For a chosen few over age 45, the ability to keep their figure before, during, and after menopause seems effortless. But for the rest of us, our menopausal years typically mean maintaining our usual weight becomes more difficult. In fact, many women gain weight around the menopause transition.
What causes menopause weight gain?
The hormonal changes of menopause make you more likely to gain weight around your abdomen, often called 'menopause belly.' This, plus the loss of lean muscle mass, lack of exercise, unhealthy eating, and not enough sleep, contribute to menopause weight gain. It makes it rather challenging to maintain your shape and a healthy weight.
What's the best way to prevent the menopause muffin top?
Once you understand the hormonal changes your body is going through, you'll be able to make adjustments to your lifestyle. Remember, this is about more than your figure—it's for your overall health!
Stop eating muffins!
Just joking (well, kind of). To maintain your current weight—let alone lose excess weight—you might need about 200 fewer calories a day during your 50s than you did during your 30s and 40s.
So check your sweet habit. A high intake of refined carbs is linked not only to greater insulin production but also to spikes in glucose. When you eat inflammatory foods, such as gluten or grains, this can lead to "insulin resistance." Consume less processed, antioxidant-rich foods instead, particularly those that contain more fiber.
To help reduce calories without starving yourself, a natural appetite suppressant such as 'Calocurb,' which is clinically proven to reduce hunger and calorie intake, can be a good option.
Move that muffin
It's easy to sit all day, especially during the work week. However, living a sedentary lifestyle makes you more prone to gaining body fat. Physical activity, including aerobic exercise and strength training, can help you shed excess kg's and maintain a healthy weight. Gaining lean muscle, in particular, helps your body burn calories more efficiently—which makes it easier to control your weight!
Give your muffin a break
The link between sleep and belly fat is stronger than ever. Studies have shown that people who don't get enough rest experience changes in leptin or other hormones related to satiety, leading to increased feelings of hunger. This makes it difficult for them to make healthy food choices.
Successful weight loss at any life stage requires permanent changes in diet and exercise habits. However, remember to be kind to yourself at this time—your body is changing, and it just needs your help to keep things in good shape.
