How to lose weight in the perimenopause
The term “losing weight perimenopause” is quite common across the Internet, and for good reason. Many women have been led to believe that weight loss in seniors is simply not possible. Is there any truth to this statement? You will be happy to learn that this is more of a myth than a reality.
For a couple of years preceding menopause (what doctors call perimenopause) and during menopause, your body will produce less estrogen. As a result of these hormonal changes, many women experience increased hunger and slower metabolism. A 5-9 Kg (10-20 pound) weight gain is not uncommon.
But weight gain during menopause is not inevitable. In fact, if you’re prepared to respond by improving your diet and increasing the amount of exercise you do, you can not only avoid the menopausal weight gain, you can likely also lose weight.
Those who are able to enact a handful of healthy lifestyle changes will experience numerous benefits and therefore, weight loss in older women can indeed become a reality. If you have been struggling with your body mass index or should you simply wish to prepare for the future, the advice outlined below will come in handy.
Tips to lose weight as you get older
Although it is indeed true that lower levels of oestrogen can decrease metabolic rates and lead to feelings of sluggishness, this is by no means a certainty. Every woman will respond differently.
Still, the fact of the matter is that weight loss for middle aged women can soon become a reality if the appropriate lifestyle changes are made. This brings us to perhaps the most important portion of our article.
Pay attention if what you are looking for is:
- Weight loss for women over 50
- Weight loss for women over 40
- Losing weight after 60 years old
So, what steps can be taken?
How can you modify your current diet in order to accommodate a losing weight perimenopause regimen? There are some useful recommendations to consider and let us examine three options.
A Reduced Caloric Intake
Many experts will rightfully argue that diet plays a crucial role. Losing weight perimenopause considerations should therefore revolve around consuming quality and nutrient-rich foods as opposed to those laden with excess calories and carbohydrates. As these substances will normally become more difficult to metabolise, they should be kept to a minimum (although not eliminated entirely).
Consume Plenty of Fiber
Fiber is a bulky substance which allows us to feel full for longer periods of time. Let’s also remember that fiber offers additional advantages including:
- Lowering blood serum levels of cholesterol.
- Maintaining a healthy digestive tract.
- Controlling blood sugar levels.
So, make it a point to eat plenty of fiber-rich foods.
Embrace Fruits for a Tasty Treat
We all know that fruits are great ways to replace sugary substances such as sweets and candies. They are also excellent in terms of their nutrients; particularly vitamin C and B-complex vitamins. However, we also should mention that the natural sugars found within fruits will supply your body with an energy boost. This could be very welcome if your menopausal symptoms are associated with sluggishness and lethargy.
As we age, our ratio of muscle mass to fat changes. We tend to lose muscle mass and gain fat tissue. Since fat is less metabolically active than muscle, you’ll burn fewer calories as the percentage of muscle mass decreases.
Strength-training and resistance exercises, usually done with free weights, resistance bands or weight machines, will help you retain muscle mass, allowing your body to burn calories more efficiently. A brisk 15-20 minute walk each day can also help tremendously.
Besides its role in weight loss, exercise can also lower your risk of osteoporosis, improve your insulin resistance, help your digestive system work more efficiently, improve joint and muscle health and offer relief from mild depression or anxiety.
Exercise is important at any age thanks to its countless health benefits. However, it is even more relevant for women who reach a weight loss age that may be slightly more challenging. What advantages can regular physical activities offer?
Staving Off Feelings of Depression
Some women experience feelings of sadness and depression during menopause. These can result in less of a desire to remain physically active, leading to weight gain over time. The best way to avoid such a scenario is to embrace a daily fitness routine. Those who begin to feel the benefits of exercise will be more likely to adopt such regimens for years to come.
Boosting Your Metabolism
Physical activity will help to boost your basal metabolic rate. This arises from the fact that the body is forced to burn more calories in order to obtain the energy that it requires. This is also the reason why you tend to feel refreshed and energetic immediately following a training session.
Removing Toxins from Your System
Exercise can likewise help to remove toxins from your body. If you begin to feel healthier and more vivacious, it will be much easier to remain active while keeping a positive outlook on life. Let’s also recall that an accumulation of toxins may lead to negative health effects into the future, so there is no better time than the present to adopt a fitness routine!
Lose weight during menopause with Spatz3 gastric balloon
It is a well-known fact that the Spatz3 adjustable gastric balloon will help you to lose weight over time thanks to its flexible and comfortable nature. Still, these results can be taken to the next level with the help of a nutritious diet as well as an ample amount of exercise. So, the phrase “losing weight perimenopause” has taken on a whole new meaning. Regardless of your age, there is no doubt that you will be impressed with the long-term results.
Losing weight when you are menopausal is definitely a bit more challenging than at other times of life, but menopause doesn’t have to derail your weight loss efforts.
Along with a healthy diet and a stepped-up exercise program, six to 12 months with a gastric balloon might help you weigh even less than you did during your child-bearing years.
Whatever stage of life you’re in, if you’re looking for a way to lose weight without surgery, contact us at [email protected] to schedule a consultation with a doctor near you to see if you can benefit from the Spatz3 adjustable gastric balloon.