As we age, it can become increasingly clear to us that weight gain during menopause is a risk for a large number of us. The odds are that you will need to take action if you don’t want to experience an expanding waistline as your body’s hormone balance changes and your menstrual cycle comes to an end.
What this means is that weight gain during menopause is more likely, but not at all inevitable. Keeping your weight under control, even at this more challenging point in your life, is possible. It isn’t as easy as it was at college student age, but once you have the right habits in place, it becomes much simpler to maintain.
The added pounds that can occur during and following menopause are a result of – you guessed it – hormone balance shifting. That said, they’re not the only cause. In fact, hormones don’t actually lead to the creation of stored fat on your body. Instead, they affect the way your body functions and responds to your lifestyle. Therefore, the lifestyle you have lead until now will have a different impact on your body than it once did.
Therefore, lifestyle is your key to being able to control weight gain during menopause. By changing the way you eat, exercise and even sleep, you can take back control over your dress size. That said, this isn’t something you can do overnight, nor should you try. Regular but gradual improvements to your lifestyle will make a tremendous difference in your results.
The reason gradual changes are your best bet is that they are the ones most likely to stick. If you overhaul your entire lifestyle, you’ll likely exhaust yourself from it and you’ll give up on more habits than you’ll keep. In fact, you’re quite likely to return to all the original habits you had before you started. Instead, add a little bit at a time and continue adding. In this way, your control over your weight – and your health – will only improve with each passing day.
If you’re wondering whether or not this effort is worthwhile, then you should assure yourself that it is. This isn’t just a matter of ensuring that you can continue to fit in your favorite clothes. Excessive weight, particularly after menopause, increases your risk of heart disease, breathing problems, type 2 diabetes and a spectrum of different forms of cancer, such as breast, endometrial and colon cancers.
While there isn’t a single magical product that can stop or reverse menopause weight gain, here are some great habits to build into your life that will make a meaningful difference:
• Get moving – If you are like the average American woman going through menopause, then you’re not getting nearly enough daily exercise. Start by going for a walk 5 days per week. Not a stroll. A walk. Walk briskly for about 30 minutes. You don’t need to jog or run, but you should be sweating by the end and you should be breathing quickly enough that you can’t quite speak at a normal rate. Remember that FENFAST is an excellent fat-burner. Throughout your transition into your new lifestyle, this weight management pill can help support your efforts with every workout you complete. This is not only great news when you step on the scale, but it can also help you to keep up your motivation to continue building those great activity habits.
• Practice yoga – On the days that you don’t walk, or even on the days that you do, start practicing yoga. A beginner level is perfect if you’ve never done it before. This will improve your flexibility and balance, making other forms of exercise easier while reducing your risk of injury. At the same time, yoga decreases stress levels and lowers cortisol levels (the stress hormone). Cortisol is notorious for making it easier to gain weight, so when you keep your levels under control, it can be easier to stop the pounds from packing on.
• Eat the right number of calories – Don’t mistake this recommendation for eating less. There is a big difference. Ask your doctor what your daily ideal calorie range should be and try to stay within it. Don’t eat too many calories but don’t eat too few, either. If you have been eating a lot of processed foods and junk food, this will likely be a gradual effort as you will need to start focusing on more nutrient dense options.
If you stick to this effort, changing one day per week and growing it over time, your taste buds will alter so that you don’t require the salts and sugars to make your food taste good anymore. You’ll discover that there is a lot of natural flavor already built in but your taste buds had become dependent on salt and sugar, reducing sensitivity to other naturally occurring flavors. Focus your diet on fruits and veggies as well as whole grains and lean meats and a touch of dairy. Foods high in nutrients and fiber will fill you up and satisfy you without packing the calories into your day.
• Limit treats – You don’t need to stop eating your favorite treats like sweets and even alcohol. However, you should be reasonable about their intake. Having a special dessert on Sunday nights or a glass of wine or two on Friday nights is perfectly acceptable. But having a candy bar every day and a few beers every evening will only restrict your ability to keep your weight under control. It won’t do much for your health either, for that matter. Save treats to be just that: treats. You’ll enjoy them more and you won’t have to feel guilty about their effect.
• Keep snacking – Just because you’re watching your calories, it doesn’t mean snacking is done. In fact, most people who get through menopause with their weight under control will say that they snack regularly. The key is to snack wisely. Choose foods that are filling and high in fiber and other nutrients and eat a reasonable portion. Remember that the goal of snacking is to enjoy your food and to take the edge of your hunger between meals but it’s not necessarily to fill you up. That’s what meals are for.
• Watch what you’re drinking – This doesn’t just mean alcohol, though alcohol is included in this recommendation. Liquids are a very sneaky place for calories to make their way into your diet. Many of us don’t realize that one specialty coffee, soda, alcoholic beverages and even juices are packed with sugars and calories. Moreover, drinks are rarely filling. This means that unless we’re drinking water, it can be very easy to consume far too many calories in a day simply by choosing the wrong beverages.
• Avoid artificial sweeteners – The product may say “diet” on it, but this doesn’t mean it will be good for your waistline. Keep in mind that products with artificial sweeteners were originally created for people who can’t consume much sugar in a day, such as people with diabetes. These products started being marketed toward dieters because this was a much larger market, not because they actually help. In fact, studies on artificial sweeteners have found that people who consume artificially sweetened products on a regular basis are actually more likely to gain weight and suffer other weight related issues than people who don’t consume those ingredients.
• Have a solid sleep routine – This means going to bed at the same time every night and getting up at the same time in the morning, even on weekends. Have a calming winding down routine for an hour before bedtime. During this time, practice soothing activities, avoid bright lights and shut off all your devices with screens (yes, including your phone). When you wake up in the morning, turn up the light and do something active, such as going for your walk or practicing yoga. When you keep up this type of routine over time, you will set your internal clock and give yourself a much better chance of having a quality sleep every night. This will play a meaningful role in keeping cortisol levels down, boosting your metabolism and even improving your food cravings.
Remember that successfully controlling your weight throughout and following menopause means a change in lifestyle, not just dieting over the short term. If you need added help to build those habits, remember that weight management with PHENBLUE can be notably easier. Use this product as a central part of your efforts to benefit from clinically researched fat blockers, fat burners, energy boosters and appetite suppressants.