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Losing Weight During Menopause

If you’re reading this I don’t have to explain to you what menopause is and what the symptoms are because it’s more than likely you are experiencing them right now.

One of the most common (and arguably most annoying) symptom of menopause, is excess body weight, especially around the belly. This is due to a few factors which include hormones, muscle loss, lifestyle and genetics. 
“During perimenopause or the menopausal transition, production of the female hormones — estrogen and progesterone — shift, which causes a redistribution of fat to your belly.” Samantha Cassetty, RD 2021. But this isn't the only thing to blame.

You might be asking, “Kristy what do you mean it’s not ALL hormones”. I’m sorry, but it’s not all hormones to blame.

During this time of our life we tend to be less active. The less active you are the more likely your muscle mass will decrease. If you don’t use it, you lose it!
The more muscle you have the faster your metabolism is. As muscle mass is more metabolically demanding than fat mass. Not only that, the act of weight training to build/maintain muscle helps you burn calories during and a little bit after you have trained.

Decreasing muscle mass year on year can make it more challenging to maintain a healthy weight. If you continue to eat as you always have and don't increase your physical activity, especially resistance training, you're likely to gain that unwanted weight.
There are also factors, such as unhealthy eating, increase in alcohol consumption and not enough sleep (so we snack more), which may all contribute to menopause weight gain.

Ok, so what can we do about Menopause weight gain?
Instead of going on and on about the universal tips for weight loss during that time of your life, I’m going to put them into dot points below.

  • Be active! It is recommended that you get either 150 minutes (2.5 hours) of moderate intensity physical activity weekly eg brisk walking or 75 minutes (1.25 hours) of vigorous intensity physical activity weekly (eg. jogging, aerobics)  (AMS 2021)  
  • Start our 30 Day Slim Down Program! Our program is designed to help you lose weight without feeling deprived. The program has easy to follow recipes, supermarket available snacks and more! The Slim Mama Shake also has 24g of protein per serve when made as directed which will help build/maintain your lean muscle which as I mentioned above is important for weight loss and maintenance. It also contains collagen for hair, skin and nail health. Collagen decreases as we get older so having it the shake gives you a daily boost! Click here to get started today! 
  • Limit alcohol. The Australian Guidelines state that ‘healthy men and women should drink no more than 10 standard drinks a week and no more than 4 standard drinks on any one day.’ (Aus Health, 2020) 
  • Seek support. This stage of life is hard! Seeking a professional while going through these hard transitions can help with your mental health during this time. 
References
https://www.today.com/health/best-way-lose-weight-during-menopause-t202930
https://www.menopause.org.au/hp/information-sheets/weight-management-and-healthy-ageing
https://www.health.gov.au/news/australian-alcohol-guidelines-revised

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