It is possible and very important for women to lose weight during menopause, because during this process they gain weight. The weight gained can put them at risk of developing chronic diseases.
What is Menopause?
Menopause is the time when a women’s reproductive system no longer produces hormones. It typically happens around the age of 45. The years leading up to the point when women may experience changes in their menstrual cycles, such as hot flashes or other symptoms, called the menopausal transition of perimenopause( the time during which your body makes the natural transition to menopause, marking the end of the reproductive years)
The menopausal transition most often begins around the age of 45 or 55. It usually lasts about seven years but can last up to 14 years. The length of time can depend on lifestyle, factors such as smoking, age at when it began, and race and ethnicity.
Why is it Important to Lose Weight During Menopause?
During Menopause and the year leading up to it, known as perimenopause, it is common to experience physical and psychological symptoms. Many women gain a lot of weight before and during menopause, partly because of a drop in estrogen levels. Low quality sleep and regular age related reductions in metabolism and muscle tone can also contribute to this weight gain.
Losing weight during menopause is very important because the weight that is gained can have serious implications for your health, excess weight increases your risk of many issues, including: Breathing problems, Heart and blood vessel disease.
The following 7 tips that can help you to lose weight during Menopause:
1. Plan Ahead
Planning your meals ahead is very important because your healthy meals will always be ready to eat when you are hungry. This will help you to not indulge on unhealthy foods.
Make sure you clear unhealthy foods in your kitchen. Buy healthy foods and do not shop on an empty stomach.
2. Increase your Activity
Doing a lot of exercises will promote weight loss and overall physical health.
When people get older, they experience decrease in muscle tone, and that can cause an increase in body fat. Exercises are very important for building muscle and preventing age related muscle loss.
Make sure you start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises like swimming, walking, bicycling, and running, as well as resistance or strength training.
3. Practice Mindful Eating
Mindful eating is a technique that helps you gain control over your eating habits. It has been shown to promote weight loss, reduce binge eating, and help you feel better.
4. Eat foods rich in protein
High protein diets can help with weight loss because they enhance fullness and increase the number of calories burned.
Through research, it is found out that when you consume protein throughout the day at each meal may slow down muscle loss due to aging.
Foods rich in protein include meat, fish, eggs, legumes, nuts and dairy.
5. Eat lots of fruits and vegetables
Fruits and vegetables are low in calories and can help you feel full, so they are great for weight loss and weight management. They may also help prevent a number of diseases that can be caused by menopause weight gain.
6. Drink Plenty of Water
Water can prevent weight gain and aid in weight loss by helping you feel full and increasing metabolism slightly.
Avoid alcohol and a lot of caffeine.
7. Make sleeping a priority
During menopause, many women having trouble with sleeping, because of hot flashes, night sweats, stress, and other physical effects of estrogen deficiency. However, getting enough sleep is important for achieving and maintaining a moderate weight.
When practicing and focusing on the above 7 tips every day, you can beat menopause weight gain. If you have any question or comment, please feel free to do so, and I will be happy to assist.