tape measure around older woman's stomach

Menopause marks the end of your reproductive years, unfortunately, it can also pave way for some unpleasant emotional and physical side effects, including weight gain. So, how would women in menopause lose weight?

Now, whilst there’s no magic formula to answer that question, there are some simple lifestyle changes you can make to help you along the way. 

In this blog, we will break down some simple steps you can follow to help you answer the question, how would women in menopause lose weight?

What causes menopause weight gain?

During menopause, your body is going through some significant changes. As your hormone levels decrease, you may begin to gain a few pounds. This weight gain usually occurs around your abdomen, hips, and thighs. 

However, weight gain is also associated with age as your natural metabolism begins to slow, lifestyle and genetic factors. 

Unfortunately, weight gain associated with menopause can implicate your overall health. Excess weight around your midsection may increase the risk of breathing problems, heart disease and Type 2 diabetes. It may also increase the risk of certain types of cancer. That is why it is so important to watch your health, and always listen to your body.

How would women in menopause lose weight?

Physical Activity 

The first change you can make is to simply move more. During menopause, the hot flushes and irritability you may be experiencing can make the thought of physical activity somewhat daunting. However, you will be surprised just how much of a difference it can make.

Just 30 minutes of exercise per day will help you shed a few excess pounds, keep your body strong, keep your heart healthy and keep your mind clear. 

Whether it’s a brisk lunchtime walk, a dance class or some relaxing yoga, take some time out each day to get your body moving. 

Eat Less

During menopause, you may feel more fatigued than usual and find yourself wanting to eat more for the additional energy. However, it is advised that you eat around 200 calories less each day during your 50s, than you did in your 30s and 40s. 

In order to reduce your calorie intake without affecting nutrition, pay special attention to the foods you are eating. You should opt for more fruits, vegetables, and whole grain, particularly those less processed with more fibre. 

In general, a plant-based diet can be healthy. Legumes, nuts, soy products are very good for you and packed with goodness. Fish, and low-fat dairy products are also good choices. Try to limit the amount of red meat and chicken you consume and try to avoid full fat butter and too much oil.

Keep the sweet tooth in check

Did you know, added sugar actually accounts for around 300 calories per day? Around half of these sugars come from sweetened beverages, such as soft drinks, cookies, pies cakes and even flavoured water. 

Rather than reaching for the snack cupboard to curb your afternoon cravings, try sipping on some water or reaching for the fruit bowl instead. Not only will this help you shed lose weight during menopause, but it may also help to keep some of the unpleasant side effects, such as hot flashes at bay.

Limit Alcohol 

There’s nothing wrong with one glass of wine during the week but try to limit the amount you drink. Alcohol is packed full of hidden sugars which will contribute to weight gain during menopause. 

Alcohol may also make the unpleasant side effects of menopause worse. In excess, alcohol may contribute to feelings of fatigue and depression, preventing you from sleeping and causing the hot flashes to come more frequently. 

Support

This goes without saying, but by surrounding yourself with a good support system of friends and loved ones who will support you with your efforts will help tremendously. Remember, every woman goes through menopause, so you should feel comfortable to discuss it with it close friends and family who will help you to maintain an active and healthy lifestyle to support weight loss during menopause. 

For some people, the symptoms of menopause can really impact daily life, and we understand that. If you are struggling with the unpleasant side effects on menopause, speak to your GP about treatment, including Bioidentical Hormone Therapy which works to mimic the production of natural hormones within the body to alleviate the side effects, and keep your body running at optimum. 

Here at Bio ID, we specialise in Bioidentical Hormone Therapy, a simple blood test will allow us to identify the exact hormones you are deficient in and prescribe a completely unique prescription and treatment plan to support your individual deficiencies.

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