Han Go-eun's Honest Confession: Menopause Symptoms and Weight Changes + Easy Diet Tips
Actress Han Go-eun (50) recently shared her experiences with menopause symptoms and weight changes in a YouTube video, speaking candidly about the challenges.
She confessed, "I get hot flashes and then chills, my whole body aches, but I don't lose my appetite. I crave chocolate, which I usually don't eat..."
It was startlingly similar to what my own mother has been saying lately!
Apparently, this is a common symptom during menopause.
Han Go-eun is already going through menopause?!
It's hard to believe, but...
Today, I'm sharing some realistic and easy-to-follow diet tips for managing weight during menopause!
1. Why the Sugar Cravings During Menopause?
Menopause is when the function of the ovaries declines, leading to a sharp decrease in the female hormone estrogen.
This hormone doesn't just regulate the menstrual cycle; it also plays a role in body temperature regulation, emotions, appetite, and fat metabolism!
That's why menopause brings about so many changes at once.
● Difficulty regulating body temperature, alternating between sweating and chills
● Unstable sleep and increased secretion of stress hormones
● Imbalance of appetite-regulating hormones (leptin and ghrelin) → Cravings for sweets and high-calorie foods
● Even with a similar weight, fat tends to accumulate around the abdomen (metabolic changes)
Studies in Canada and Italy have shown that women before and after menopause experience a more significant increase in waist circumference than overall weight.
In other words, it's not just that you gain weight more easily, but fat is also redistributed, making it harder to diet.
2. The Secrets to Dieting During Menopause
Many women, like Han Go-eun, start dieting as soon as they gain a couple of kilograms during menopause.
But drastically reducing your food intake during menopause can lead to faster muscle loss and a decline in basal metabolic rate.
What you need is to change the *quality* of your diet, not just the *quantity*!
3. Menopause Diet Tips
✔️ The 3 Key Principles of a Menopause Diet
1️⃣ Sufficient Protein
Consume at least 1g of protein per 1kg of body weight to maintain muscle mass. Focus on quickly absorbed protein sources like chicken breast, eggs, tofu, salmon, and Greek yogurt!
2️⃣ Fiber & Reduce Sugar
Replace refined carbohydrates with brown rice, oats, and vegetables to maintain satiety. When you crave sweets, replace them with protein snacks (boiled eggs, almonds).
Eating just 3 almonds can make you feel full. If you don't like boiled eggs, try baked eggs or steamed eggs, which are also delicious and filling.
3️⃣ Strength Training + Light Cardio
Estrogen decline also reduces muscle synthesis, so aim for strength training 3 times a week (squats, planks, band exercises) + just 30 minutes of walking can have a significant effect on activating metabolism!
Avoid excessive cardio, as it can strain your joints and cause muscle loss.
Weight gain during menopause isn't just a matter of willpower.
It's a natural phenomenon caused by hormonal and metabolic changes, so understanding your body and losing weight accordingly is the key to success.
Like Han Go-eun, acknowledge the changes honestly and take care of yourself with a balanced routine rather than a forced diet!
In the end, the answer to menopause is a routine of "eating well, sleeping well, and living well."
Source :https://blog.naver.com/qmfosej
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