Menopause Weight Gain: Natural Ways to Manage It | Dr. Hansaji

Gaining weight around the waist during menopause can be frustrating, especially when your eating habits have not changed much. Hormonal shifts, age-related muscle loss, lower activity levels and disturbed sleep can all contribute to changes in body composition. Healthy
weight management during this stage is about preserving muscle, eating nourishing food
and building sustainable habits.

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In this video, Hansaji explains natural ways to manage menopause-related weight gain
through yoga, exercise, nutrition and better sleep.
What you will learn:
1. Why muscle maintenance matters for strength, metabolism and weight management.
2. How Yogendra Utkatasana, Virabhadrasana and Phalakasana can help build
strength.
3. Why regular walking, movement breaks and at least 150 minutes of moderate
aerobic activity each week are useful.
4. How dal, beans, chickpeas, sprouts, soy, tofu, paneer and curd can contribute protein
to a vegetarian diet.
5. How to prepare protein-rich sattu buttermilk with roasted chana sattu, curd, cumin
and coriander.
6. How fibre-rich foods such as vegetables, pulses, whole grains and chia seeds can
support fullness and portion control.
7. Why whole grains and millets are generally better choices than relying heavily on
refined carbohydrates and sugary drinks.
8. How a balanced dinner routine and regular physical activity can support healthy
weight management.
9. How gentle evening stretches, Nispanda Bhava and slow breathing may help you unwind before sleep.

Focus on gradual improvements in strength, energy, fitness, waist circumference and daily
habits rather than relying only on the weighing scale.

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Disclaimer: The information presented here is intended solely for educational purposes. Techniques and advice may vary based on individual contraindications. It is essential that yogic practices be performed under the supervision of a qualified yoga instructor. For severe health conditions, we would like to recommend you to join our The Yoga Institute’s free yoga OPD samattvam for proper diagnosis and personalized solutions.

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