Middle-aged women may have anxiety about the impact of menopause. A common problem during menopause is difficulty losing weight. Women in menopause may have lower estrogen levels in their bodies. Low estrogen is linked to a slower metabolism, which makes it harder to lose weight. As people age, it also becomes more difficult to maintain lean muscle mass, which helps ignite the metabolism. Here are some tips to help make weight loss easier through menopause.
Low-Calorie Diet Plan
The first step to combat menopause weight gain is to lower your caloric intake. If you think your metabolism is slowing down, you may need to adjust your daily calories and consume less to make up for the change. Some options for low-calorie foods include lean cuts of protein, such as fish or chicken breast. Additionally, aim to incorporate leafy green vegetables in your diet to add low-calorie sides and fiber.
Extra Movement in Your Day
It’s also essential to add extra activity to your day to help you burn more calories and keep weight gain at bay. Put effort into adding extra movement each day to help improve your range of motion and speed up your metabolism. Instead of using the elevator, choose the stairs. When you go to the grocery store, park farther away so you have to walk more. During your lunch break, take a relaxing walk. Activity is also beneficial for how to control menopause mood swings.
Resistance or Strength Training
You can also increase your metabolism and get faster results for weight loss if you add resistance or strength training to your exercise routine. Aging bodies need resistance training to help strengthen bones and build up more lean muscle mass. You can use bodyweight exercises, resistance bands, weights or machines at the gym to improve your strength.
If you want to take your workout to the next level and help your body burn more fat and lose weight faster, you should try some HIIT exercises. HIIT stands for high-intensity interval training. This type of workout involves short bursts of intense cardio exercise followed by recovery and lower-intensity exercises. Some high-intensity workout examples include running, high knees, burpees, mountain climbers, jumping jacks or push-ups.
Some women have found success in their weight loss journey by adding supplements to their diet. Nutritional supplements, such as plant based menopause supplements, may help your body make the necessary adjustments to the new normal. Be sure to consult your doctor about any nutritional deficiencies you may have before starting a new supplement. You and your doctor can make an educated decision about what you need to help jumpstart your weight loss.
You don’t have to give up, let yourself go and resign to a lifetime of being overweight once you enter menopause. There are plenty of effective methods that help women in menopause lose weight and maintain a slim figure. You can determine what helps speed up your metabolism and works for your body while enjoying a healthy lifestyle. Take advantage of the tips and start your lifestyle change today.