Losing weight is considered especially challenging after menopause. This is because many women experience a significant increase in body fat during this time due to changing hormone levels. If you are worried about your weight after the change – we have some tips for you! In this blog post, I will discuss how you can allow your body to adjust after menopause and get back to your ideal weight.
What Causes Weight Gain After Menopause?
Several factors can contribute to weight gain after menopause. It is one of the key reasons why weight loss is harder for women than men. Regardless of whether you are in the change, before the change, or after the change, one of the most common causes of weight issues is hormones. After menopause, estrogen levels drop significantly, leading to an increase in body fat. Additionally, many women experience a slowdown in their metabolism after menopause. This is all due to the body adjusting to new signals by your reproductive hormones. It means women after menopause will burn fewer calories than they did before their bodies went through this change.
The good news is that there are some things you can do to help prevent weight gain or lose the extra pounds if they already exist. It will be best if you are committed to eating a healthy diet and being dedicated to exercising when you have the time.
How to Combat Weight Gain After Menopause?
The first step to combating weight gain is knowing your body and what it needs. Food logging is an excellent place to start to determine what your macronutrient balance is. In fact, just the act of food logging typically leads to weight loss. Once you’ve logged your food, sit down and look at it. Do you see anything that could be contributing to your inflammation? Excess carbs, fats, proteins? Or the biggest culprit – processed and manufactured foods? If you notice a pattern, then it could be time to make some changes to avoid putting on more weight.
In order to make sure you are eating enough food that is low inflammation and helps with weight loss, aim to include the following in your diet:
- Plenty of fruits and vegetables (at least 3 times a day).
- Whole grains over processed carbs.
- Lean protein (at most 20% of your diet).
- Healthy unsaturated fats (think nuts and avocados).
In addition to making healthy dietary changes, it is also important to get regular exercise. It doesn’t mean you have to spend hours at the gym, walking is also a best workout – a brisk walk for 30 minutes a few times a week can help burn calories and decrease inflammation. The American Heart Association recommends 150 minutes of exercise a week to help prevent heart disease, which increases after menopause. Any form of exercise, even dancing, will help boost your body’s ability to override the signals being let off by your fat tissue. This way, you can lose weight rather than exercise to no effect.
Weight training is also an integral part of the movement for women who are in menopause. All that decrease in estrogen also decreases your bone health. Any type of weight-bearing exercise, walking, lifting those grandbabies, or just hiking can really change your osteoporosis risks. An added bonus is that these enjoyable activities also help you lose weight. So, get out there and adventure it up!
And last but not least, ensure you are getting enough sleep so that your body can repair itself properly overnight. It’s no secret menopause affects your sleep cycle. I don’t have to tell you that, especially if you are reading this at 2 in the morning. Consider your sleep hygiene because what you did during regular periods might not be enough anymore. What can you do differently? Aromatherapy, guided meditation, or temperature controlling (and moisture-wicking) sheets might be the answer.
Wrapping Up
By following the steps mentioned above, you can help minimize the weight gain you experience after menopause. To learn more about the holistic program for weight loss for women in Spokane, contact us today. We will be with you every step of the way, offering guidance and support no matter what part of life you are in.
