The following secrets to combat weight gain during menopause, you will wish you had known them before. Put them into practice if your problem is currently being the inevitable and stubborn belly fat that most women gain as they go through middle age.
The secrets to combat weight gain in menopause
No one has ever told you these secrets to fight weight gain during menopause. In this time where hormonal changes are so loud, the increase in body fat, especially in the belly area, is very stubborn to lose. Do you want to know the secret to download it? You can use some of the following helpful strategies to “outwit” the hormonal changes that are trying to wreak havoc on your metabolism.
Practice intermittent fasting (IF)
Intermittent fasting is for many women the keys, especially during menopause. Although it may seem intimidating, it can be an easy habit to create and maintain.
What is intermittent fasting? It is simply fasting for 16 hours a day and then eating within a consecutive 8-hour window. If you are just doing this fast (without any special diet), you can eat anything during the eating window period.
Alternatively, there is a 5:2 method of fasting: which is to eat normally for 5 days a week and fast for 2 (500 calories max). Fasting for 16 hours with an 8-hour eating window every day is highly recommended, but both ways show essentially the same health benefits:
Depletes the body’s glucose stores by burning fat (rather than glucose) for fuel
- Increase energy.
- Improves memory and cognitive function.
- Reduces insulin resistance.
- Build physical and mental resilience.
Eliminate (or extremely limit) the amount of added and simple sugars
At all costs, limit your intake of simple and processed sugar. Eliminating these sugars is the best option. Not only will you lessen the severity of menopausal symptoms, but you’ll also reduce their frequency.
exercise regularly
A combination of weights and cardio is recommended (walking a couple of miles is no longer enough at our age). Don’t be afraid of weights. Even light ones help. Our muscles naturally atrophy through an aging process called sarcopenia.
If we are not exercising with weights, our muscle mass will decrease, which will cause a decrease in our basal metabolic rate. This leads to unexplained weight gain. Doing cardio with weights will keep you burning calories longer after your workout, so that’s another gain.
eat some carbs
Moderation is important here and is often overlooked. The main caveat is to be picky about carbs. Choose the ones that are full of fiber, vitamins and antioxidants: quinoa, oatmeal, sweet potatoes, blueberries, apples are good examples.
Incorporating these four practices into your daily routine will help you not gain weight during menopause.