Losing weight during the menopause - how to lose weight sustainably
The menopause brings with it many changes - not only hormonal, but often also physical. Many women find that they suddenly gain weight even though they have not fundamentally changed their diet. Belly fat is particularly stubborn and is difficult to get rid of despite all efforts. However, there are ways to counteract these changes and maintain or achieve a comfortable weight.
Why is it harder to lose weight during the menopause?
The hormonal changes during the menopause cause the body to react differently to food. The drop in oestrogen levels can lead to increased fat storage on the stomach. At the same time, the metabolism slows down, which means that fewer calories are burned. Stress also plays a major role: an increased cortisol level can promote food cravings and inhibit fat burning.
Effective strategies for losing weight
In order to stay slim and healthy despite the hormonal changes, some lifestyle adjustments are necessary:
1. the right diet
Protein-rich diet: Protein-rich foods such as fish, meat, eggs and plant-based alternatives help to maintain muscle mass and promote fat burning.
Incorporate fiber: Vegetables, pulses and nuts keep you full for longer and support healthy digestion.
Avoid sugar and white flour: These promote blood sugar fluctuations and cravings.
Use healthy fats: Avocados, nuts and high-quality oils are important for hormone balance and cell health.
2. regular exercise
Strength training: Maintaining muscle mass is essential as muscles boost the metabolism. Exercises with weights or your own body weight are ideal.
Endurance training: walking, cycling or swimming help to burn calories and strengthen the cardiovascular system.
Integrate daily exercise: 10,000 steps a day or small exercise sessions in between make a difference in the long term.
3. intermittent fasting as support
Many women benefit from intermittent fasting, e.g. with a 14 to 16-hour break between meals. This gives the body time to burn fat efficiently and lower insulin levels. Skipping dinner in particular can help to reduce excess pounds.
4. stress management and sleep
A high cortisol level can promote fat accumulation. Techniques such as yoga, meditation or breathing exercises are therefore helpful in reducing stress. Restful sleep also plays a major role, as a lack of sleep promotes cravings and slows down fat burning.
Conclusion
Losing weight during the menopause is challenging, but by no means impossible. With a combination of a healthy diet, regular exercise and conscious stress management, weight and well-being can be improved in the long term. The key lies in a sustainable lifestyle adjustment that is not based on short-term diets, but can be implemented in the long term. In this way, the desired weight remains stable even after the menopause!