STOP Weight gain during menopause

During menopause, or even as we approach menopause, hormonal changes can cause increased weight especially in the abdominal area. Studies show an estimated weight gain of about 10 to 15 pounds just because of menopause alone.

My top three reasons why many women gain weight during menopause are :

1. Hormonal fluctuations.

2. Decrease in muscle mass.

3. Decreased physical activity.

The hormone, estrogen drops as you enter menopause causing not only unpleasant hot flashes and mood swings, but also increased belly fat. Belly fat is dangerous. It’s called visceral fat and it increases your risk of heart attack.

How do you combat menopausal weight gain?

1. Make time for yourself. Self love will help your mood and make you feel better. WHEN YOU FEEL BETTER YOU DO BETTER. Positive affirmations help release you from anxiety and stress. You know the saying - CHANGE YOUR THINKING - CHANGE YOUR LIFE.

2. Avoid processed foods. And learn to decrease your portion sizes as you grow older. Eat more a low fat diet. Add five to six servings each of fruits and vegetables per day as well as lean protein. This will decrease your insulin levels and help reduce weight gain.

3. Don’t be scared to lift weights. This helps preserve your muscles and your metabolism as well as decrease body fat.

4. Sleep for at least 7 hours a day. Lack of sleep causes imbalance of your appetite hormones. Specifically lack of sleep L=lowers the level of Leptin which suppresses your appetite, and increased the level of Grehlin which stimulates your appetite.

5. Exercise! Mix cardio and resistance. All you really need is 150 minutes of exercise a week. That’s 30 minutes 5 times a day. Be sure to change up your exercise routines for max benefit but most importantly do the workouts that you like but put in effort and be consistent. Studies show that exercise helps reduce hot flashes. Regular exercise has the added benefit of weight loss.

Find this helpful? Please comment below. If you would like me to address any other topics, please let me know in the comment section below.

Thank you.