How does the menopause affect fat loss?
How does the menopause affect fat loss?
When it comes to the menopause, it can be a bit of a taboo subject.
And over the years of being a PT, it’s something I have had to learn about in order to help my clients get the results they desire.
So how does the menopause actually affect fat loss?
Menopause is a natural process that all women experience as they reach a certain age.
During this time, the body undergoes physiological and biochemical changes.
These changes can cause decreased energy levels and significant weight gain or difficulty losing weight, even when following a healthy diet and exercise plan.
The decrease in estrogen levels during menopause can adversely lead to increased body fat and a decrease in lean body mass.
This change can make it much more challenging to lose weight and maintain a healthy body.
Additionally, the reduction in hormones can negatively impact energy levels and make physical activities, such as exercise, seem more difficult.
Though menopause can present its own set of challenges when it comes to weight loss and physical fitness, there are ways to successfully manage it. To help reduce body fat, focus on eating a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains. Whole foods will always be more beneficial than processed foods.
Eating foods rich in omega-3 fatty acids, such as salmon, herring, and mackerel, may also be beneficial, but you can supplement this is that doesn’t appeal to you.
Exercise is essential for maintaining a healthy weight and body composition during menopause. Resistance training will help build lean muscle tissue, which will help keep metabolism high. It will also help to improve bone density, and the stability of joints.
Regular aerobic exercise should also be done since it burns calories and activley helps with weight management. Taking regular walks or engaging in low-impact activities can help boost energy levels, as well, as improve mood. The cardiovascular health benefits of aerobic exercise will also benefit your heart, lung and circulation health.
Finally, lifestyle changes such as stress management and adequate amounts of sleep are important for managing menopausal symptoms. Stress can make it difficult to lose weight and can increase the risk for developing other health issues. Also, a reasonable amount of sleep is essential for giving the body time to rest and recover from physical activity, and everyday life.
So, it is possible to combat the effects of menopause by making lifestyle changes.
Eating a well balanced, nutritious diet, increasing physical activity via resistance training and aerobic exercise, and trying to reducing stress can help reduce body fat, improve energy levels, and assist with energy levels. With these steps, you will make positive moves towards alleviating menopausal symptoms and your ability to achieve your fitness goals.
