Pausing Weight Gain During “The Change”
Weight gain is normal and extremely common for women going through menopause. So what is it about menopause that makes it so hard to keep off the weight?
While the process of menopausal weight gain is not 100% understood, it is known that exercise is one of the best way to manage it. The more active you are, the less weight you're likely to gain. A National Institutes of Health review showed that people who did aerobic activities every day for 10 or more minutes had 6 fewer inches around the waistline compared to people who didn't exercise. And exercising while you're in the process of losing weight -- as well as after you've lost it -- may be critical to maintaining weight loss.
Keep in mind, however, the rate at which you can use up energy during exercise declines with age. To use the same energy as in the past and achieve weight loss, you may need to increase the amount of time and intensity that you're exercising, no matter what your past activity levels were. Menopause is a whole new ball game! We know it can be frustrating that things are changing, which is why having a plan is crucial to your fitness success.
For the best fitness results, combine your exercise efforts with good nutrition. This means finding a nutrition plan that is sustainable and gives you the tools and knowledge to keep going. Crash dieting and extreme diet changes aren’t going to help with your weight loss program during menopause. Likewise, skipping meals will cause your body to slow its metabolism even more, as it feels like you are going through a period of starvation. Instead:
Choose whole grains, fruits, vegetables, and lean protein.
Stay away from processed foods 80% of the time.
Keep a food diary.
When you eat out, take half the serving home.
Eat smaller amounts but more often. Aim for 3 meals and 2 protein filled snacks with a protein source at each meal.
If weight gain has been problematic since transitioning into menopause, our upcoming Rock Your Jeans challenge begins September 19th and could be for you. This 8 week Nutrition and Training program will provide you with the tools to get back to living life on your own terms. Interested in learning more? Click the button below.