09/11/2025
Tips to help maintain a healthy body weight:
1. The daily protein intake should be 1–1.2 g/kg body weight (20% of energy) and half should come from plant sources.
2. Reducing energy by 500–700 kcal per day can be achieved by omitting snacks between meals, incorporating small meals but reducing portion sizes, & avoiding sugar-containing liquids & alcoholic beverages.
3. Maintain adequate fluid intake: 33 mL/kg/day. Estrogen & progesterone can affect fluid & electrolyte balance.
4. Reduce saturated fatty acids & trans fats, which affect your blood cholesterol levels, and instead include omega-3 fatty acids.
5. Eat whole foods that keep you full & help stabilize your blood sugar: whole grains, lean proteins, healthy nuts, fruits & vegetables.
6. Eat low insulin demanding foods to stabilize your blood sugar levels: leafy greens, broccoli, fish, poultry, oatmeal, brown rice.
7. Maintain 30–45 g/day of fibre rich foods to keep you full longer & manage your blood sugar levels: legumes (beans, lentils, chickpeas, soy), artichoke hearts, chia seeds, raspberries, blackberries, broccoli, quinoa.
9. Incorporate cardiovascular exercise: it burns calories & can help maintain weight.
10. Start strength training to help build & maintain your muscle mass, which then boosts your metabolism.
11. Sleep Quality: read or meditate before bed; keep the room dark & cool; limit your caffeine & screen time before bed to allow your body’s melatonin to do its job. Improved sleep quality is associated with strong CV health.
12. Stress management: set healthy boundaries around you; start mindfulness, meditation, yoga & deep breathing to lower your cortisol levels.
13. Speak with your doctor if you think you need hormone therapy.
*BMI does not provide information regarding body composition. More accurate tests can be done by your physician.
What’s been working for you? Share your tips for others in the comments below.
Find the whole Menopause series in my highlight PAUSE.
*informational and educational purposes only. Not a substitute for the advice of a physician.
🏷️Parenting Women Desi Health Weight Menopause