One of the most challenging stages of a woman’s life is dealing with weight during menopause, which can happen anytime.
When you are going through menopause, your body undergoes many changes. One of the major ones is that added pounds can appear out of nowhere.
The sudden increase in weight during menopause could be due to influences like diet or exercise habits before this stage; however, it’s also possible that hormones have something to do with how much someone weighs after they’ve entered their post-menopausal years.
Up next, we will discuss a few ways to lose weight during menopause.
Lifting weights and cardio are optimal when you want to reverse weight gain and maintain it. But, everyone is different, and personal physical limits vary for all sorts of reasons.
Healthy Adults. Medical professionals recommend 150 minutes a week of moderate cardio, such as speed walking, and 75 minutes a week of hard-core aerobic exercise. Strength training twice a week helps because this physical activity helps your body burn calories.
Beginners. Start moving ten minutes a day, then increase the duration and intensity each day. For many menopausal women going through overweight and obesity, that is still a lot to ask and impossible to do. But, starting anywhere is better than going nowhere.
Making Calories Count
Research says that women need about 200 fewer calories a day during their 50s than in their 30’s and 40’s when trying to maintain their current weight during menopause.
But, it is not just the amount of food you eat but also how much fat and sugar are found within those choices – especially if we want our hormones balanced!
Mindful food choices include fruits, veggies, and whole grains. But, that doesn’t mean you can’t eat what you want or that you have to cheat yourself. You need to be aware of what you’re eating and drinking.
Crush Your Sugar Craving
Your body is a lot more sensitive to the effects of sugar now that you’re menopausal, and it can cause weight gain. So, avoid chocolate cake or candy because they have high amounts in them!
But remember, all drinks containing added sugars come with their own risks, too–even juice boxes sweetened with evaporated cane syrup contain many calories without any nutritional value. The best way around these problems is by simply drinking water.
It is not a secret that alcoholic beverages add unnecessary calories to anyone’s diet. But, it could be the culprit in yours that keeps you from losing the extra weight during menopause.
According to the North American Menopause Society, drinking two or more drinks a day can be excessive and harmful to a woman’s health.
In addition, they recommend limiting alcohol consumption to no more than one drink per day. While this may seem like sensible advice, it can be challenging to follow, especially if you’re used to drinking more. Here are a few tips to help you cut back on your alcohol intake without feeling deprived:
Set a limit for yourself and stick to it. Make sure you don’t exceed your limit, whether one glass of wine daily or three beers weekly.
Choose lower-calorie beverages. Opt for light beer or wine spritzers instead of mixed drinks or cocktails if you’re starting a weight loss plan.
Drink slowly. Sipping your drink throughout the evening will help you stay within your limit and enjoy the taste more.
Alternate between alcohol and non-alcoholic beverages. If you’re at a party or gathering where there is continuous drinking, alternate between alcoholic and non-alcoholic drinks to slow down your overall intake.
Make Sleep a Priority
Many women experience insomnia as a symptom during menopause. And, as a result, try to avoid exercise.
Also, a bad night of sleep is tied to cravings and eating more during the day.
You should shoot for seven to eight hours of sleep and get the room as cool as possible to help you fend off hot flashes that disrupt sleep.
By establishing and practicing healthy sleep strategies, you’re actively avoiding gaining weight during menopause.
Bioidentical Hormone Replacement Therapy (BHRT)
Hormonal shifts during menopause cause all sorts of havoc on a women’s body, including weight gain.
Menopause may cause a decrease in energy, which increases your hunger.
You add that hormonal changes cause extreme water retention and have the perfect storm for weight gain.
Bioidentical Hormone Replacement Therapy or BHRT is a safe and effective way to restore normal hormone levels using an exact match to the hormones your body produces.
BHRT can help reduce weight gain and other uncomfortable side effects of menopause by balancing your hormones once again.
When avoiding or reducing weight gain during menopause, BHRT is a way to kick-start your body to reestablish or change your lifestyle healthily.
Seeking Support Sparks Success
Friends and family make lifestyle changes more seamless and accessible. But, not everyone has that support system to hold them accountable for diet and exercise habits.
Group exercise programs are available in person and virtually, which helps increase motivation.
Medically designed and supervised programs are a way to realize your weight loss goals through fat-burning and healthy foods.
Renew Health & Wellness offers a Clean Start Weight Loss Program that targets stubborn fat deposits in the stomach, thighs, and backside.
The Benefits of Renew’s Medically Monitored Weight Loss Program
The health benefits of Renew’s Medically Monitored Weight Loss Program are many, but one, in particular, is that it will decrease your appetite so you can reduce calorie intake.
This helps with Resetting Your Metabolism to a normal range and giving yourself another chance at getting those extra pounds off!
The monitored weight loss program also gives tools for reducing cravings or emotional eating as well as providing support from our highly experienced staff members if needed throughout the process – all while maintaining a healthy new lifestyle once reaching the goal.
I urge you to look into this program. For more details, call or e-mail us with your questions today!