How To Lose Weight During Menopause

How To Lose Weight During Menopause

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Menopause is one of the most challenging periods in a woman’s life. Not only is a woman going through a dramatic change in the way that her body is operating, but she also has to deal with the change in the psychological approach to it as well.

The hormonal changes that a woman feels, is truly something that is beyond comprehension to most men, this is why it makes the challenge of this period even more difficult. Not only does she have to endure these many changes, but likely has to navigate through them while having a husband who doesn’t really seem to understand what is going on. It’s no wonder women get so emotional and irritated during this time.

The Change in Body Can Mean More Weight Gain

One of the most difficult parts about going through menopause is the fact that many women find themselves putting on additional weight during this time. The drastic changes in the way that hormones are produced leads to many feeling a bit more sluggish than normal, which decreases the efficiency and metabolism of the body so that weight is gained.

What makes matters worse is the fact that many women are so uncomfortable during this time and feel less attractive, so they are looking for alternative methods to feel better about themselves. This can often lead to overeating to try to feel a little bit better or to gain some other kind of outside source that makes them feel so much better. This can also lead to an increase in weight, only compounding a problem in making her feel even worse.

It is these compounding factors that make menopause even more challenging for many women. The hormonal changes make changes in their body and they soon start to feel less attractive. They worry because they are gaining weight and also fear that the hormonal changes will mean that they will have less desire for physical intimacy, making them feel more vulnerable than they have ever felt in their life.

How to Drop Weight During Menopause

There are so many things that can help to make this time in a woman’s life a lot more challenging. The initial weight gain is just something that women don’t need during this time, and it makes many wonder how to lose weight during menopause?

First of all, it should be noted that there are some factors that make this a little more difficult of a challenge. Because of the change in hormones, many women find that their metabolism is reduced and that their capability to burn calories is quickly is not as efficient. This makes the challenge of losing weight far more difficult than it should be, but it is the cross that they have to bear.

While it may be a little more difficult, it is not impossible in any way. There are methods that you can employ that will help you to lose weight during menopause, and many of them are quite simple for you to be able to do.

Step 1

The first of these is understanding that there are going to be several factors that are going to play a role in you gaining weight. By knowing what these are, it is then a matter of doing things that combat this to help you to have greater success.

These things include:

Hormone Changes – what you will find during this time is that your hormone levels will either increase or decrease in some way. This is especially true of the estrogen production which can have the side effect of increasing the amount of fat that is stored in the body.

Muscle Mass Loss – during menopause, it is frequent for women to lose muscle mass. This not only occurs because of their age, but menopause will lead to changes in the hormonal levels, which often lead to decreased physical activity. The natural result of this is that muscle mass is lost.

Inability to Sleep – this is a factor that is not talked about enough in terms of weight loss, but one of the biggest reasons why people gain weight is because of an inability or an adequate amount of sleep. For women going through menopause this problem becomes even greater, leading to a greater likelihood of gaining weight because of the fact that she cannot sleep very well.

Insulin Resistance – the last factor is that as a person ages, insulin does not break down food in the body as well as it did when you were younger. This makes it difficult for fat to be broken down which can also lead to an increase in weight. At the very least what it does is make it so that losing weight is an even bigger challenge.

Now It’s Time to Get Busy

Now that you know the obstacles that are standing in your way, what you need to do is to start preparing yourself to change some aspects of your life so that you are able to lose weight and feel better about the way you look.

The first area that you want to address is the kind of diet you are consuming each day. There are several excellent ones out there that you can look into, and it does not matter whether you are looking for a means to lose weight during menopause or if you are trying to find out how to lose weight after menopause, there are diets out there that will work perfectly for you in aiding you in this endeavor.

Diet

The most common of these that many people use to lose weight, even those who are not going through menopause, is a low-carb diet. This is the so-called Atkins diet, and requires that you consume a lot less carbohydrates in your diet. Studies have demonstrated that people eat far too many carbohydrates as it is, and this is often stored in the body as fat. When these are reduced or eliminated from the diet, then you have a greater chance of the fat within your body being used to maintain energy levels. This is the great benefit of the low-carb diet.

However, it is not the only one. Two additional diets that you may want to consider are the Mediterranean diet and the vegetarian diet.

For those who are fine with removing meat from their diet, a vegetarian diet which includes dairy and eggs has been shown to aid older women in losing weight better than virtually any other diet out there. Because there is so little fat included in vegetables and fruits, you are much more likely to wind up losing weight so you should include in this diet.

The Mediterranean diet not only has the great benefit of helping people to lose weight, but several clinical studies have shown that this diet actually aids in reducing the risk of heart disease as well as improving overall health. This is also supposed to be a great diet for helping to reduce abdominal fat.

Exercise

While diet is an important factor in helping you to lose weight, you are also going to have to do something that may be quite unappealing to you – exercise. You may not like this, but if you are looking to make sure that you lose weight as quickly as possible, then exercise is going to have to play a role in helping you to achieve this.

Before you start breathing deeply and rolling your eyes, be aware that there are several different kinds of exercises that you can perform that can help you to burn fat and feel better about the way you look. You don’t have to spend hours at the gym to have success; there are other ways that you can do this.

You will not have to do any kind of weightlifting. That is probably a great relief for many who are reading this article. In fact, weightlifting is not recommended all. In place of weightlifting, what you should use is resistance training. This can be done with weights, but results seem to support the idea that bands that are used are actually better at helping you to lose weight. The reasons behind this are that you can actually increase the weight or decrease it as you need by using the resistance bands in a different way. Plus, you are able to reach many more muscle groups in your body by using the resistance bands then you would in using weights.

That is only half the solution however. You also need to add some kind of aerobic, cardio exercises to assist you as well. This can be something as simple as jogging or bicycling, or you can join an aerobics class or Zumba to help you in your aerobics training. These kinds of exercises have been proven to reduce belly fat and assist women in menopause to look better and feel better about themselves. In fact, increased exercise can actually lead to an increased level of estrogen production as well.

Lastly, one of the most important things that you can do for yourself is ensure that you are getting plenty of sleep each night. This should be at least eight or nine hours a night.

Now, before someone explains that they are getting that amount of sleep but that it is still not helping them, the likelihood is that while you are getting the amount of sleep, you need that sleep is not a good quality kind of sleep. During menopause, it is common for women to have hot flashes, night sweats, or they toss and turn all night long. That is not a very restful kind of sleep and is a result of a decrease in the amount of estrogen production that is in the body.

To overcome these challenges, what you should look to do is to sleep in a room that’s very comfortable and quiet for you. Make sure the temperature is cool, the lights are out, and that there is relative quiet around you.

As a final note, there are a few other things that you can do to help yourself to lose weight. Stress can be huge factor in building up additional weight, and so get yourself involved in some activities that will help you to relieve your stress. This doesn’t necessarily mean you need to be in a sporting event or anything of this nature, but you should be doing something at least as a hobby that you will enjoy doing. This can help you to lose weight as well.

Also, if you can afford to do so look in to such things as acupuncture or massage therapy to help you to relax more. The more relaxed and stress-free you are, the more likely it is that you are going to lose weight and feel better. At this difficult time in your life, you deserve a lot of pampering.