Most women spend one-third of their lives in a non-reproductive state, (Menopause) it helps to understand what is going on with your hormones and your metabolism.
It's no secret that many women gain weight during menopause. In fact, research has shown that weight gain is a common symptom of menopause. But what's less talked about is why this happens and what you can do about it. There are a few reasons why women tend to gain weight during menopause. First, your metabolism slows down as you age, making it harder to burn calories. Second, your hormone levels change (mainly estrogen) during menopause, which can lead to increased hunger and cravings. And lastly, some women become less active at this time because motivation tends to hit the bottom of the to do list!! which can also contribute to weight gain.
So, what can you do about it?
First, don't panic! Menopause-related weight gain is normal and there are things you can do to counteract it.
1. Eat Well
Eating healthy is always important, but it's especially important during menopause. Make sure to include plenty of fruits, vegetables, and in short, basically a low carb diet can greatly help.
Which leads me to say… you guessed it, avoid excess consumption of processed foods, refined carbs like pastries, cakes etc, sugary drinks, sweets, and Alcohol.
2. Move Your Body
Exercise not only helps you lose weight, but it also helps boost your metabolism and keep your hormones in check. We’ve all heard of “use it, or loose it” Well… this also applies to your muscles!
Lifting weights and resistance training, aim for 30 minutes of moderate exercise most days of the week. Muscles that aren’t used become weak and flabby. Even simple bodyweight exercises like squats and knee-push-ups help maintain and build more muscle.
More muscle not only makes you stronger (and strengthens your bones, too), it can help you maintain resting energy expenditure, improve blood sugar, and reduce insulin resistance.
3. Prioritise Sleep
Getting enough sleep is crucial for maintaining a healthy weight, it can help to reduce insulin resistance and decrease cortisol, aim for 7-8 hours of sleep per night
4. Manage Stress
High levels of stress can lead to weight gain, so it's important to find ways to relax and de-stress. yoga, meditation, and deep breathing are all great ways to ground, remain mindful and reduce stress.
Menopause doesn't have to be a time of weight gain. By following some simple steps, you can stay healthy and fit during this time of transition.
Live your best life!