Many women start to gain extra weight here and there during their perimenopause period, the years leading up to menopause. This is added by the fact that the challenge of weight loss during this time becomes even more difficult. And, when women hit menopause, weight accumulates easily around the waist and hips; despite the best efforts to diet and exercise. So, is weight loss during perimenopause and menopause possible? If it is possible, then how to losing weight during menopause and perimenopause? Let’s explore this “Menopause and Weight Loss – How to” topic further to find answers.
You probably shocked with how your body has bloated up and gained more weight during perimenopause or menopause stages. But don’t worry; you are not the only woman who has suffered this, and no matter how much excess weight you gained, you can still control and lose weight during menopause. That’s right! You are still in control, and there are various things you can do to keep your body slim, fit and healthy.
The main cause of weight gain in menopause and perimenopause is probably the hormonal imbalances that slow down the rate of your metabolism. Fat starts to accumulate around the stomach area, which in turn slightly increases the risk of contracting heart disease. Fortunately you can prevent this by performing regular exercise to get rid of the excess weight. Walking or jogging, or attending a gym regularly all can help you to reduce your body’s tendency to store fat. Moreover, daily exercise will enhance your metabolism, and balance the hormones in your body, thus keeping you happy as well.
Menopause and weight loss – How to
In order to maintain a healthy body and promote weight loss during perimenopause or reduce the tendency of weight gain after menopause, a proper diet regimen combined with exercise is the answer.
- Increase physical activities. Cardio exercise such as aerobic exercise boosts the metabolism, which allows you to burn fat thus losing weight during perimenopause and menopause. Start exercising such as walking 4-5 times a week for at least 30 minutes to boost metabolism.
- Strength training exercises add muscle mass, which not only enhance your metabolism but strengthens your bones as well.
- Eat a proper diet. Reduce calories, carbohydrates, fats, salty foods, and refined sugar intake. Include protein at every meal, low carbs, very little to no processed food, and lots of fruit and vegetables.
Weight loss during perimenopause and menopause tips:
- Walking can be one of the best forms of exercise. You can integrate it into you daily life like walking to work or working the dog. It’s more effective to walk at least twenty minutes, but any amount is better than not doing anything.
- Swimming is also a high-quality exercise to do when possible. Swimming exercises almost all of the body. When done regularly, at least 3 times a week, it boosts energy and tones up the body quickly.
- Limit fat to 20 percent to 35 percent of your daily calories since high-fat foods adds excess calories, which can lead to weight gain and obesity.
- Reduce caffeine, nicotine, alcohol, and salty food intake. They can induce water retention.
The key for menopause weight loss plan is to increase the rate of metabolism in your body in order to help you burning up more calories. Abstain from food and starve yourself to lose weight will not work. Regular exercise helps in maintaining and even losing weight during perimenopause and menopause, and even though you are a post-menopausal woman, you can still retain your youthful nature and grace.
Another undesired effect of going through menopause is your bones starts to erode; you may lose about 1% of bone mass within the first year, eventually increasing to 2%-3%. This may cause osteoporosis, and in some cases remain undetected until bone fractures occur. Exercising regularly also can help to reduce risks of osteoporosis. Proper workout helps the body to produce more calcium that strengthens bone structures, thus preventing bone fractures and breakages.
Additional tips for weight loss during menopause and perimenopause:
- Drink plenty of water
- Take nutritional supplements and try supplements designed for menopause
- Stop weighing yourself, use your clothes as a gauge (focus on your health not your weight)
- Get help for emotional eating - you have to face your fears to get through them
- Reduce the stress in your life, make time for fun and relaxation - strive for BALANCE
- Avoid crash diets. Starvation will only cause your metabolism to slow down, causing you to gain more weight easily later on.
Alternative treatments for menopausal weight gain such as testosterone or estrogen supplements are also available although not recommended. Testosterone supplements may help your body to create lean muscle mass out of the calories that you take in.
Living a healthy life helps to promote menopause weight loss and control menopause weight gain. Taking even a small amount of exercise will help smooth out mood swings or feelings of depression you may be experiencing, since exercise releases natural feel good chemicals, endorphins, into the blood stream, that make us feel much better. Working out also lowers your risk for osteoporosis and high blood pressure.
The advantages of exercise at any time around the period of your life when menopause and weight loss becomes difficult cannot be underestimated. Exercising does not need to be strenuous. You don’t have to join a gym, have the mindset of an athlete, or get obsessive about it. All you need to do is get in a positive state of mind and tell yourself you are going to take a small amount of exercise every week or, even better, every day.
In addition, perimenopausal women require less than 1200 calories a day to maintain their weight. Thus, if you begin to establish and maintain a healthy lifestyle with the onset of perimenopause it is more likely you will not gain as much weight when you are in a full menopausal stage.
Moreover, if you have put a lot of efforts to lose weight during perimenopause and menopause but the weight loss you gained is very minimal or none at all, you may have hypothyroid disorder. Read more about this in Perimenopause, Menopause and Hypothyroid.
There you have it! Various menopause and weight loss how to and tips for weight loss during perimenopause and menopause. If you hit menopause, life does not stop moving. Instead, you can make it even livelier by getting back into shape and losing weight during perimenopause, menopause and post menopause. Start by eating healthy and working out regularly to make life easier for you during this stage of life.