Are you a woman in your 40s and your clothes beginning to get too tight in several obvious places? May be your belly is beginning to grow while you are not pregnant or started feeling like your own weight is becoming too heavy for you. All these may be a result of menopausal weight gain. During menopause, stress, hormonal changes and aging process can really work against you.
Can Menopause Cause you to Lose Weight?
Well, the truth is that losing weight during and after menopause can be a tough task but not impossible. It actually takes time and effort to escape menopausal weight gain. For many, they just accept to change as the body changes, but hey! Don’t you want back that sexy, flat stomach of your pre-menopausal days?
It is actually the loss of estrogen during menopause that causes weight gain making women to accumulate more weight on their bellies than hips and thighs. Due to these hormonal changes, it is important to consider the best possible weight loss techniques to help get rid of the excess pounds.
Lose Weight during Menopause
Many women are resigned to gaining weight during and after menopause, and are assuming that is what should be happening. By the time you miss your menstrual cycle for 12 months, just know that menopause is kicking in and a lot of changes are going t take place including uncontrollable weight gain. This may even start as far as back during perimenopause which may start as early as a decade before menopause. Weight gain during menopause is attributed to a number of factors including;
- 1. Hormone fluctuations– Researchindicates that elevated and very low estrogen hormone levels can lead to weight gain.
- 2. Loss of muscle mass– Aging, hormonal changesand deceased physical activity also play a role in adding weight during menopause.
- 3. Inadequate sleep– When women are approaching menopause, many often have problems in sleeping. Research indicates that poor sleep and total energy expenditure are directly linked to abdominal obesity and weight gain.
- 4. Increased insulin resistance-Losing weight during and after menopause becomes quite difficult due to the fact that women during this period often become insulin resistant and this gets even more serious as you age. The storage of fats then shifts from the hips and thighs to the abdominal area during menopause according to Oxford University Press.
How to Lose Weight During Menopause?
As earlier pointed out, despite the fact that weight loss during menopause is difficult, it is not entirely impossible. The following are some of the crucial tips to Lose weight during Menopause particularly important to any woman at this stage.
Research has revealed that a woman’s resting energy and the number of calories burnt during rest drastically declines. Such foods actually stimulate secret production of insulin which is the main fat storage hormone in the body.
Usually, when there is a decline in insulin levels in the body, it becomes easier to shed off the extra calories from the fat stores by boosting the burning process of fats in pace of carbs.
On the other hand, a drop of insulin levels helps the kidneys to get rid of excess sodium and water so as to reduce bloat and unwanted water weight. Observing this first tip only can help you to lose up to 10 pounds within the first week. In short, doing away with sugars and starches from your diet will help lower your insulin levels, reduce your appetite making you to start taking fewer calories automatically without hunger.
What to Take to Lose Weight During Menopause?
Eat plenty of Protein, fat and Vegetables
This is adds to the various lose weight during menopause tips. You therefore need to ensure that all your meals include some protein sources, fat sources and vegetables. This is crucial in ensuring you bring your carb intake into its recommended range of 20-50 gms/day.
In the case of protein, focus on taking meat (chicken, beef, lamb, bacon, pork etc.), eggs and fish and seafood (trout, shrimps, salmon, lobsters etc.)
These three components are known to help boost metabolism by 80-100 calories per day as well as minimizing food cravings and late-night snacking by making you to feel full thus cutting down on your calorie intake.
Some of the low calorie vegetables to consider include spinach, kale, lettuce, cucumber, cauliflower, broccoli among many others.
For the case of fat sources, consider olive oil, avocado oil, butter, tallow and coconut oil among others. Many people actually fear these natural fats. However, new studies indicate that saturated fats are not responsible for such problems as heart disease and body weight.
You are never too old to get yourself to the gym. Going to the gym 3-4 times a week can greatly impact on your efforts to lose weight during menopause. Simply get some warm ups, do a couple of stretches and lift weights under the guidance of your gym instructor and results will be forthcoming.
Studies actually reveal that diet and exercise play a critical role in maintaining of fat-free mass and resting metabolic rate during weight loss. It is therefore recommended to do a bit of intensive training while lifting weights or at least trying out various cardio workouts that are considered effective.
Foods to Help Lose Weight during Menopause
There are actually many types of foods recommended to help shed off excess calories during menopause. At the top of the list are protein, vegetables and fats among several other weight loss-friendly foods available.
In addition to these foods, it is important to take plenty of water every day. One research even indicates that taking water half an hour before meals increased weight loss by 44% over a period of 3 months.
Eat soluble fiber- studies have indicated that soluble fibers can significantly help in weight loss during menopause especially the belly area. Fiber supplements may also come in handy.
Take whole, unprocessed foods- it is recommended that your diet is based mainly on whole foods. These types of foods are considered healthier, more filling and less likely to result to overeating.
Weight loss during and after menopause is not an easy task; you will need to work extra hard and follow the various tips discussed herein. Of course, there are many other options like Ladycare which may be helpful to lose weight during menopause, but the list above can serve the purpose in the best way possible.
Following the various tips discussed herein and following each with a lot of discipline and commitment, you are going to find it easy to maintain your sexy teenage body that many women your age will envy you for. Your weight loss goals are in your hands, take the bold step to ensure not even menopause can hinder your fitness objectives.