Ladies are you struggling with hormonal weight gain? You know, switching up your diet can play a huge part in how you feel during perimenopause. Alongside regular exercise and lifestyle tweaks, the foods you eat can really help balance your hormones and support healthy weight management. Ready to make some tasty changes that may help manage those frustrating hormonal changes and weight fluctuations?
Here are four amazing foods to include often if you're tackling perimenopausal weight gain.
Fatty Fish (like salmon and mackerel) Why It's Good: Fatty fish is packed with omega-3 fatty acids and high-quality protein, perfect for managing hormonal weight gain by reducing inflammation and supporting lean muscle mass. The healthy fats help balance hormone production and can reduce the severity of hot flashes too!
Try This: Aim to enjoy grilled or baked salmon twice a week. Try it with a fresh lemon-dill sauce for dinner, or flake leftover cold salmon over a lunch salad.
Ground Flaxseeds Why It Rocks: Loaded with lignans (plant compounds that act like gentle phytoestrogens) and fiber, flaxseeds are a superstar for anyone dealing with hormonal changes. They help regulate estrogen levels naturally while the fiber keeps you feeling full and supports healthy digestion.
Try This: Sprinkle 1-2 tablespoons of freshly ground flaxseeds into your morning yogurt or smoothie. Just remember to grind them fresh to get the most benefits!
Leafy Greens (like spinach and kale) Why You Want It: Adding dark leafy greens to your plate not only provides essential nutrients but also comes with loads of benefits like supporting liver function (crucial for hormone balance) and providing magnesium and calcium, especially useful during perimenopause for weight management and bone health.
Try This: Start your day with a handful of spinach in your smoothie, or sauté kale with garlic as a side dish. These versatile greens can go in almost anything!
Greek Yogurt Why You Need It: Greek yogurt is full of protein, calcium, and probiotics that are crucial for hormone balance and weight management. It helps by supporting gut health (which is connected to hormone balance), providing satiating protein, and maintaining bone density during hormonal transitions.
Try This: Enjoy Greek yogurt as a protein-rich breakfast topped with berries and those ground flaxseeds, or use it as a base for a savory dip with herbs and spices.
Managing hormonal weight gain during perimenopause means looking at the big picture, and your diet is a huge part of that picture. By adding fatty fish, ground flaxseeds, leafy greens, and Greek yogurt to your daily meals, you're not just eating better; you're supporting your body through this transition. Start experimenting to discover tasty, healthful ways to enjoy these foods every day.
Got questions or need personalized advice on your perimenopausal journey? As a Certified Personal Trainer and Peri/Menopause Fitness Coach, and I'm here to help! Whether you're looking for personalized training (in-person or online), done-for-you workout programs, or want to join my Wellness Vault membership, reach out to learn how we can work together to help you feel your best during this transition.
Julie xo
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