5 Quick Tips to Lose Weight During Perimenopause
By Nutritional Weight and Wellness Staff
September 23, 2024
Navigating perimenopause can be quite the adventure, especially with a busy career, life, and family to juggle. Finding effective and time-efficient strategies is essential to stay on top of your health.
For more in-depth tips and advice, be sure to listen to the full episode of the Nutritional Weight & Wellness podcast. It’s packed with valuable insights to help you manage perimenopause smoothly. Don’t miss out on the chance to learn more and take control of your health during this significant life stage!
Here are 5 quick wins from the Nutritional Weight & Wellness podcast "Lose Fat and Gain Muscle During Perimenopause" hosted by Registered Dietitians Leah Kleinschrodt and Teresa Wagner to help you with your weight management strategies or weight loss efforts during perimenopause.
1. Supercharge Your Breakfast with Protein
Kickstart your day with a protein-packed breakfast that helps you preserve your muscle mass. Try a homemade protein shake with whey protein, fruit, leafy greens, and a splash of coconut milk or nut butter.
Why: Protein is key for building and maintaining muscle, which is especially important as estrogen levels change during perimenopause. A protein-rich breakfast helps you start the day strong, keeping you full and satisfied, and sets a healthy tone for the rest of your meals.
Time-Saving Tip:
Prepare smoothie bags with pre-measured ingredients and store them in the freezer. In the morning, just add liquid and blend. This not only saves time but also ensures you always have a nutritious option ready to go, reducing the temptation to skip breakfast or opt for something less healthy.
2. Pair Up Your Carbs
Never eat carbs alone! Pair them with protein and healthy fats. For instance, enjoy an apple with a yogurt-peanut butter dip instead of solo.
Why: This combination helps maintain blood sugar balance, preventing the insulin spikes that lead to fat storage and weight gain. Balanced meals and snacks can keep your energy levels stable throughout the day and reduce cravings, making it easier to stick to your health goals.
Time-Saving Tip:
Pre-portion snacks like nuts and seeds, yogurt, and cut-up fruits at the beginning of the week to grab and go. Having these ready-made snacks on hand can make a huge difference when you’re in a rush or need a quick energy boost between meetings or family activities.
3. Beat Belly Fat With Smart Snacks
Choose snacks that combine protein, carbs, and fats. Raw veggies with guacamole and a meatball are a perfect example.
Why: Balanced snacks help manage cortisol levels, which can keep belly fat at bay. Cortisol, the stress hormone, can increase fat storage, especially around the midsection. By eating balanced snacks, you help your body manage stress better, which can directly impact your waistline and weight gain.
Time-Saving Tip:
Make a batch of meatballs or energy balls on the weekend and store them in the fridge for easy snacking. These can be quickly packed into lunchboxes or grabbed as a post-workout refuel, ensuring you always have a good choice available to help you maintain a healthy diet.
4. Hydrate, Hydrate, Hydrate
Make sure you're drinking plenty of water throughout the day. Aim for at least 8 cups.
Why: Staying hydrated supports digestion and metabolism, helping you maintain a healthy weight and energy levels. Hydration is essential for all bodily functions, including those that help you manage weight gain and feel your best.
Time-Saving Tip:
Keep a large water bottle with you at all times, not just it times of physical activity, to make it easy to grab small sips whenever you think of it. Setting reminders on your phone or using a water bottle with time markers can also help ensure you’re drinking enough throughout the day.
5. Veg Out with Cruciferous Veggies
Incorporate veggies like cabbage, broccoli, and Brussels sprouts into your meals.
Why: These veggies support liver health and help balance hormones, which is super important during perimenopause. They are rich in nutrients that aid in detoxification processes and hormone metabolism, helping to reduce symptoms associated with hormonal changes.
Time-Saving Tip:
Buy pre-cut or frozen cruciferous veggies to save prep time. They can be easily added to stir-fries, salads, or roasted with a bit of olive oil for a quick side dish. Having these convenient options on hand makes it much easier to include these health-boosting veggies in your diet regularly.
By adding these quick wins to your routine, you can make small yet impactful changes to navigate perimenopause. These tips are not only practical but also designed to fit into a busy lifestyle, making sure you can maintain your health without added stress.
Additional Resources:
Listen: Lose Fat and Gain Muscle During Perimenopause Dishing Up Nutrition Podcast Episode
Read: Menopause 101: Your Complete Guide
No matter what stage you are in - perimenopause, menopause or post-menopause - we are here to help!
