4 Ways to Beat Menopausal Weight Gain

As women undergo menopause, the changes in their metabolism often leads to weight gain. Research on perimenopause found that these changes can start as early as the 40s, negatively affecting energy expenditure. By the time women reach their menopause in their 50s, it becomes much more difficult for their bodies to use fat for fuel— leading to more accumulated fat than muscle, particularly in the abdominal region.

As your body struggles to burn fat, these love handles are hard to get rid of but not completely impossible. In our previous post, we visited specific ways to maximize your diet and exercise to lose your love handles. But to shrink your waist, it’s important to engage in these lifestyle changes long-term. If you’re interested in sustaining these habits, below are some ways to beat menopausal weight gain.

Hide high-calorie snacks

Having high-calorie snacks in plain sight will only increase your hunger and cravings, leading you to eat more later. To discourage snacking, you can hide these snacks in inconvenient places to make them less likely to catch your eye when you’re hungry. This can be tricky for older women living together with their families. Instead, you can make more nutritious snacks more readily available, such as placing fruit on your countertop or in the front and center of your fridge. This can help you deal with hunger without contributing to heavy weight gain.

Find social support

When you’re trying to maintain or lose weight, it’s important to stay accountable for your progress. Having your loved ones support your journey can be an excellent motivator, especially if they join you in fulfilling healthy habits. Aside from recruiting your family or friends, you can join weight loss programs to find other people going through the same process. Certain applications provide exclusive social networks, allowing people to connect face-to-face or virtually with coach-led group sessions. These sessions provide extra support, giving you a sense of belonging and accountability that can help you drive up your results. Moreover, their support can help you feel validated in your struggles, encouraging you to work harder to meet your goals. Plant-based nutrition is also very beneficial for overall health and weight loss.

Manage your stress

When you’re stressed, your body releases high levels of the stress hormone cortisol which may lead to food cravings. Most of the time, you’re conditioned to crave sugary, salty, and fatty foods as your body feels the need for energy to fight off stressors. Stress can also induce emotional eating, leading to weight gain. Rather than let your emotions run rampant, it’s essential to identify your triggers and tame your stress. Some ways to manage stress include meditation, a warm bath, or listening to soft music— all of which can help you calm down and overcome food cravings.

Get ample sleep

Sleep may sound counterintuitive to weight loss, but it has been scientifically proven to be effective. Research has found that one-third of the US population is not getting the recommended 7-9 hours of sleep per night, increasing the risk for obesity and other diseases. On the other hand, a study on sleep improvement found that overweight adults who went through sleep hygiene counseling sessions were not only able to boost their sleep duration by an hour but also decrease their overall caloric intake by an average of 270 kcal per day. Some routines we recommend are curbing gadget use before bed and doing deep breathing exercises to help you sleep better. Lifestyle adjustments and Reflexology are also useful.

It’s important to remember that there is no quick fix to weight loss and sustained habits are critical to a healthier body. By following our recommendations, you can reduce or eliminate menopausal weight gain.