How I Beat Weight Gain During The Pandemic

How should I handle weight gain during these crazy times? Diet? No way. I’m not fond of the notion of regimented eating. And even as a Type A personality, a stickler for routine and organization, dieting, in my mind, seems torturous, atrocious. The only way I could control my weight was through a rigorous workout ‘regime,’ and I’m ok with that. I’m ok with my workout addiction. Then came 2020, right amid a menopausal weight-gain battle. Fuck!

Before the pandemic, I went to the gym every day and attended spinning and weight classes. My daily routine kept me outside the house most of the day, and in turn, hindered the mid-age spread. That healthy lifestyle of ongoing movement all changed in March 2020, and as much as I tried to control menopause weight gain, it crept up on me around November 2020. By January of this year, I couldn’t button or zip up my pants anymore. I lost my grip on healthy habits.

For the love of oneself

Gaining weight, particularly in midlife, influences self-confidence and can cause some health risks. And while we had to spend most of the time dormant at home during the pandemic, many women started to gain extra weight. In addition, aging and fluctuations in hormonal levels don’t help! As metabolism slows down, I realized that the only way to shed the extra weight is by reducing caloric intake and burn more calories. I didn’t want the global disruption to take a toll on my physical AND mental health.

Seven things I did to beat weight gain

By realizing that my metabolism is slowing down, I questioned some of the primary notions of healthy eating. Do I need to have three meals a day and healthy snacks? There’s no reason to graze throughout the day while at home as long as I fuel my body with wholesome ingredients. I knew that boredom and anxiety associated with social isolation and lack of activity are reasons for cheating on myself.

First, I downloaded a meal tracking app to measure calorie consumption. The app showed that my carbs intake was high compared to protein and fat. That was a wake-up moment, or more like an affirmation that I was overeating carb. With that in mind, I used the insights and set to re-evaluate everything deemed healthy food, including health bars! Here are the seven changes that helped me lose two inches around the waistline and hips.

7) Reduce sugar

I know it’s easier said than done. You can quit eating desserts and ice cream and still can’t escape sugar. But, unfortunately, it is a significant ingredient in most processed food, including tomato sauces, Almond milk, and even “healthy” cereals. So, to manage menopause weight gain, I encourage you to read the sugar content on the packaging while shopping and decide accordingly. You’d be quite surprised to know that vegan-based milk contains more sugar than cow milk!

6) Eliminate alcohol

I wrote a blog describing the journey towards an alcohol-free lifestyle here. But, unfortunately, like many, I too found comfort in a glass of wine or whiskey during lockdowns. The news made me agitated, and the ambiguity got under my nerves that by the end of a hectic day, I craved calmness in the form of an alcoholic beverage. Yet, since I am aware of the amount of sugar and calories in a glass of wine, I limit the amount to a 1/4 glass of wine. I confess that a couple of sips calms me down and offer a sense of nostalgia.

5) Cut back on cheese

Cheese is a good source of calcium, protein, and zinc, all of which are important for women and menopause. Except, common types of cheeses are high in calories and salt, which can throw off your diet and risk menopause weight gain! Instead of indulging in cheese, I switched to plain yogurt for a source of calcium, protein, and, let’s not forget, probiotics that help with digestion and keep us regular.

4) Curb your carbs

The American dietary guidelines suggest that 45–65% of your daily calorie intake comes from carbs. The sad part is that I ate more than the recommended guidelines, thanks to the pandemic. I mean, what’s the harm of munching on popcorn or a handful of chips in the evening? No harm for a 20 something-year-old woman but as we grow older, science is against us. Furthermore, with the onset of perimenopause and menopause, popping some corn translates to an extra digit on the scale. So, to overcome weight gain, I cut carb intake by 300 calories per day and replaced the craving with plant proteins in Almonds and Avocados.

3) Eat less

We’re programmed to trust that we need to eat three meals a day and two snacks, a lifestyle habit that works before menopause. Thus I decided to challenge this notion by eating fewer portions and less frequently. For example, instead of three meals a day, I had a nutritious breakfast around 10 AM consisting of a cup of bran cereal, 1/2 cup of Almond milk, a tablespoon of pecans, a sprinkle of hemp seeds, and lots of berries. Lunch consists of a tuna can with 1/2 avocado or a slice of flax bread with Almonds spread. If I felt hungry in between meals, I eat fruits like an apple, a mango, or papayas.

I didn’t follow any strict meal options and ingredients for dinner because that would mean I’d be depriving my family or cooking more than one meal. So to compromise, I would have a small portion of whatever I made or ordered with a large plate of homemade salad.

2) H2O hydration

According to Medical News Today, there are six reasons why water can help you lose weight. Besides being a natural appetite suppressor, it helps flush out toxins, increases caloric and fat burning. Besides, it’s great for the skin. I drink about three bottles of water each day and savor sparkling water, which keeps me feeling full and quenches my thirst. There’s a common perception that sparkling water causes weight gain or bloating, which I haven’t experienced. Typically you want to drink unsweetened sparkling water and drink it slowly to avoid bloating.

1) Get out and walk

My number one secret to losing inches and reducing the possibility of menopause weight gain is speed walking. I discovered in the past year that rigid walking and hiking for a minimum of one hour each day had helped burn calories, regulate hot flashes, and improve mood. I can confidently say that it worked better than jogging or cardio workouts in helping shed some pounds and overall wellbeing. Walking forces you to get up and step out of the house and give your body and mind a break from pandemic day distractions, including screen time! It also provides the brain with a break from the stresses and can stimulate creativity, positive thinking, and problem-solving.

Affordable small workout equipment

A final note

Menopause weight gain is a common issue among women over 40 even before the pandemic. And many are currently struggling with weight management during the pandemic and ongoing lockdown measures. We live in difficult times, and many people are worried about their livelihood and health. I believe that taking care of our overall health is just as critical as worrying about catching a virus. So I decided to share my experience, knowing that some may not have the capabilities to manage weight during the pandemic. I hope these simple tips offer support and motivation.

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How I Beat Weight Gain During The Pandemic

For the love of oneself