weight loss menopause

Five Ways To Combat Menopausal Weight Gain

One of the biggest factors with pre and peri-menopausal women is the change in their hormonal status and how their bodies store fat.

This change in hormones and body fat storage can result in a change in body shape. Lots of women start to notice that they carry more weight around their stomach. You might also notice that the nutrition habits you had previously don’t work as well for you as they once did.

The foods and amounts that allowed you to maintain a healthy weight in the past now seem to add weight to your body.

Love it or hate it there isn’t much you can do to change a couple of years of evolution!

What you can do though is understand the process, accept it and get started with the things that you can control.

There are plenty of things in your control that can have positive impact on your body shape and energy levels. You can still get into great shape during your 40’s, 50’s and beyond. Having realistic expectations and understanding how your body operates as you get older is an important part of this process.

Here’s five tips on how to approach your nutrition and training during menopause:

  1. Work on establishing good quality habits and be consistent with them. This can include mindful eating, not eating too fast, focusing on high quality, nutrient rich foods and stopping when you’re 80% full.
  2. Include some high intensity and low intensity exercise throughout your week. Resistance training with weights to regain strength, interval training to get your heart rate up and some yoga to stretch and destress.
  3. Looking at stress in your life, having some tools to manage (or eliminate) some of these stressors is vital. Yoga, meditation, walking and getting enough quality sleep are all good habits to work on.
  4. Emotional eating or eating when you aren’t hungry can start a negative ‘guilt’ cycle adding more stress. Having a nutrition plan to follow that saves you time, keeps you full and gives you energy is going to make a huge difference.
  5. Set sensible goals with realistic expectations. Being fit, strong, energetic and healthy is very obtainable and sustainable.

It’s also important to remember that every woman’s experience of menopause is unique but you can positively affect your menopause symptoms with good nutrition, a positive mindset and regular activity.

The easiest way to combat these symptoms is with out Fit Over 50 Program. We take all of these factors into account and suggest the most appropriate way to train, give you customised nutrition advice and strategies to keep a good headspace. Perfect for those familiar with exercise or people training for the first time.