Entering the pre-menopause and menopause stages, many women notice that their waistline increases rapidly even though they do not change too much in their diet. The fat layer concentrated around the abdomen, often called menopausal belly fat, makes many people worried.
According to Dr. Chhavi Goel - an endocrine health expert (India), this change is not simply a normal weight gain. When estrogen levels decrease, the body tends to accumulate more fat in the abdomen. At the same time, muscle mass decreases with age, slowing down metabolism, making weight control more difficult.
Ms. Tamanna Singh - co-founder of the women's health care platform Menoveda (India) - said that changes in insulin sensitivity, increased inflammation and lack of sleep also contribute to promoting visceral fat accumulation. However, both experts emphasized that this condition can be improved if dietary and lifestyle adjustments are appropriate.
Below are 5 important nutritional changes that women after 45 years old should apply.
Prioritize protein in each meal
Protein helps maintain muscle mass and create a feeling of fullness for a long time. When muscles are preserved, the body will burn energy more efficiently. Instead of adding too much protein to a meal, it should be distributed evenly in breakfast, lunch and dinner. Good sources of protein include fish, eggs, beans, yogurt and nuts.
Choose fiber-rich starches
Refined starch and high-sugar foods cause blood sugar to rise rapidly, easily leading to fat accumulation. Women after 45 years old should prioritize whole grains, oats, lentils, vegetables and fruits with low glycemic index. Fiber helps stabilize blood sugar and support weight control.
Supplement healthy fats
Completely eliminating fat is not the right solution. The body needs good fat to maintain endocrine activity and control inflammation. Omega 3 from fatty fish, nuts, flaxseed and cold-pressed oil is beneficial for metabolism and helps reduce cravings.
Digestive care
The gut microbiome is related to hormone metabolism. Eating a variety of vegetables, fermented foods such as yogurt or kimchi and drinking enough water helps improve digestion, thereby supporting belly fat control.
Eating at the right time
Eating time also affects weight. Eating dinner early, limiting late eating and maintaining a stable meal schedule helps improve insulin sensitivity and sleep quality. When you sleep enough and on time, the body will control hormones better.
