Menopause: The time in your life when your body goes through some big changes. And one of the most common changes is weight gain. You are not alone if you are carrying around a few extra pounds.
In fact, menopausal weight gain is pretty common. And, unlike your younger days, it’s much more challenging to slash those extra pounds. But that doesn’t mean you have to accept it as your new normal.
There are things you can do to lose weight around menopause and feel better about yourself. However, before venturing into that territory, let’s understand why weight gain is so common during this phase of your hormonal cycle and why it’s difficult to lose menopausal weight gain.
Menopause & Weight Gain
There are several reasons why weight gain is so common during menopause. First, as women age, their metabolism slows down. This means they burn fewer calories and their bodies are more efficient at storing fat.
In addition, hormonal changes during menopause can lead to weight gain. As estrogen levels decline, the body’s ability to regulate blood sugar and insulin levels also drops. This can cause cravings for high-sugar and high-fat foods.
Finally, many women gain weight during menopause because they become less active. This is often due to fatigue and joint pain. As a result, they may be less likely to exercise, leading to weight gain.
While weight gain during menopause is typical, it is not inevitable. There are a number of things that women can do to avoid gaining weight during menopause.
So how to address your menopausal weight gain?
Weight loss during menopause is still possible. It may just require a little more effort than it did before menopause. The tips and tricks are almost the same. But your consistency and commitment will make a lot of difference.
7 Powerful Tips for Guaranteed Weight Loss During Menopause
When it comes to finding the solution for menopausal weight gain, many people think of hormone replacement therapy (HRT) medication. Yes, Hormone replacement therapy does treat weight gain and helps to alleviate some of the symptoms of menopause, such as hot flashes and night sweats. But it also comes with several risks. Therefore, primarily doctors don’t recommend it.
The best way to address menopausal weight gain is through diet and exercise. Eating a healthy diet and getting regular exercise can help to reduce the amount of weight gain that occurs during menopause, as well as help to improve overall health.
Check out 7 of the most effective ways to lose weight around menopause:-
1. Increase Your Activity Level
You don’t have to go out and join a gym or start training for a marathon. Just make a point to move more. Take a brisk walk every day. Ride your bike to work. You burn more calories by being active and hence lose more weight.
2. Cut Down Calories
Make an effort to eat less. Start by cutting out high-calorie foods, such as sweets, chips, and sodas. Replace them with low-calorie foods, such as fruits, vegetables, and whole grains.
3. Eat More Protein & Less Carbs
Protein is more filling than carbs, so you’ll be less likely to overeat. It also helps to preserve muscle mass, which is vital as you age. Good protein sources include lean meats, fish, eggs, and legumes.
4. Take Alternative Therapies
Many alternative therapies can help you lose weight during menopause. Acupuncture, for example, regulates hormones and promotes weight loss. Herbal supplements, such as green tea, also help you lose weight by increasing your metabolism. And you must’ve heard about yoga!
5. Decrease Your Portion Size
Even if you’re eating healthy foods, you won’t lose weight if you overeat. That’s why it’s essential to control your portion sizes. Use a smaller plate for meals. And when you’re snacking, avoid supersizing.
6. Change Your Lifestyle
You need to change your lifestyle to lose weight and keep it off. That means eating a healthy diet, exercising regularly, managing stress, and sleeping more.
7. Sleep Enough
When you sleep less, your body produces more ghrelin, an appetite-inducing hormone. So aim for seven to eight hours of sleep every night.
Talk to Your Doctors
If you’ve already applied all those mentioned above and many other tips and tricks for weight loss, but nothing is working in your case, it’s time to get medical help.
Reach out to your doctor. They can diagnose you for any underlying health condition preventing your weight loss, such as thyroid.
You can also take the help of a nutritionist and a fitness trainer if you feel it will help you attain your goal.
For more, check out MedsNow, an online pharmacy in the UK
Article Submitted By Community Writer