You might feel like it’s an impossible task to lose weight when you’re going through menopause, but it’s not. Even if you’re doing everything right, it’s still a bit harder than it was when you were in your twenties. During menopause, sex hormones are out of balance and HGH is lower. Muscle mass is also dwindling, making weight loss even more difficult. The hormonal changes can also affect how weight is distributed.
Start simple.
A few things can help that take very little effort. Eating more fiber is one of those. Fiber fills you up and helps you eliminate it easier. Drinking more water is another important part of weight loss, like fiber, it can fill you up so you eat less. Your body also dehydrates faster, so you’ll rehydrate, boosting your energy, while making your skin more youthful. Getting adequate sleep is important. When you don’t get enough sleep, it interferes with the balance of the hunger/satiety hormones, while reducing the potential for insulin resistance.
Choose a low carb or keto diet to help maintain blood glucose levels and reduce insulin resistance.
Choose foods higher in protein, which also helps keep you feeling full, while aiding in building muscle mass. If you’re still having problems with weight loss, give up all foods with added sugar or restrict consumption or try intermittent fasting, where you reduce the window where you consume food. You start by eating later, say starting at 11:00 a.m. and don’t eat after 7:00 p.m., narrowing your food intake to an eight hour window.
Exercise, exercise, exercise!
Your body needs all types of exercise. You need flexibility training, endurance, balance and strength training. Strength training is particularly important for preventing bone loss. The more muscles you have, the more they tug at the bone and the more calcium the bone uptakes to maintain strength. HIIT—high intensity interval training—is also exceptional for weight loss.
- Try yoga and meditation. The simple stretching of yoga can also build strength. The breathing exercises and meditation can help reduce stress, which can cause weight gain by increasing insulin resistance.
- Cut out the alcohol and switch to water. Alcohol is notorious for weight gain. It’s digested first and eliminated from the body, leaving the other calories to go to fat. Get rid of processed snack foods and opt for fresh fruits and vegetables.
- Switch out foods that are inflammatory, such as highly processed foods or foods with added sugar. Inflammation can lead to oxidative stress, insulin resistance and weight gain.
- Find active pastimes you enjoy and do them. Getting exercise isn’t all done at the gym. Just walking more can be a big benefit to your body. Find ways to add steps to your days.
For more information, contact us today at Team Worx Fitness
