Most women who have been always fit gain weight during menopause and they find it difficult to lose. At the same time, ladies who have struggled with excess weight before this period, say that losing weight becomes even harder. Woman’s mentality always provoke such questions as to how to lose weight during menopause? Why is this happening exactly with me and why menopause weight gain?
Let’s find out the best solutions for weight loss and the menopause diet with Menopause Coach!
Why Is It Difficult: Lose Weight During Menopause?
During the climax, the levels of estrogen and progesterone in the blood are radically dropped and it leads to a decrease in the rate of metabolism. Often, during any stage of menopause, women observe the appearance of fat in the abdomen and legs. In addition to hormonal changes, such a task as to weight loss or before causes more difficulties because of a decrease in muscle mass and an increase in the percentage of body fat. Such changes in the female body occur from around the age of 30 or 40. Because muscle tissue is metabolically active and burns more calories even during rest time, its reduction leads to the deposition of wasted energy in the form of fats. Another supporting factor in weight gain is a female low activity due to minimized energy levels. So, it becomes harder to pick the best menopause diet plan.
Moreover, sleep disorders encountered during the climax are associated with a decrease in the levels of female hormones. Accordingly, a lack of sleep significantly complicates the process of losing weight and stimulate weight gain. Magnesium will help calm the nervous system and improve the quality of sleep.
As a result, dropped levels of female hormones, weak muscle mass, and sleep disorders are the main factors that complicate the process of losing weight after climax. Bad habits such as drinking alcohol only interfere with normal sleep and poor nutrition and of course may aggravate the problem. So, the question comes, how to lose weight in menopause?
Best Way to Lose Weight During Menopause?
First of all, to facilitate the process of weight loss, you will need to reduce the number of calories consumed and significantly minimize the consumption of sugary and other carbohydrate-rich foods. Because, the body will not be able to use glucose effectively and will inevitably transform it in the form of fat to the waist, abdomen, hips and other problem areas. Secondly, the high content of carbohydrates in the products leads to an increase in insulin levels, which in the long run also harms both health, well-being, and figure.
How to lose weight after menopause naturally?
To stay fit in the climax, you need to reduce the number of calories consumed and increase exercise. The diet should be dominated by protein foods, which (in combination with exercise) will help to maximize muscle mass. Try to prepare the food yourself, avoid eating food of dubious quality or composition. Raise your physical activity or start playing sports if you have not done so before. The two main types of exercises that will help:
- aerobic exercises;
- strength exercises.
With age the need for a woman’s body to exercise increases not only because of the need to lose weight but because a well-chosen exercise plan prevents the development of various diseases – osteoporosis, cancer, heart disease. And, it enhances muscle mass to stimulate metabolism.
The best way to lose weight after menopause is hiking. 10,000 steps a day will not replace a full workout but will help keep your body in shape, especially after 40 years.
Also, hormone replacement therapy is used to normalize the hormonal background, but this treatment is prescribed exclusively by a doctor.
How to Safely Lose Weight After Menopause?
It won’t differ much from other stages but you should remember that compared to ’40s, you need to stop over-exercising. This recommendation will save your bones from fractures, and your joints from much pressure. Eat balanced foods, and try to minimize your consumption of caffeine. If you smoke, reduce the number of cigarettes smoked per day. Besides, those ladies who are in the early menopause stages and have menopause weight gain should overlook their lifestyle now. Start spending more time on the fresh air. It will help to eliminate the occurrence of hot flashes later.
The last tip for how to lose weight after menopause is to allow yourself to eat your favorite dishes. For instance, one time per week you can organize cheat meals that predetermine 24 hours of your guilty pleasure. Such an option helps to feed your inner monster who always asks for more, and you will not deviate from the path of a healthy and decent menopause stage.
Some women claim that not the last role played the consultations with psychologists who helped to find out mental blocks. These blocks are responsible for a female desire to losing weight to be attractive rather than healthy. So, whenever you set a task to become healthy and live longer, additional motivation can appear, and you will not fail to visit the gym or follow a diet. While those ladies who care only about their beauty struggle and cannot resist eating junk food.
Make sure that when you decide to surf the Internet to find basic recommendations on how to lose weight in menopause, you have a firm desire to be a role model for your beloved ones. They should see that you do it for health purposes. To not fail following your diet, watch motivational videos, share your results online so you will feel so embarrassed in case you lose this meal battle. Otherwise, ask your boyfriend, husband, kids, friends to support you and visit the gym or do exercises together.
👌 How to lose weight during menopause and hypothyroidism?
See your doctor for hormone tests and nutritional recommendations. Moderate physical activity is also necessary for losing weight during menopause.
🍽 How many calories to eat to lose weight during menopause?
Diet during menopause is selected individually. Сalories calculated by the doctor, taking into account the characteristics of life. But do not exceed 2400 calories per day.
💪 How to lose weight fast during menopause?
Fast weight loss after menopause is not healthy. Weight loss of 1 to 2 kg per month is the right decision.
🧘 Will yoga help lose weight after menopause?
Yes. Yoga is an effective way to support women’s health with the climax.
Leave us your review about this article!
Submit your review
How can I lose weight at 61?