Losing Weight during Menopause: That’s How It Works!
Losing weight during the menopause is particularly difficult because there are many hormonal changes in the body. But it is not impossible – with these tips it can still work out!
The menopause is a challenge for many women. When the hormone balance changes, it not only causes mood swings, but the body also undergoes some changes. In addition to hot flushes (outbreaks of sweating) and sleep disturbances, it can be extremely difficult to prevent weight gain or lose a few more kilos.
Why is Losing Weight so Difficult in the Menopause?
During the menopause, on the one hand, the metabolism slows down, which slows down fat loss. On the other hand, the body needs less energy – the basal metabolic rate therefore decreases. One of the reasons: Ovulation in women of childbearing age consumes around 300 calories a day, which are lost during the menopause. And: between 30 and 35 years of age, the body begins to break down muscle mass, which means we burn even fewer calories.
Slimming Despite Menopause
Losing weight during the menopause is not easy, but with a slight change in diet and some exercise it is quite possible. A diet is usually unnecessary for this – and you don’t have to give it all up either. These tips can help you lose weight during menopause, so you can avoid dieting and still not have to worry about your weight:
1. Switching the Metabolism to Turbo Speed
To stimulate the metabolism in the menopause again, it helps, for example, to use spices when eating. Especially chilli, ginger and black pepper heat up the metabolism. But citrus fruits like oranges and berries of all kinds also have a positive effect on the metabolism.
2. Not to Give up Exercise during the Menopause
Movement is also indispensable. In principle, losing weight is also possible without sport, but what takes a long time becomes almost impossible during the menopause. At best, you should find a sport that you really like (swimming or cycling, for example) and do it regularly. Three times a week for 30 minutes each is usually enough to achieve an effect.
3. Draining with Nettle Tea
Increased water retention also occurs during the menopause. And these unfortunately show up on the scales. A cure with nettle tea helps: the plant helps to flush out excess water. It is best to drink two to three cups a day – but for a maximum of four weeks, so that there is no habituation effect.
4. Nutrition: Eat only Light Food in the Evening
In the evening, the metabolism and digestion have already worked hard all day – now they should not be additionally burdened by unhealthy food. Finished products such as pizza are not only difficult to digest in the evening, they also make it difficult to burn fat. During the menopause, it is better to eat a lot of protein from dairy products, eggs, lean fish or meat, wholemeal products and vegetables and not to stick to a diet.
5. Enough Sleeping
The term beauty sleep does not come from nothing: During sleep our body regenerates itself. And sufficient rest is also essential for losing weight! If we sleep about eight hours a night, we will be less hungry the next day. Conversely, the feeling of fullness sets in later when we have not slept enough and we also tend to get ravenous appetite.