If you are a woman over 45, you might start to experience menopause. This happens if you have gone 12 months without a menstrual period. This is a completely normal part of the aging process. However, you may begin to notice changes in your body like menopause weight gain.
While this is happening, you can commit to a lifestyle plan focused on combating those changes. There are many ways you can combat weight gain associated with menopause. In addition to weight loss, this can also result in a better quality of life.
In this article, we will explain why menopause can lead to weight and what you can do about it.
Is There a Trend of Gaining Weight in Menopause?
Yes, gaining weight in menopause is a common trend for most women. Since menopause causes reduced estrogen and progesterone production, a hormonal imbalance may occur. With less estrogen, you will have lower amounts of muscle mass. Your metabolism can be heavily influenced by your muscle mass composition. Therefore, you may notice a sharp decline in your metabolism once menopause starts.
In addition, this can lead to other complications such as elevated stress levels, increased fatigue, and increased hunger. All of this works together to cause prolonged weight gain.
1. Mitigate Stress
In particular, stress is the root cause of menopause weight gain. With imbalanced hormone levels, you are more prone to stress. This can lead to overeating or binge eating. When combined with a lack of movement, it can result in higher chances of developing Type-2 Diabetes and Thyroid disease. Find ways to lessen stress through deep breathing, meditation, or acts of self-care.
2. Don’t Over Exercise: Opt for Gentle Movement
While this may seem counterintuitive, intense exercise may not be beneficial when trying to relieve stress. In fact, this can lead to further hormonal imbalance.
Instead, you can try focusing on 30 to 60 min daily walks and yoga. These are light and restorative exercises with a variety of health and lifestyle benefits. Walking can improve your cardiovascular health and can lower the chance of developing health complications later in life. Yoga is also quite beneficial, as it improves your flexibility, preventing future bone and joint pain.
@themetabolismreboot 4 things to reboot your metabolism to reach your goals #weightlossjouney #metabolism #menopause #nutrition #themetabolismreboot ♬ original sound – Jared McDonald
Important Things to Know about Menopause and Weight Gain
While this may seem concerning, it does not have to be. With proper information, you can limit the side effects of menopause and weight gain. Most importantly, it can be easy to follow and does not require an excessive amount of effort.
3. Focus on Getting Healthy, Not Weight Loss
First off, you should focus on getting healthy and maintaining a sustainable lifestyle. This means eating whole real foods with proper nutritional values.
You don’t have to focus intensely on the caloric value of every meal you eat. This isn’t realistic and can take the enjoyment out of eating. A sustainable lifestyle includes having a healthy relationship with food. However, this does mean that you should focus on anti-inflammatory foods. Inflammation can be one of the leading causes of prolonged weight gain.
Here are some examples of foods that reduce inflammation:
- Salmon
- Tuna
- Spinach
- Kale
- Almonds
- Walnuts
- Strawberries
- Blueberries
- Avocados
- Tomatoes
4. Hydrate Often
In addition to eating more anti-inflammatory foods, you should focus on being properly hydrated. It is recommended to drink 80 to 100 oz of water per day. This will detox the body by flushing out toxins. Electrolytes are also important, so try adding lemon or an electrolyte powder to your water.
Learn More at The Metabolism Reboot
Aging affects us all, and there is no way to prevent normal aging processes. However, through The Metabolism Reboot, you can learn how to combat the effects and maintain a healthy lifestyle. Give us a call as we would love to help you develop a proper weight loss plan.