Weight loss can be challenging during menopause due to hormonal changes that cause metabolic slowdown and increased appetite. However, with some key strategies, you can successfully lose weight.
Exercise is crucial - aim for 300 minutes of moderate activity like brisk walking or swimming each week. Strength training 2-3 times a week builds metabolism-boosting muscle. High-intensity interval training (HIIT) - alternating intense bursts of activity with rest periods - torches calories efficiently.
Watch calorie intake, focusing on a high protein diet to preserve muscle, curb hunger and accelerate fat loss. Healthy fats from avocado, nuts and olive oil improve satiety. Limit empty carbs and sugars which encourage fat storage. Use a tracking app to stay in a calorie deficit.
Support hormones with supplements shown to assist weight loss during menopause:
- Maca powder: Balances estrogen, reducing hot flashes and night sweats which disturb sleep and healthy eating patterns
- Omega-3 fish oils: Decreases belly fat storage while providing energy
- Magnesium and zinc: Improves insulin sensitivity for better blood sugar control
Estrogen-mimicking phytoestrogens found in tofu, flaxseeds and soy may also help ease symptoms. Consult your healthcare provider before taking new supplements.
Prioritize sleep for at least 7 hours nightly to control appetite-regulating hormones like leptin and ghrelin. Manage stress with yoga, meditation or counseling to lower cortisol, which triggers visceral fat accumulation. Say no to overly restrictive diets - moderate calorie reduction combined with daily activity creates better long-term results.
Intermittent fasting, limiting eating to an 8-hour window daily, allows insulin to normalize, initiating fast weight loss. Drink green tea and plenty of water to flush bloat. Apple cider vinegar may boost metabolism and fat mobilization slightly. Monitor progress monthly, adjusting diet and fitness plans to overcome plateaus. Patience and consistency are key - visceral fat takes longer to shed.
Consider bioidentical
hormone therapy (BHT) from leading menopause specialists like Optimal Hormone Solutions. Custom-compounded BHT based on your hormonal blood panel can help optimize estrogen,
testosterone and thyroid hormones to normal premenopausal levels, potentially:
- Increasing resting metabolic rate
- Reducing abdominal fat deposition
- Improving body composition with added muscle
- Stabilizing energy, mood and sleep
Support your weight loss efforts safely with individualized guidance on BHT and lifestyle measures from Optimal Hormone Solutions. Contact us today for a consultation.
With commitment to regular activity, calorie control, stress relief practices and habitat healthy habits - plus personalized medical support - you can achieve steady fat burning and weight loss success through menopause. Stay positive through challenges knowing your efforts build future health.
