Weight Loss During Menopause
During menopause, many women report that the challenge of weight loss becomes much more difficult. The need to lose weight haunts women the majority of the time, and now men are reporting the same struggle. When women hit menopause, weight accumulates despite our best attempts to exercise and diet.
What we know is that this additional body fat is linked to your hormones. Women follow a standard low-fat, high carbohydrate diet with lots of processed foods. Eventually, this diet makes a condition known as insulin resistance; see Dr. Schwarzbein’s book on the publication list. Your body converts calories into fat when you are dieting, even though you’re insulin resistant. Menopause feels like a losing battle, but it does not have to be.
When you are stressed, as the body typically is during menopause, stress hormones block fat loss. Despite the adequate food, the body acts as if it’s in a famine and stores all spare calories as fat.
This leads to a metabolic disease called adrenal fatigue.
Many women combine a high-stress life with a low-fat, high-carb diet that creates a highly effective hormonal imbalance that causes us to gain weight. Yo-yo dieting exacerbates the problem.
Also, when a woman is on a high-carb diet she’s often barraged with a craving for sweets. The body can’t maintain optimal blood glucose and serotonin levels, which means you drink caffeine and snack to feel better. This makes your insulin resistance worse and the cycle of gaining weight is accelerated.
During perimenopause, women get rid of estrogen which is an added aspect to this problem. As estrogen decreases, the body requires extra fat resources. Unresolved issues, food sensitivities, digestive issues such as yeast, and even heavy metal toxicity are other factors that play into this problem.
So what do we do?
The main step is to get HEALTHY!
Follow an eating plan such as the one in the Schwarzbein Principle or the Zone Diet.
You need protein at every meal, low carbs, very little to no processed food, and lots of fruit and veggies.
Drink plenty of water.
Take nutritional supplements.
Try Supplements Designed for Menopause.
Stop weighing yourself, use your garments as a gauge (concentrate on your health, not your weight)
Start exercising – walk 4-5 times a week for 30 minutes (it boosts metabolism)
Get help for emotional eating – you have to confront your fears to get through them
Reduce the stress in your life, make time for relaxation and fun – strive for BALANCE
Learn to love yourself through menopause and accept who you are and at what point in life you find yourself
Menopause can make weight loss even harder for both women and men. But with some hard work and the knowledge, it can be achieved.
The information in this article is for educational purposes only and isn’t intended as medical advice.