The 13 Best Whole Foods to Aid Weight Loss in Perimenopause

 Ginger, apple cider vinegar, green tea, and lemon juice

 

Reviewed and endorsed by our in house nutritionist Barbara Sobel.

Have you noticed the pounds creeping on despite your best efforts to eat healthy and exercise regularly? You are not alone! Hormonal changes during this time can cause a shift in our metabolism, leaving many of us feeling helpless in our peri-menopause weight loss efforts. While there's no magic pill to make the weight disappear, there are many natural ingredients (or whole foods) that can help us manage our weight and feel more comfortable in our skin. Fortunately, these all natural products are easy to find and to help women in the stages of menopause lose weight.


Cinnamon is a delicious spice that can help promote weight loss by regulating blood sugar levels. It reduces insulin resistance, which can lead to more stabilized blood sugar levels and reduced food cravings.


Lemon juice is a natural detoxifier that helps cleanse your body and promotes good digestion. It is a rich source of Vitamin C, which boosts immunity. In addition, those who are low in vitamin C may be more resistant to fat mass loss. 

Green tea is well known for its anti-inflammatory and antioxidant benefits. It contains Epigallocatechin gallate (EGCG), a type of catechin that helps enhance fat burning. It can lead to weight loss and belly fat reduction.


Apple Cider Vinegar has been shown to help regulate blood sugar, which lowers insulin levels and can reduce cravings. It can help support digestion. Probiotics are live bacteria that support gut  health. A healthy gut helps reduce inflammation, regulate appetite, and reduce cravings.


Ginger is a natural herb that is anti-inflammatory and helps reduce oxidative stress. It also enhances metabolism and helps regulate blood sugar levels.


Omega-3 Fatty Acids help lower inflammation levels, which leads to weight loss. Omega-3 Fatty Acids are found in fatty fish, chia seeds, flaxseeds, walnuts, and soybeans. It reduces the chances of developing cardiovascular diseases and diabetes.


Cumin Seeds help remove toxins from the body and aid in digestion, which helps lose weight. It also helps regulate blood sugar levels and enhances metabolism.


Turmeric is a superfood that is anti-inflammatory and has strong antioxidant properties. It also assists with digestion and helps reduce weight.


Fiber. Getting enough fiber in your diet each day can support weight loss by keeping you feeling full and reducing cravings. Incorporating more beans, whole grains, nuts, seeds, fruits, and vegetables into your diet can help you hit your fiber goals. For a fast way to get up to 32% of your daily recommended fiber intake, add a MenoWell Bar to your daily routine. 


Maca Root is both an adaptogen that can calm the stress response and boost energy and stamina. Maca is believed to help  balance blood sugar. All of which can support weight loss throughout the different stages of menopause.


Glucomannan is a natural dietary fiber that has been shown to reduce appetite and promote a feeling of fullness. Supplements are available to help incorporate this fiber into your diet.


Ashwagandha is an adaptogenic herb that has been shown to reduce stress and anxiety levels - two common contributors to elevated cortisol. Elevated cortisol levels contribute to insulin resistance and weight gain around the middle.  Adding ashwagandha to your daily routine can help reduce cortisol levels and support weight loss.


Protein – either animal or vegetable – can help us eat less and stay fuller longer. Eating adequate protein helps reduce hunger hormones and boosts satiety so we naturally eat less. Our bodies also use more energy (calories) to burn protein than carbohydrates or fat. 



There is nothing like the promise of an overnight solution or a quick fix to weight loss, especially in midlife. These all-natural solutions can weight loss in midlife women by helping regulate blood sugar levels, enhancing metabolism, and reducing inflammation levels. These whole foods add variety and are easy to incorporate into meals. 


However, it's important to consult your doctor before starting any regimen. You will also want to check for any potential interactions with medications. 


Eating a diet rich in whole foods, exercising and moving, getting adequate sleep, and managing stress support long-term health and aging gracefully!