(GoHealtheir.com)
Menopause is notorious for adding inches to the waistline and causing muscles to atrophy due to hormonal changes that affect metabolism, muscle mass, and fat distribution.
But this doesn’t have to be your experience because many post-menopausal women achieve these goals with the right approach. Here’s how:
1. Strength Training
• Resistance training (using weights, resistance bands, or bodyweight exercises) is key to maintaining and building muscle after menopause. It also helps increase metabolism, as muscle burns more calories than fat.
2. Protein Intake
• Protein becomes even more crucial after menopause to support muscle repair and growth. Aim for a higher protein intake spread throughout the day.
3. Cardiovascular Exercise
• While strength training is essential for muscle, cardio (like walking, swimming, or cycling) is effective for overall fat loss. A combination of moderate and high-intensity interval training (HIIT) can boost fat burning.
4. Dietary Adjustments
• Reducing processed foods, sugars, and refined carbs while increasing fiber, vegetables, and lean proteins helps with fat loss. Portion control and mindful eating also play a significant role.
5. Hormonal Support
• Post-menopausal women experience a drop in estrogen, which affects fat storage, especially around the abdomen. Some women benefit from hormone replacement therapy (HRT), though this should be discussed with a doctor to weigh the risks and benefits.
6. Adequate Rest and Recovery
• As recovery time can increase with age, getting enough sleep and allowing muscles to recover between workouts is crucial.
7. Consistency and Patience
• Results might come more slowly than before, but with consistency in exercise and nutrition, weight loss and muscle gain are achievable goals.
The above approach can also help mitigate some of the other unwanted symptoms of menopause like hot flashes, brain fog, and mood swings. Menopause certainly shouldn’t be something people suffer through in silence or inaction because talking to your doctor and taking a proactive approach to your health will give you the best possible outcome.
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