Women told how to structure meals to 'manage calories effectively' and lose weight around menopause
Getting the right balance on your plate can aid weight loss
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Weight loss becomes more difficult during and after menopause as a decline in estrogen levels causes a change in fat distribution.
However, how you fill your plate can help shift those unwanted pounds at this stage of life, an expert told GB News.
Plating up the right combination of vegetables, protein and fibre is key, according to registered dietitian, nutritionist and levity consultant Mei Wan.
She recommended the ideal split to have at every meal, stating: “To support a healthier weight during menopause, women should focus on structuring meals to include 50 per cent vegetables or salad, 25 per cent protein (such as lean meat, fish, or plant-based options like beans or lentils), and 25 per cent high-fibre whole grains or starchy vegetables.
Fill your plate with a mix of vegetables, fibre and protein
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"This ensures a balance of essential nutrients that we need from our daily dietary choices while managing calorie intake effectively."
Among other health and weight loss benefits, protein and fibre are both very satiating foods - which means you will feel fuller while eating fewer calories. High-protein foods include meat, fish, nuts, eggs and dairy.
Vegetables are packed full of fibre and micronutrients that are essential for health and weight loss.
They are also very low in calories so filling your plate with this is great for volume eating during a weight loss journey.
This can help you eat more mindfully and allow your body to clock when you are full, rather than eating foods simply because they are on your plate.
Mei continued: “It’s important to be mindful of portion sizes, even with healthy foods, and ensure that you're not overeating.
"Consuming very large portions, particularly of calorie-dense foods, can hinder weight management.
"Perhaps consider using smaller plates, create structured mealtimes, eat slowly and measure servings (if you really need to) to avoid overeating."
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High-protein foods are good for weight loss and include meat, fish, nuts, eggs and dairy products
GETTYThis comes as one woman shared how she banished belly fat after noticing she was gaining weight around menopause.
She explained watching the calories in your foods is more important than doing ab exercises for targeting belly fat, in her experience.
The slimmer said: “A calorie deficit is essential for fat loss, no amount of crunches will get rid of your belly."
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