The Superfood Swap to Soothe Hot Flashes & Night Sweats
For many women, hot flashes and night sweats are the most disruptive menopause symptoms, affecting sleep, mood, and quality of life. Luckily, there’s a simple, natural remedy: soybeans. Studies show that consuming just a half cup of soybeans daily can reduce hot flashes by up to 50% in as little as a week.
The key is choosing whole soybeans, not processed soy products like tofu or edamame. Buy non-GMO soybeans online or at health food stores, then boil them until tender (about 1 hour on the stovetop or 20 minutes in a pressure cooker). Add a half cup to salads, soups, grain bowls, or enjoy as a side dish. Stick with it for at least a month for best results.
Why Going Oil-Free Is Key for Menopause Weight Loss
Most trendy diets tout olive oil, coconut oil, and other “healthy fats” as weight loss aids. But when it comes to menopause, adding concentrated fats can backfire. That’s because fat tissue produces estrogen, exacerbating hormonal imbalances. Plus, oil is the most calorie-dense food, with 120 calories per tablespoon, making it easy to overeat.
Instead, focus on getting fats from whole food sources like avocados, nuts, and seeds. These nutrient-dense foods provide satiating fiber and antioxidants along with their natural fats. When cooking, use water, vegetable broth, or vinegar for sautéing, or bake foods on parchment paper. Your taste buds will adjust within a few weeks – and your waistline will thank you.
The Power of Progress Over Perfection
Trying to lose weight in menopause can feel daunting, especially if you have a significant amount to lose. Don’t overwhelm yourself by fixating on the finish line. Instead, focus on making small, sustainable changes and celebrating progress along the way.
Maybe your goal this week is to add an extra serving of non-starchy veggies to your plate at each meal. Or to take a 15-minute walk after dinner. Or to wind down with herbal tea instead of wine tonight. These may seem like baby steps, but they add up to major results over time. Acknowledge each small win, and let it motivate you to keep going.
Your Questions Answered: Menopause Weight Loss FAQ
How much weight can I realistically expect to lose in menopause?
Menopause does make weight loss more challenging due to hormonal shifts, but lasting weight loss is still achievable. Expect to lose about 1-2 pounds per week on a balanced whole foods diet with consistent exercise. Celebrate non-scale victories too, like more energy, better sleep, and clothes fitting differently.
How long does menopause weight gain last? Will it go away on its own?
Unfortunately, menopause weight gain (especially belly fat) won’t go away on its own. Even after you’re postmenopausal, you’ll likely need to eat less and exercise more than you did in your 30s and 40s to maintain a healthy weight. The good news is, the lifestyle changes that promote weight loss also ease other menopause symptoms.
Do I need hormone replacement therapy to lose weight in menopause?
For most women, hormone replacement therapy (HRT) is not necessary for menopause weight loss. While HRT can help with hot flashes, night sweats, and other symptoms, it doesn’t significantly impact weight. Diet and lifestyle changes are more effective. Talk to your doctor about whether HRT is right for you based on your symptoms and health history.
Is intermittent fasting good for menopause weight loss?
While intermittent fasting is trendy, it’s not usually recommended for women in menopause. Going too long without eating can further disrupt hunger hormones and exacerbate insulin resistance, making it harder to lose weight and keep it off. Instead, focus on eating balanced meals every 4-5 hours to stabilize blood sugar.