Why do women over 40-50 gain weight without eating more? And why specifically in the belly area? On Dr. Maya Rozman’s radio show, a listener asked whether it’s recommended to eat broccoli and pomegranates in the evening to reduce menopausal symptoms. Hormonal changes cause a significant reduction in calorie burning, and sleep disturbances also lead to weight gain. This could result in a 6-7 kg weight gain in six months.
After age 40-50, there is a gradual decrease in estrogen levels in the body. This causes a reduction in the body’s calorie burning, on average by up to 300 calories a day. This means that if you eat the same amount but burn 300 fewer calories, simple math shows that 300 calories a day times 30 days a month equals 9,000 excess calories, which is a 1.2 kg weight gain—yes, every month. In six months, you could gain over 7 kg if you're not careful.
Estrogen is also responsible for fat distribution in the body, so a drop in its levels can lead to abdominal obesity. Hot flashes cause poor sleep, and lack of sleep and fatigue further decrease daily calorie burning due to reduced energy, as well as an increased craving for sweets as a quick source of energy, and an increase in the hunger hormone. These also lead to increased calorie consumption and weight gain.
What can be done?
Exercise – at least four times a week. Exercise helps maintain strong bones, reduces cholesterol, aids in calorie burning, and prevents obesity. It improves mood and reduces the desire for sweet snacks.
Reduce meat consumption – switch to legumes, soy, and tofu. These reduce side effects. Soy and its products also contain phytoestrogens, which help reduce menopausal symptoms, and flavonoids that reduce the risk of breast cancer.
Ensure proper calcium intake – it is primarily found in dairy products, with yellow cheese and ricotta being the best sources. In 100 grams (3 tablespoons) of ricotta, you get about half the calcium requirements for menopause. Broccoli, in response to the listener's question, is considered one of the richest vegetables in calcium. In addition, it contains a high amount of vitamin B and antioxidants, all of which help cope with menopausal symptoms.
Consume more vegetables and fruits with antioxidants – all vegetables and fruits are rich in antioxidants, but in response to the listener’s question about pomegranates, they contain a large amount of polyphenols, which reduce the risk of heart disease, even more than red wine. Since cholesterol levels naturally rise during menopause, consuming pomegranates helps reduce the risk associated with cholesterol. Plants that are considered helpful include black cohosh, sage, evening primrose oil, and soy isoflavones.
Does the time of day matter when eating these important foods?
Finally, regarding the listener’s question, the answer is – no, it doesn’t matter what time you eat vegetables like broccoli, fruits like pomegranates, tofu, or ricotta. The most important thing is to maintain a proper diet throughout the entire day.
For Dr. Maya Rozman’s course: How to Improve Health and Lose Weight in a Healthy and Logical Wayhttps://dietmaya.co.il/course.html