How The Menopause Can Affect Weight Loss
Let's talk about it.
For sure, it's an uncomfortable time for most ladies
With symptoms including;
- Hot Flushes
- Night Sweats
- Difficulty Sleeping
- Reduced Sex Drive
- Mood Swings
- Prolonged Tiredness
There's no doubt about it, your body is changing in a pretty big way.
But there's another part of the menopause that affects Women just as much as the above symptoms.
Am i right?
Well speaking for experience of working with menopausal ladies over the last 12 years, i know for certain that most ladies find it harder to lose weight as they go through the menopause and the aim of this article is to give you some reasons as to why that is so.
So here are the top three menopausal changes that you need to be aware.
1. Changes In Hormones
The two most prominent hormones in female physiology are oestrogen and progesterone.
These two hormones work together in aiding the function of the female body whilst also impacting other hormones and physiological processes in the body.
As your body enters the menopause, changes in the levels of oestrogen and progesterone occur, as do levels of stress hormones, testosterone insulin, thyroid and other hormones that influence your metabolism.
Your levels of insulin sensitivity drop, meaning that you're able to use less carbohydrates from the diet.
Stress hormones such as cortisol, stay elevated for longer periods of time which in turn will affect energy production, sleep and concentration.
Levels of active thyroid (t3) begin to decrease too, again affecting energy levels throughout the day and also your weight.
Testosterone levels also influencing libido alongside your female sex hormones, which are dropping too.
All in all, there's a lot of change and it's more or less occurring at the same point in time.
Simple put, these changes in the levels of oestrogen and progresterone are responsible largely for the symptoms and side effects you're experience during the menopause, of which will vary from person to person but the changes in the other hormones are also affecting how your body is functioning too!
2. Metabolic Decline and Muscle Loss
One other unwanted side affect to aging in general and not just the menopause is that metabolically we start to decline as we age.
This means we become less efficient at creating energy and burning / using calories. The same is said for digestion and assimilation of food too.
We could be eating the same amount of calories but actually not using those calories in the way we do when we're more metabolically robust. It has been estimated that we decline 0.5 - 1 % for each year we live after the age of 30!
Not only that, naturally we start to lose muscle tissue as we age which party contributes to the loss of metabolism.
Muscle tissue is largely where we house the specialized metabolic machinery that creates energy from protein, fats and carbohydrates!
Combine this with those changes in hormones listed above and it's easy to see why you start to lose the ability to drop body fat in the way you were able to before you entered the menopause.
3. Changes In Where You Store Fat
When the levels of oestrogen and progresterone aren't balanced or the levels of each are lowered, body fat distribution goes with it.
Your body starts moving excess nutrients to be stored more centrally than pre menopause where the bodies preference would have been to store more fat around the uterus to aid the female reproductive system.
This is bad news if you wanted a flatter tummy and slimmer waist!
And just like we highlighted above, how you use calories is changing too which can make you feel more prone to storing weight than you were before.
So Does This Mean You Can't Lose Weight During The Menopause? No!
* Ruth dropped 30lbs in 30 weeks to look phenomenal at 60!
* Rachael achieved her ultimate aim after her phenomenal transformation
* Kay lost 16lbs and a lot of belly fat by eating right and weight training with CMP
* Jona lost a whopping 31lbs in 12 weeks following our guidance.
Tell Me What I Need To Do....
Despite everything we've just talked about above, about how much your body is changing and making it harder for you lose weight.
You're not a lost cause as the couple of results i've just shared with you show.
The truth about losing weight and body fat during the menopause, is that it is the same approach that will work as when you were younger. So if you're not sure, here's a few tips of what we would include in your transformation fat loss plan to achieve result inspite of menopausal changes;
- Protein at each and every meal to support lean muscle tissue and provide the body with essential amino acids
- Fewer carbohydrates and fats in the diet to control the calorie deficit so that you start to lose weight
- More micro nutrients to aid the detoxification processes and oestrogen metabolism.
- 2 Litres of water at least - because hydration is given and required
- Strength training 3-4x per week with a focus on technique, execution and effort
- Change your weight training routine every 4 - 6 weeks
- Body Fat analysis every 2 - 4 weeks, feedback is crucial for progress
- Interval training alongside aerobic exercise as a part of your cardiovascular section of the program
Once you start consistently doing the things that will bring success, results will start to follow.
The menopause can cause big changes to your body and how you feel, but the parts you can control are usually the ones that are going to improve your shape, weight, health and how you feel if you're doing the right things.
Don't let the menopause make you feel like a lost cause, because you aren't and you still have a lot you can achieve.
Yours in health,
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