STOP! Uncontrollable Weight Gain During Menopause
Uncontrollable Weight Gain During Menopause Menopause is a natural transition in life that women go through as they reach their 40s and 50s. It's associated with a number of physical and emotional changes causing many negative side effects, one of which is uncontrollable weight gain.
Unfortunately, many women struggle to keep their weight under control during menopause.
Fortunately, strength training and nutrition coaching can help.
When it comes to menopausal weight gain, there are several factors at play. Hormonal fluctuations are one of the primary culprits behind increased body fat levels during this time in life. As estrogen levels decrease during menopause, the body’s metabolism slows down significantly which can make it much harder to burn calories efficiently or maintain muscle mass—two things that are essential for keeping your weight in check.
In addition to hormonal changes, lifestyle factors also contribute significantly to unwanted weight gain during menopause as well as an overall decline in health and wellness. Many
women tend to become less active due to fatigue or lack of motivation, which can lead to further increases in body fat percentage over time if not addressed quickly enough or managed
effectively.
Stressful working environments or relationships can also be a factor—when cortisol levels rise due to stress hormones being released by the body (which is common for many people going through this stage of life), cravings for unhealthy foods increase exponentially as well—making
it even more difficult for these individuals trying desperately trying just to prevent themselves
from gaining excess flab.
So how do you stop yourself from gaining excessive amounts of unwanted fat? There are many ways to counter the negative side effects of menopause, but the easiest and most obvious
place to start is with strength training and healthy dietary choices! Regular exercise should always be part of any healthy lifestyle regardless of age. However it’s especially important
during menopause because strength training helps maintain muscle mass while burning calories. Other types of exercise such
running or spinning may do a good job at burning calories, but do nothing to help build muscle. In fact, many of these activities, if done for extended periods of time can lead to decreases in lean muscle mass and tone.
During menopause, metabolic rates can slow substantially. So that hour of cardio may have a decent impact during the actual workout but will do very little for you post workout. However,
the more muscle you have, the higher your metabolic rate will be even after the workout has ended. Additionally, resistance exercises like lifting weights also help strengthen bones which
often become weaker at this point since bone density decreases alongside declining estrogen levels- reducing risk for osteopenia/ osteoporosis later on.
Furthermore, regular physical activity is linked strongly with improved mood so its great way combat depression/anxiety issues associated with the hormonal fluctuations happening at
during this time. Additionally, proper nutrition plays an equally critical role here too. Proper nutrition and eating habits during menopause can help to reduce symptoms, maintain overall health, and manage weight gain. One of the most important aspects of nutritional care during menopause is getting enough of the right kinds of nutrients. Calcium, vitamin D, and omega-3 fatty acids are all essential nutrients that can help to reduce symptoms and maintain overall health.
Calcium and vitamin D are important for bone health, while omega-3 fatty acids can help to reduce inflammation and support heart health. Eating a balanced diet with plenty of fruits and
vegetables, lean proteins, helps to ensure that these nutrients are consumed in adequate amounts.
It’s unwise and counter productive to go into a calorie deficit during menopause. Reducing your calories during this time often leads to nutrient deficiency, which can exacerbate symptoms and lowers your metabolic rate even further. Getting the right macro nutrient break down and eating more frequently can help prevent weight gain and help you maintain your lean muscle
mass, which will keep you looking firm and toned.
If you’re struggling with weight gain from menopause, or you know it’s right around the corner, don’t let the weight gain get out of control. Schedule a free consultation with the Legacy Coaching Team today.
