It’s quite tricky when we gain weight but my team and I are here to give you 7 simple and healthy tips on losing weight during menopause. Our tummy says it all. No matter how little we eat nor whatever exercise we do we still end up gaining weight. A certain build up just occurs on our tummies. And in menopause, the old ways of shedding the extra pounds doesn’t seem to make the results we intend to have.
Shoo Away Insulin
The fact is that insulin is the prime suspect. Weight gain ensues when the amount of food that we take on a regular basis is more than our daily need. That is consuming food more than you can eat. But the good thing is that you can actually reverse this.
Healthy Tips to Lose Weight during Menopause
Make the right interventions during menopause. Don’t just forget about yourself just because but this gives you all the more reason to care for your health. Let’s go through together the simple things you can do and get started right away.
How do you feel at the moment?
I truly understand firsthand what you are going through. The fact that menopause is quite a challenge. This is actually a very good time for introspection. Where we can try to go inward and understand what it is your feeling and how you are really.
Take time and give yourself in to relaxation. Find the perfect way to stay balanced and feel good. Check in to see how you’re feeling about your body, your life, and the changes that are happening. What do you need to change or do to feel better and enjoy this new chapter of your life? Remember, unresolved emotions get trapped in your body and create stagnant energy. Find a way of releasing old wounds or emotions so that your body can also release unwanted pounds that may be connected to that energy.
Manage your stress
Poor management of stress will lead to unwanted weight gain. What we don’t know is that when we are stressed, our cortisol levels are also elevated. And high levels of cortisol stimulates your appetite. And poof! Weight gain.
Such increase will cause sugar to be released into your bloodstream. This, in turn, increases your insulin levels and will make it impossible to lose weight. You can get your cortisol levels tested if you are curious but I feel most people have some level of stress that can be reduced. You may need to get off caffeine or take some adrenal supporting herbs such as ashwaganda or maca. If you are serious about losing weight during menopause I have an adrenal support program if you feel wired and tired.
Have no fear on sodium, er, salt
Experiencing symptoms such as lightheadedness, fatigue or body aches? Chances are you may be experiencing adrenal fatigue. Though not medically accepted by medical doctors, however, adrenal fatigue is a kind of stress reaction. And when we’re stressed, it causes a lot of ailments to arise. When dealing with adrenal fatigue and the symptoms that go with it, salt is an essential commodity for treatment. Sea Salt has the nutrients that are good for your body. So don’t fear the sodium. Sodium can help your muscles relax and balance your cortisol and insulin levels that restores any imbalances. I use Trader Joe’s Pink Himalayan Sea Salt.
There is an alarming effect when you give restriction to your caloric intake. Restricting calories may have worked in your 20’s but in your 40’s and beyond that will no longer fly with your body. Caloric restriction causes your body to stress out and hold on to FAT or calorie for survival. It will increase your cortisol levels, insulin levels and may even tweak your thyroid. And you know what it means when those are at elevated levels.
Yep, you’ve guessed it right.
None other than weight gain!
Remember to eat whole, fresh, nutrient dense foods and stay away from processed, empty calorie ones. Eat 3 meals per day and skip snacks. Stop eating by 7-8pm and don’t eat breakfast until 12 hours later.
Not too much exercise
You have to know that exercise isn’t only about losing weight or strengthening your muscles. If you push your exercise regimen and shocking your body in the process can lead to reduce performance and fatigue. Extreme levels of exercise can actually backfire on you and increase your cortisol and insulin levels leading to weight gain.
Switch it up instead and try cycling, pilates, walking, yoga, weights, or anything that you enjoy. Shoot for 5-6 days a week for about 20-40 minutes. The important thing is your body is active and that you enjoy the process. Not to the point where you tire yourself out.
Just the right amount of alcohol
One of the healthy tips of losing weight during menopause is not to consume too much alcohol. Too bad ladies. We have to remember though that we have to take everything in moderation.
Alcohol is sugar and drinking it regularly increases insulin resistance. It also taxes the liver. When your liver is overworked and under-supported, it can’t properly process hormones which only wreak more havoc with cortisol and estrogen levels. It can also increase your cholesterol levels. If you do consume alcohol, make sure to do so with a meal. That way it will slow down the absorption process.
High quality supplements work wonders
Magnesium is essential and around 80 percent of people are deficient. Stress zaps your body of magnesium, zinc, and vitamin D. If you eat too much sugar or take certain medications, you can become magnesium deficient and can’t even eat enough foods to replenish your body. Menopausal symptoms such as hot flashes, insomnia, and anxiety are often due to magnesium deficiency. I only use USANA supplements with my patients.
Don’t ever lose yourself in the process of what seems to be a gradual change of womanhood. Always take the time to nourish your body as well as your soul. Losing weight during menopause can be a chore and definitely a challenge. However, don’t let the conventional thoughts get to you. Just because you’ve reach a certain age you doesn’t mean you no longer have the reason to take care of yourself. Take those thoughts away and throw em’ out the window.
And you know what’s beautiful? All the more we need to pamper yourselves with all the best things that life can offer.
Don’t hold back.
Enjoy the process and bloom like no other.