Battle of the Bulge: 3 tips for combatting weight gain before, during & after menopause.
Menopause is a significant life transition that brings with it a range of physical and emotional changes, including the frustrating and seemingly inevitable “battle of the bulge”. But don't despair! There are effective strategies to help you maintain a healthy weight during this phase of life. Here we will explore the top three ways to combat weight gain during menopause and regain control of your body and confidence!
1. Prioritize Protein: Maintaining a balanced diet is paramount when it comes to managing weight gain during menopause. As you age, the metabolism naturally slows down due to hormonal changes and loss of muscle mass. Because of this, you should be more mindful of the foods you consume. Protein is the most under consumed macro nutrient in the standard American diet - especially for women. Protein is one of only 2 nutrients that is essential for bodily function. When intake is too low (less than 75 grams per day in most cases) it can lead to increased risk of insulin resistance, muscle loss and osteoporosis. High protein diets are shown to help with weight loss due to the satiety provided, leaving your feeling fuller longer resulting in less calories consumed overall. Protein acts as the building blocks for lean muscle, which is the single most important factor in increasing ones metabolic rate. A quicker metabolism means you burn more calories while at rest, making weight management much easier! Lastly, protein is the most difficult macro for the body to digest, meaning it burns more calories during the digestion process than carbs or fat which also lends to weight loss / management. Opt for lean protein sources such as chicken, fish, lean ground beef & beans the majority of the time and reserve fattier cuts of meat & nuts for special occasions.
We recommend starting with a goal of 100 grams of protein per day. This may seem like a lot but breaking your meals up into 5-6 smaller portions with 20-30 grams protein throughout the day can help with with this.
2. . Get Moving! There is literally no substitute for regular physical activity when combatting menopausal weight gain. Regular exercise not only burns calories but also boosts your metabolism and improves your overall mood. Here's how we recommend incorporating fitness into your routine:
Strength Training: Fall in love with the weight room! Studies show that lifting weights 2-3 times per week for 45 minutes will significantly reduce your risk for osteoporosis, dementia and age related muscle loss. Building muscle will also counteract the natural decline in metabolism that often accompanies menopause. Not all weight lifting programs are created equal. In order to see (and feel) the results of resistance training you need to practice “progressive overload”, meaning you should continually strive to add weight, reps or range of motion to your routine. Mix it up every 3-4 weeks and be sure to incorporate some heavier compound movements (squats, deadlifts, over head press) for best results. If you are new to weight lifting or not sure how to program effectively we can help! Flexibility and Balance: Don't forget about flexibility and balance exercises like yoga or tai chi. These activities promote joint health and reduce the risk of injury, allowing you to stay active for the long term. Aerobic Exercise: Engage in at least 90 minutes of moderate-intensity aerobic activity per week. Activities like brisk walking, swimming, or cycling can help you burn calories and improve cardiovascular health.
We recommend beginning with a moderate strength training program 2 days per week. Often hiring a trainer is the fastest and most effective way to get results because they are able to provide guidance, proper programming and accountability. In addition, aim for 4-5 30+ minute walks per week.
3. Manage Stress and Prioritize Sleep: As we age, many women complain of an increase in belly fat that wasn’t there before. This is due in large part to lower levels of estrogen, higher levels of cortisol and decreased insulin sensitivity. We tend to blame menopause and our wacky hormones for this but the truth is, chronic stress and poor sleep are often the hidden culprits behind the dreaded meno-belly. Too much stress spikes cortisol, which can trigger us to over eat and drink, seeking relief from “comfort foods”. These unhealthy choices cause inflammation which can lead to insulin resistance, which causes hormone imbalances, and the problems compound. Poor sleep is one of the most common stressors for women as they enter middle age. Prioritizing sleep may see like a luxury but it is imperative if you want to “beat the bulge”! We recommend you aim for 7-9 hours of sleep each night. This means starting early by putting down all electronics, lowering the lights and playing calming music, or reading a book 30 -45 minutes BEFORE you hit the pillow. Maintaining a consistent sleep schedule has also been shown to improve sleep quality.
Conclusion: Just because menopause is becoming your new reality does not mean you must succumb to it! Take control, make small changes everyday and be consistent. By implementing these practices, you can navigate menopause with confidence and emerge on the other side as a healthier, happier version of you!