We recently moved back to the PA area and I have ran into some people that I haven’t seen for years since we moved to Florida ten years ago. I have to admit that I was more than ecstatic when they commented on my weight loss. A few friends were lamenting the fact that they were struggling with how to lose weight during perimenopause/menopause. So I told them to try Weight Watchers Points Program for customizable weight loss during menopause.
I told them I contribute all my weight loss to Weight Watchers. Especially since I am not a fan of hour long exercise sessions, but love to eat – I had to find a happy medium. Weight Watchers is that happy medium for me.
I’ve been on and off WW over the years and have followed a lot of the WW Programs that Weight Watchers has put out over the years. And now that I am having some perimenopause/menopause issues, I realize I am dealing with a slower metabolism due to dealing with hormonal changes (lots of fun), it can be frustrating and overwhelming trying to find a weight loss program that fits these needs.
So what are the signs that Perimenopause?
You may begin to notice changes in your mood. This is always a fun one. Hormonal changes can cause increased irritability, anxiety, or depression which also results in a lack of weight loss for women – since you feel terrible and the last thing you want to do is exercise.
Another one of the most common signs is irregular menstrual cycles, which may be accompanied by hot flashes and night sweats. Fatigue, insomnia, and memory lapses are other potential symptoms. You may notice that your skin and hair are changing in texture. Lastly, the big one – weight gain – will raise it’s ugly head!
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Why Weight Watchers (WW) is the Best Women’s Weight Loss Program for Perimenopause/Menopause
That’s why I want to share with you why I think Weight Watchers, (WW), is the best perimenopause/menopause weight loss program out there for women going through either of them.
I’ve been a huge fan of WW for a while now because it’s a flexible and customizable program. It doesn’t force you to cut out entire food groups – Keto anyone? Instead, it teaches you to make healthier choices and stay within your personalized Points budget.
I love that I can still enjoy my favorite foods, and yes, it took me a while to teach myself how to eat them in moderation and balance them with healthier options.
I well remember the years of counting calories – remember the 1000 calories a day recommendation back in the 80’s? Instead of just counting calories, WW encourages you to eat a balanced diet that includes plenty of fruits, vegetables, lean protein, and whole grains. This means I’m not just losing weight, I’m also learning how to incorporate these foods into my recipes so that I can have larger portions of food but with a lower Points value.
One of the biggest weight loss tips for women in menopause is to exercise. It’s so important for women yet it can be difficult to find an exercise routine that works for us. WW encourages members to find activities they enjoy and make them a regular part of their routine. Personally, I ride a stationary bike for 20 minutes a day – everyday – and I’m already seeing improvements in my overall health. You can even break it down to 10 minutes spurts of exercise 2x a day.
Foods to avoid for weight loss during menopause
We all know that losing weight during perimenopause/menopause is hard due to the hormonal changes women go through which can increase the risk of weight gain.
But did you know, there are some foods that can make it even harder to lose weight during this time?
While sugary foods like cakes and soda taste fantastic, they can lead to rapid blood sugar spikes and crashes, making it harder to regulate appetite and to lose or even maintain a healthy weight. Here are some suggestions on what to eat instead:
Fudgy Flourless Chocolate Cake
Processed foods like chips, crackers, and convenience foods are often high in calories, unhealthy fats, and sodium, which isn’t helpful for weight loss efforts.
And don’t forget about fried foods like French fries, chicken wings, and fried chicken that are high in unhealthy fats and calories, making it more challenging to lose weight.
Here are some alternatives that I love and enjoy weekly:
Air Fryer Peachy Rum Chicken Wings
Lightened Up Buffalo Chicken Dip
Easy Cauliflower Crust Barbecue Chicken Pizza
CopyCat Applebee’s Spinach Artichoke Dip
Air Fried Zucchini Tater Tots
Beverages that are super high in alcohol can interfere with weight loss efforts too by increasing appetite, disrupting sleep, and decreasing your motivation to exercise. Try these instead:
Skinny Frozen Miami Vice Cocktail
Foods that are high in carbohydrates like bread, pasta, and rice can lead to spikes in blood sugar levels, which can contribute to weight gain. Here are some ways I enjoy these favorites lightened up:
Easy No Knead Yeast Free White Bread
Cheesy Cauliflower Breadsticks
Creamy Mushroom Cauliflower Risotto
What are the Best Foods to Eat for Women in Perimenopause/Menopause
Here are some of the healthiest foods that women approaching menopause should consider adding to their diet:
- Calcium-rich foods. Menopausal women are at an increased risk of developing osteoporosis, which weakens bones and increases your risk of fractures. That’s why it’s important to consume foods like milk, cheese, yogurt, kale, broccoli, and almonds to help maintain bone health.
- Vitamin D is also important for bone health. You can find vitamin D in fatty fish like salmon, tuna, and mackerel, as well as fortified foods like milk and cereal. Here’s one of my favorite recipes using tuna – Instant Pot Tuna Casserole.
- Whole grains such as quinoa, brown rice, and whole-grain bread can provide fiber, vitamins, and minerals that are important for overall health.
- And don’t forget about fruits and vegetables, which are packed with vitamins, minerals, and antioxidants that can help reduce the risk of chronic diseases. Dark leafy greens, berries, and citrus fruits are among the best choices. Here are some fantastic Weight Watchers recipes I enjoy:
- Strawberry Caprese Salad
- Healthy Velvety Green Bean Casserole
- Gooey & Cheesy Broccoli Cauliflower Casserole
- Menopausal women may also need more protein to maintain muscle mass and prevent weight gain. So, good sources of lean protein include fish, chicken, turkey, tofu, and beans. Below are some fantastic recipes using fish, chicken, turkey and beans.
Healthy Chicken and Turkey Recipes
Skinny Version of Chili’s Caribbean Chicken Salad
Lightened Up Version of the Pioneer Woman’s Chicken Corn Chowder
Quick & Easy Caprese Stuffed Chicken Breasts
Mexican Salad in an Edible Bowl
Healthy Bean Recipes
Black Bean and Corn Salad Drenched in Lime Dressing
Finally, it’s worth mentioning that WW has been shown to be effective. I’ve seen improvements in my own weight loss journey, but it’s always reassuring to know that studies back up the program’s effectiveness.
So, if you’re a woman who’s struggling to lose weight and are going through perimenopause/menopause, I highly recommend trying Weight Watchers for menopause weight loss. It’s an effective weight loss program that has helped me make healthy changes to my lifestyle and it’s the perfect menopause weight loss diet plan too.