Navigating Fat Loss During Menopause
Published 2023-04-30 by Louise Moorey
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For some menopause can be a challenging time, but staying healthy and active during this stage of life is crucial for maintaining overall health and well-being.
Menopause symptoms such as reduced sleep quality, hot flushes and night sweats, muscle loss, mood changes, joint pain, poor concentration, and bone mineral density loss can make it difficult to stick to a consistent exercise routine and nutrition plan.
If you’re going through menopause and struggling to lose body fat, don’t give up hope! You can achieve it, you might just need a little guidance and support.
Here are some tips to help you with a fat loss goal during menopause:
Start or continue strength training
As we age, we naturally lose bone and muscle mass which can affect our quality of life. However, resistance training can help counteract this process by building and maintaining muscle mass. Incorporate resistance training exercises, such as weightlifting or bodyweight exercises, into your exercise routine at least twice a week.
Prioritise your protein intake
Consuming enough protein is important for everyone but even more so during menopause. As we age our body’s ability to absorb and utilise protein decreases. Eating more protein will help keep you fuller for longer and help you maintain or gain muscle mass. Aim for a palm-sized portion with every meal and one to two higher protein snacks per day.
Eat plenty of veggies and fruit
Both fruit and vegetables are packed full of nutrients and fibre. The fibre will help you feel satisfied for longer. Feeling unsatisfied can lead to mindless snacking. Having a snack or two is not bad. We just want to make sure we snack mindfully. Find veggies you like and add them to at least two of your meals every day.
Assess your drinks
Make sure you are staying hydrated by drinking enough water. Think about limiting caffeine and alcohol. Both of these affect sleep and possibly intensify symptoms of menopause.
Focus on quality sleep
Getting enough quality sleep is important for overall health, but it can be challenging during menopause. To improve sleep quality, create a relaxing bedtime routine, avoid caffeine and alcohol before bedtime, and create a comfortable sleep environment.
Seek support
Having a fat loss goal during menopause can be a challenging time, but you don’t have to go through it alone. Seek support to help you stay motivated and on track with your weight loss goals.
Losing body fat during menopause may be challenging, but it’s not impossible. With some support and figuring out some lifestyle changes that work for you, you can achieve your fat loss goals and maintain overall health and well-being.