If you are a woman who’s approaching the menopausal years, it’s important to remember fat loss at this time may be somewhat different compared to other occasions in the past. Your body is going through significant hormonal changes and as such, what worked before may not necessarily be successful now. What does this mean for you?
Let’s look at a few of the best tips to help you lose fat during menopause…
- Focus On High-Quality Sleep: One of the most important steps you must take at this time is to make sure you are sleeping well. Many women with these hormonal shifts taking place, struggle to get good quality sleep and this can result in making the entire fat loss process much more challenging. For some, the key to better weight control might just lie in a good night’s sleep.
Lack of restful sleep will set you up for…
- an increased appetite,
- lower metabolic rates, and
- increased insulin resistance,
all factors that make fat burning very challenging
- Decrease Your Carbohydrate Intake: If there was ever a time to go on a low-carb diet, this would be it. Low-carbohydrate eating plans are ideal for women who are entering menopause because insulin sensitivity is decreased at this time. Reduced insulin sensitivity means it can be more challenging to utilize the carbohydrates you consume as a fuel source.
Instead, you’re more prone to converting those carbohydrates into body fat stores, setting you up for a struggle.
If you are going to include carbs in your diet, just be sure to include them just after you finish exercising as this is when you will be most sensitive to insulin, and your body is less likely to turn the carbohydrate food into body fat.
- Add Strength Training: Finally, one last change quite common in women who are approaching their menopausal years is a loss of lean muscle mass tissue. The old saying applies here – “If you don’t use it, you lose it”. You’ll want to be sure you are performing intense strength training activities multiple times per week to not just retain your current lean muscle mass, but if possible, build more.
The more muscle you have, the faster your resting metabolic rate and the more sensitive to insulin your body will be as well. It’s a win-win.
Keep these three tips in mind. Taking these additional steps will ensure weight loss success. You don’t have to let the fact you are going into or through menopause slow you down.
Although managing your health can be very challenging during menopause, there are many steps you can take to improve your overall health. You can make simple changes to your daily routine and lower both your weight, your blood sugar levels and your blood pressure.