In order to understand how to lose menopause weight, it is important to consider the issues that underlie weight gain during this period. Menopause can be a disruptive time in a woman’s life, causing a number of uncomfortable and irksome symptoms resulting from fluctuating hormone levels. Unfortunately, one side effect of menopause is weight gain. Emotional, nutritional and hormonal elements can contribute to weight gain during this period.
Before you can learn how to lose menopause weight you need to understand what is happening to the body during menopause. Hormones, in particular, estrogen, decline during menopause. With the decline in hormone levels often comes a degree of general discomfort with symptoms including hot flushes, dry skin, and hair, loss in bone density and feelings of anxiety and depression.
While hormones are often blamed for a spreading middle, it is more often than not a change in lifestyle that is at the heart of the problem. From the beginnings of peri-menopause (generally 1 to 2 years before menopause), things like hot flushes and feelings of depression and anxiety seemingly ‘conspire’ to create a reduced level of activity. Understanding how to lose menopause weight should begin with developing an awareness of changes in lifestyle. Recognising this then makes it possible to begin taking measures to correct issues such as inactivity that may be at the heart of the weight gain.
Learning how to lose menopause weight doesn’t have to be a chore. Once you are aware that your body is changing along with your lifestyle then you have the key to making it right again. Often all it takes is a few tweaks to your diet and an increase in activity levels.
Balancing your diet during menopause
Managing issues of weight gain during menopause may need to start with your diet. Examining how your diet may have changed over the years will help you to identify how to lose menopause weight.
A diet that is low in dietary fat and high in fiber and green leafy vegetables will help you lose weight and keep your body topped up with some of those essentials, such as calcium, magnesium, and zinc. In addition, eating plenty of green leafy vegetables also helps to relieve hot flushes and slow any deterioration of bone density; while eating lean meat and legumes restores natural zinc levels.
Dietary supplements can also help to relieve the symptoms of menopause, so ask your doctor or a naturopath to make some recommendations if you’re unsure where to begin. Supplements such as calcium, magnesium, iron and zinc and vitamins B and E, all help with reducing anxiety and depression, dryness in skin and hair and insomnia.
Maintaining physical fitness during menopause
Regular exercise to maintain your activity levels is also essential. Exercise releases endorphins which are your body’s natural counterbalance to feeling depressed and down. An added bonus is that regular weight-bearing exercise, such as lifting weights and resistance exercises will help improve bone density. In addition to this, physical fitness helps prevent weight gain which is tied to an increased likelihood of developing breast cancer, heart disease, and osteoporosis.
Reducing weight helps to protect against a number of other conditions and can also give you a more positive outlook on life. In addition, staying fit and healthy will help you to feel more confident and to avoid feelings of anxiety that can lead to depression and sleeplessness. That’s why knowing how to lose menopause weight has a wide range of benefits for both your physical and mental well being.