Losing Weight in The 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’s not impossible – with these tips it can still work!
The menopause is a challenge for many women. When the hormonal balance changes, not only does this cause mood swings, but the body also undergoes some changes. In addition to hot flushes (sweating) and sleep disorders, it can be extremely difficult to prevent weight gain or lose a few kilos.
Why is losing weight so difficult during the menopause?
During the menopause, the metabolism slows down, which slows down the breakdown of fat. On the other hand, the body requires less energy – the basal metabolic rate decreases. One of the reasons: Ovulation in women of childbearing age consumes around 300 calories per day, which are lost during the menopause. And between the ages of 30 and 35, the body starts to lose muscle mass, which means we burn even fewer calories.
Slimming despite the menopause
Losing weight during the menopause is not easy, but with a slight change in diet and some exercise is quite possible. A diet is usually unnecessary – and you don’t have to do without everything. These tips will help you lose weight during menopause, so you can do without dieting and still avoid worrying about your weight:
1. Shift the metabolism into the turbo gear
In order to stimulate the metabolism in the menopause again, it helps, for example, to use spices when eating (see also: Spices to lose weight). Especially chilli, ginger and black pepper heat up the metabolism. But citrus fruits such as oranges and berries of all kinds also have a positive effect on the metabolism.
2. Do not do without exercise during the menopause
Movement is also indispensable. Although losing weight without exercise is also possible, what has been going on for so long becomes almost impossible during the menopause. So, at best, you look for 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 for one effect.
3. Dewatering with nettle tea
Increased water retention also occurs during the menopause. And these unfortunately appear on the scales. A cure with stinging nettle tea helps against this: the plant helps to flush out excess water. For this, it is best to drink two to three cups a day – for a maximum of four weeks, however, so that there is no habituation effect.
4. Diet: 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 burdened with unhealthy food. Finished products like pizza are not only heavy in the stomach in the evening, they also make fat burning more difficult. 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 just not to follow a diet.
5. Enough sleep
The term beauty sleep does not come by chance: our body regenerates during sleep. And also for losing weight sufficient rest is indispensable! If we sleep about eight hours at night, we are less hungry the next day. Conversely, the feeling of fullness does not set in until later, when we have not slept enough and we also tend to get ravenous appetite.