People like to say that 50 is the new 40. But if you’ve recently entered menopause, you might not be feeling as sprightly as you once did. And you may find yourself reaching more and more for all-concealing Tent dresses to hide that protruding belly.
I am sure we can agree, menopause is no fun. Along with the hot flashes and dry skin, you’re struggling to keep the weight off. You’re doing everything the same, and yet the number on the scale keeps climbing. Why is that? Find out why weight is an issue for women past 50, and how you can manage your hormones and your diet to stay at a healthy weight during this new phase of your life.
Menopause officially starts when a woman hasn’t had a menstrual cycle for 12 months. Around this time, she may find it very hard to lose weight. In fact, many women notice that they actually start putting on weight during perimenopause, which can begin a decade prior to menopause.
Several factors play a role in weight gain around menopause, including:
- Hormone fluctuations: Both elevated and very low levels of oestrogen can lead to increased fat storage
- Loss of muscle mass: This occurs due to age, hormonal changes and decreased physical activity
- Inadequate sleep: Many women have trouble sleeping during menopause, and poor sleep is linked to weight gain
- Increased insulin resistance: Women often become insulin resistant as they age, which can make losing weight more difficult
What’s more, fat storage shifts from the hips and thighs to the abdomen during menopause. This increases the risk of metabolic syndrome, type 2 diabetes and heart disease. Therefore, strategies that promote the loss of belly fat are particularly important at this stage of a woman’s life.
Losing weight during and after menopause may seem impossible. Hormone changes, stress and the aging process can all work against you.
Your Plan of Attack:
Part 1: Address The Hormones: Putting on significant weight during menopause is often a sign of excessive oestrogen in relation to progesterone. These hormones need to be balanced; “normal” oestrogen in relation to “low progesterone” can cause a whole host of issues.
Have your hormones checked (you may be surprised which ones) and the right hormone replacement regime can work wonders.
Part 2: Address the Lifestyle Issues:
Don’t snack: Try not to eat between meals. When you snack, your body releases insulin, a hormone that carries sugar to your cells to be used as energy. If you don’t eat for a few hours, your body switches from burning sugar to burning fat from your fat stores. Snacking also adds extra calories to your day that you don’t need. Rather, focus on nutritious meals with a moderate amount of protein, lots of vegetables, only healthy fats, which will keep you full for longer. A good plan that regulates your intake is essential… the TLC-Program will make your daily plan for weightloss effortless.
Switch from a big plate to a small plate: You don’t need as much food as you think. But habits that are 20 to 30 years in the making will keep you loading your plate as if you were in your twenties. As you get older, your metabolism slows down, and you need to eat less to maintain your weight. A smaller dish will give you the same feeling of satisfaction, but you’ll consume one-third less than you usually would. If you are on your TL©-Program, this will also give you the visual impact of a full plate of food.
Stay hydrated: As we get older our sense of thirst becomes less precise, so it can be easy to forget to drink enough water, which is a natural appetite suppressant. If you’re not drinking as much as you used to, smartphone apps can help you track your fluid intake so you don’t forget to stay hydrated—which for most of us means about six to eight cups of water per day, or more if you’re working out. Invest in an insulated water bottle to fill up on H2O throughout the day.
Exercise is good no matter how old you are; it balances your hormones and reduces stress by lowering cortisol levels. However, it can be a pretty rough and tiring time for the female body when hormones start to fluctuate, so it’s better to do more moderate exercise, like swimming, yoga, hiking, or pilates. ( https://tlcforwellbeing.com/product/tlc-exercise-plan/ )
CAUTION: Avoid injury: As your hormones decline, your ligaments get looser, including the ligaments around your uterus. Some women notice mild urinary incontinence (when coughing, sneezing, jumping). It’s important to do exercises to keep your pelvic floor strong, and also to avoid high impact exercise that can over-stretch or wear out your pelvic ligaments.
Sleep: Insomnia, restless sleep and disturbed sleep are all common during menopause. And poor sleep is definitely linked to weight gain. Look at some strategies to improve the quality and quantity of your sleep. (https://tlcforwellbeing.com/product/tlc-z-care-program/)
Part 3: Get the correct Diet:
Many studies have shown that low-carb diets are excellent for weight loss, and are also able to reduce abdominal fat. In one such study, postmenopausal women on a low-carb diet lost 21 lbs (9.5 kg), 7% of their body fat and 3.7 inches (9.4 cm) from their waist within 6 months.
In another study, a low carb diet produced a greater reduction in belly fat and weight than a low-fat diet after 2 years. TL©-Program has an established track record of excellent results in reducing belly fat and overall weightloss in menopausal women. (https://tlcforwellbeing.com/product-category/tlc-online-programs/ )
So in conclusion: Losing weight after menopause is possible; it just takes more effort. Eating according to your TL©-Program and exercising regularly will help keep your fat-burning engines humming. And by addressing health issues that may affect your ability to lose weight, you can adjust your lifestyle accordingly to fit your needs