiency that comes with the hormonal changes during menopause has an impact on the female metabolism.
The basal metabolic rate drops by up to 40 percent with menopause; instead of 2,200 calories, women usually only consume around 1,800 calories.
In addition, many people's motivation to exercise regularly decreases.
“If you continue to eat the 2,200 calories, you will automatically gain weight,” explains Heike Lemberger, nutritionist, to
Norddeutscher Rundfunk
.
And this is often particularly evident on the stomach.
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The testosterone level now also increases in women because the estrogen level drops.
And just like with a man, when we gain weight, we gain weight in the stomach.
This is called ancestral obesity.
Heike Lemberger, nutritionist
During menopause, it is also important to avoid cravings, i.e. food cravings.
This can be achieved by eating more proteins, vegetable protein and vegetables.
“A diet rich in protein means that the blood sugar level is constant, so you don’t have blood sugar spikes, and this means you have less of an appetite for sweets,” advises the nutritionist.
If women in their late 40s increase their intake of ingredients such as quinoa, fish, tofu, low-fat quark, eggs, cottage cheese, almonds, linseed, rocket, radishes, broccoli and cauliflower, weight gain during menopause can be effectively counteracted.
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This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.