How to lose weight during menopause? Our advice
Publié le 27-06-2024 et mis à jour le 02-10-2024
Menopause is an inevitable stage in every woman's life, marking the end of menstrual cycles and fertility. While menopause is a natural transition, it also brings its share of challenges and significant changes to health. Many women's food supplements have been developed in recent years to support women in this moment of life.
Understanding how to lose weight during menopause and perimenopause can help improve quality of life and prevent associated health problems.
This article explores the reasons for weight gain during menopause and offers effective strategies to deal with it.
Summary
I. Understanding menopause
Menopause is a natural phase in a woman's life, marked by the end of menstruation and fertility.
It usually occurs between the ages of 45 and 55 and is characterized by a gradual decrease in female hormones, mainly estrogen and progesterone.
This hormonal transition can lead to various symptoms such as hot flashes, night sweats, trouble sleeping, and mood changes. Understanding these changes is essential to better manage them and maintain a good quality of life.
Also read: What is menopause?
II. Why do we gain weight during menopause?
During menopause, estrogen levels drop significantly, which can lead to a range of bodily changes. The effects of menopause can be difficult to deal with emotionally, and physically. Here are some reasons why weight gain is common during this time:
Decreased Metabolism: With age, the basic metabolism naturally slows down. This means the body burns fewer calories while resting. This slowdown is often exacerbated by age-related loss of muscle mass, with muscle being more metabolically active than fat. Reduction in basal metabolic rate leads to fat accumulation if calorie intake remains unchanged.
Hormonal Changes: Fluctuating hormones, including decreased estrogen, play a crucial role in weight gain. Estrogen helps regulate the distribution of fats in the body. When estrogen levels drop, there is often a redistribution of body fat toward the abdomen, increasing the risk of visceral fat, which is linked to various health problems like cardiovascular disease and diabetes.
Loss of Muscle Mass: Sarcopenia, or age-related loss of muscle mass, is common after menopause. Muscle burns more calories than fat, even at rest. So, a decrease in muscle mass leads to a decrease in metabolism and an increase in body fat.
Lifestyle: Changes in lifestyle habits can also contribute to weight gain. With age, physical activity levels tend to decrease. Additionally, some women may adopt less healthy eating behaviors in response to stress and menopausal symptoms, such as sleep disturbances and mood changes.
Insulin Resistance: Menopause can also affect the way the body uses insulin. Decreased insulin sensitivity can lead to accumulation of abdominal fat and increase the risk of developing type 2 diabetes.
III. Menopause, how to lose weight?
It is essential to take a holistic and sustainable approach to weight loss during menopause.
Here are some key strategies to answer the question menopause how to lose weight:
Learn more about the menstrual cycle
1. Adopt a balanced diet
A healthy, balanced diet is crucial for managing your weight.
Here are some nutritional tips:
- Prioritize Protein: Protein helps maintain muscle mass and increase the feeling of satiety. Include lean protein sources such as chicken, fish, legumes and low-fat dairy products.
- Increase Fiber: Fiber promotes digestion and satiety. Eat fruits, vegetables, whole grains and legumes.
- Limit Sugars and Saturated Fats: Reduce consumption of added sugars and saturated fats, which can contribute to weight gain and cardiovascular health problems.
- Hydration: It can never be said enough, but drinking enough water helps regulate appetite and support metabolism, in addition to hydrating your body and tissues.
2. Exercise regularly
Physical activity is essential for losing weight and maintaining a healthy weight.
Here are detailed recommendations for an effective sports program in peri-menopause:
The best physical exercises
- Cardio Exercises: Endurance activities like brisk walking, running, cycling and swimming are ideal for burning calories and improving cardiovascular health /strong>. It is recommended to aim for at least 150 minutes of moderate-intensity exercise per week.
- Strength Training: Resistance training, with weights or resistance bands, helps preserve and increase muscle mass, which is crucial for maintain a high metabolism. Perform muscle-strengthening exercises at least twice a week, targeting all major muscle groups.
- High-Intensity Exercise: High-intensity interval training (HIIT) combines short, intense bursts of exercise with recovery periods. HIIT is effective for burning calories and improving overall fitness.
- Flexibility and Balance: Yoga and stretching can improve flexibility, balance and relaxation, reducing the risk of injury and helping to manage stress. Additionally, yoga has many benefits for your deep muscles and fascia. It’s the ideal activity during perimenopause. Include yoga or stretching sessions several times a week.
3. Manage stress
Stress can contribute to weight gain during menopause, particularly through increases in cortisol, a hormone that can promote fat storage.
Here are some techniques for managing stress:
- Meditation and Relaxation: Practice meditation, deep breathing and other relaxation techniques. Yoga is an effective 2 in 1, you combine sporting activity and relaxation in a single activity.
- Relaxation Activities: Engage in activities you enjoy, such as reading, painting, or walking in nature. Take time for yourself, to recharge your batteries and live in the present moment.
- Quality Sleep: Make sure you sleep well, as good sleep is crucial for weight management and overall health. Certain breathing exercises help you fall asleep quickly.
4. Supplements and Support Products
Some women find it helpful to use supplements to help manage their weight during menopause. Here are two products from D-LAB Nutricosmetics that may be particularly beneficial:
What dietary supplements can help?
Kiwi Slimming Pro-Collagen from D-LAB is an innovative supplement specially designed to help women regain a refined silhouette while preserving the youthfulness of their skin.
By combining the benefits of collagen, recognized for its properties of maintaining muscle mass and strengthening connective tissues, with those of other active ingredients, rich in vitamins and antioxidants, this product helps stimulate metabolism and regulate digestion.
Ideal for menopausal women, this supplement not only promotes weight loss, but alsoimproves the elasticity and firmness of the skin /strong>, for a toned body and radiant skin.
Coffee Slimming Collagen Powder is an ideal solution for menopausal women looking to lose weight while improving the appearance of their skin.
By combining powerful active ingredients like marine collagen, green coffee extract and caffeine, this product helps to boost metabolism, burn fat and strong>firm the skin.
It is a tasty and effective supplement, with a good coffee taste, designed to promote weight loss and improve skin health.
Incorporating this tasty powder into your daily routine can help you achieve your weight loss goals naturally and effectively.
Menopausecan present challenges when it comes to weight management, but with a holistic and proactive approach, it is possible to maintain a healthy weight and feel good.
By eating a balanced diet, exercising regularly, managing stress and using appropriate supplements, you can effectively answer the question how to lose weight in menopause.
At D-LAB we are committed to supporting you on this journey with natural and effective solutions to support your well-being during menopause.
Discover the range
How to get rid of belly fat during menopause?
Abdominal fat is often the hardest to lose, but it's also the most important to target for health reasons. A combination of cardiovascular exercise, muscle strengthening and a balanced diet is essential for reducing belly fat.
How to stop weight gain during menopause?
To stop weight gain, it is important to monitor your diet, increase your physical activity and manage stress. Dietary supplements can also help regulate metabolism and support weight loss.
I want to lose weight and lose belly weight during menopause
Menopause can make weight loss more difficult, but not impossible. A nutrient-rich diet, regular physical activity and appropriate dietary supplements can help achieve and maintain a healthy weight.
I want to lose weight during premenopause
Premenopause is a period of transition where hormonal levels begin to fluctuate. Adopting healthy habits during this period can make weight management easier and prepare the body for the changes to come.
Can regular detoxification aid weight loss?
Regular detoxification can help remove toxins from the body, improve digestion and support metabolism, making weight loss easier. Food supplements from D-LAB Nutricosmetics can play a key role in this process.
