Ways To Lose Menopause Weight Gain
Posted on June 18, 2022 by Tess Cheng
When you think about menopause, chances are you visualize a mix of hot flashes, night sweats, and mood swings. However, one other common and undesirable symptom women might experience is weight gain. Although it might seem like this extra weight around your midsection is impossible to avoid or get rid of, there are several things you can do about it. You can kick menopause weight gain to the curb when you have the right tools in your toolbox.
Why Do We Gain Weight During Menopause?
There are a number of reasons why we might put on extra weight during menopause, but the main culprit is hormones. Our hormones decide to go on a roller coaster ride, which changes how our body stores fat and where that fat goes. Pair those changes with a slower metabolism and a loss of muscle mass, and you get excess weight in your abdominal area. It’s important to note that this isn’t the case for everyone. Your genetics and lifestyle choices influence whether or not you gain weight too. Fortunately, we can do something about it.
Ways You Can Lose Menopause Weight Gain
If you’re ready to say buh-bye to stubborn belly fat brought on by menopause weight gain, here are things you can do.
Eat Better Foods
One way to cut down the pounds is to adjust your caloric intake and eat better quality foods. As you age, your body doesn’t require as many calories to maintain your weight so, you can eat a little less. Swap out foods that are high in fat and sugar and replace them with fruits, vegetables, grains, lean proteins, and low-fat dairy products.[1]
Move Your Body
Did you know that a sedentary lifestyle causes excess lower belly fat and builds fat around your internal organs? As you might imagine, neither is a good thing, so it’s important to get moving![2] Try aerobic exercises like taking a morning walk, going swimming, or picking up a cycling class at your local gym. Don’t be shy about adding barbells and dumbbells to your routine to improve your strength either. Strength training not only efficiently burns calories, but it also builds your muscle mass, which decreases with age.[3]
Get Support From Others
On your journey to tackling menopause weight, it helps to have other people in your corner that you respect and trust. Some days will be harder than others and you might feel like giving up. But when you have someone there that’s encouraging and knowledgeable, your chances of success increase significantly. Therefore, make sure you share your goals with a friend, partner, or health coach so they can help you stay on track with your goals.
Check Your Mood
During menopause, many women experience anxiousness, depression, irritability, and extreme fatigue. All of which can make you want to indulge in sugary treats or lie in bed all day. Unfortunately, none of this is good when you’re trying to lose weight, so it’s crucial that you address these issues. Speaking with a therapist, working out, and even having a coach on your side can help motivate you to become the best version of yourself.
Get Enough Sleep
Symptoms like night sweats and hot flashes can make it hard to catch zzz’s at night, but they could also be interfering with your ability to lose weight. When you’re sleep-deprived, you produce more ghrelin, which is a hormone that tells you you’re hungry, even if you’re not.[4] Getting too little sleep can also make you crave calorie-dense options like fried foods, fatty meats, and sugar snacks. Therefore, make sure sleep is a priority in your life, or it’ll translate to excess pounds.
You Can Lose Menopause Weight Gain
As you age, your body will physically change in ways that you might not expect or even like, but it doesn’t mean it has to stay that way. The good news is that you can make lifestyle changes that make you look and feel better than ever before. With the right strategies and support, you can transform your mind and body and achieve glowing results.
References:
[1] https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/belly-fat/art-20045809#:~:text=Focus%20on%20plant%2Dbased%20foods,such%20as%20cheese%20and%20butter.
[2] https://www.medicalnewstoday.com/articles/320598
[3] https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
[4] https://journals.lww.com/md-journal/fulltext/2019/11150/assessment_of_sleep_and_obesity_in_adults_and.9.aspx
