Weight gain is a common complaint during Perimenopause and menopause. Around this time, in our early 40s, that weight becomes harder to keep off, even for women who usually are quite fit.
As estrogen levels start to drop during Perimenopause and menopause, bad habits accumulated over the years may begin to catch up with us, resulting in rapid weight gain. Poor diet, declining physical activity, emotional eating, and higher cortisol levels (the stress hormone) can all increase body fat and waist circumference. If these factors occur, they can exacerbate the stress you may already be experiencing and increase your risk of cardiovascular disease and metabolic disorders.
Practicing weight loss strategies and being mindful of the potential to gain excessive weight during Perimenopause and menopause may be effective in reducing your risk of developing health concerns associated with carrying extra pounds. These can include fatigue, joint pain, type 2 diabetes, high blood pressure, and inflammation, which, if unchecked, can lead to various chronic diseases.
Weight Loss Strategies for Perimenopause and menopause
It’s estimated that women gain an average of 1.5 pounds per year in menopause. Getting ahead of this trend may help you stay energized and healthy as you age.
Here are a few Perimenopause and menopause weight loss strategies that work!
Decrease caloric intake
If you already need to lose weight, aim for a caloric deficit. Decreasing your intake by 500 calories daily will help you lose a pound a week. One pound per week is considered healthy weight loss.
Eliminate processed and ultra-processed foods
Any prepared food is processed. Anything with more than one ingredient is processed. Aim for a diet rich in whole foods like fresh fruits, vegetables, nuts, and organic meats. Eating organic is always recommended, as hormones and pesticides used in traditional food production may be hormonally disruptive.
Intermittent fasting
Intermittent fasting is fasting and eating on a schedule, limiting the eating window to just a few hours per day. Many women prefer this method to restrictive diets as it’s easier to maintain. Try fasting for 16 hours (non-caloric fluids only) and eating during an eight-hour window, ideally ending at 7 pm.
Every woman’s body responds differently to Perimenopause and menopause. If you are experiencing sudden weight gain, your best strategy is to address it holistically. By eliminating sugar and processed foods and putting your body into a calorie deficit with intermittent fasting, you have the power to succeed.
Want to learn more? Sign up for a discovery call, join the IGNITE Community, or call my Voxer lifeline. I look forward to hearing from you and I can’t wait to help you on your healing journey.