Top 4 Secrets of Combating Menopause Weight Gain
Not only have I gone through the physiological changes associated with menopause myself, but I have also ushered roughly 42,000 women through the Galveston Diet Signature Program… This experience has allowed me to PIN DOWN the secrets of combating the seemingly inevitable, stubborn belly fat (the “menopause middle” as I like to call it) that most women gain while going through midlife.
You can use a few helpful strategies to “outsmart” the hormone changes that are attempting to wreak havoc with our metabolisms…
[1] Practice Intermittent Fasting (IF)
Intermittent Fasting is KEY ladies, especially during menopause. Even though it may seem intimidating, I promise it’s the easiest habit to create and maintain!!
What is intermittent fasting, you may ask? It is simply fasting for 16 hours a day and then eating within a consecutive 8-hour window. If you are solely practicing IF, you can eat anything during the eating window period. Alternatively, there is a 5:2 method of fasting – eat normally for 5 days out of the week and fast for 2 of them (500 calories max). I utilize and recommend 16 hour fast – 8-hour eating window each day, but each essentially shows the same health benefits:
- Diminishes body’s glucose reserves burning fat (rather than glucose) for fuel
- Increases energy
- Improves memory and cognitive function
- Reduces insulin resistance
- Builds physical and mental resilience
[2] Eliminate (or at least extremely limit) the amount of added & simple sugars
Not to be dramatic, but at all costs, limit simple and processed sugar consumption. Eliminating these sugars is the best option. Not only will it decrease the severity of menopausal symptoms, but also it will reduce the frequency of them. A win-win right there!
**WATCH this video to learn how to find hidden and added sugars:
[3] Exercise Regularly
I strongly recommend and encourage a mix of weights and cardio (walking a couple of miles will not cut it anymore at our age). Don’t be afraid of weights! Even light ones help. Our muscles naturally atrophy through an aging process called sarcopenia. If we are not doing weight-bearing exercise, our muscle mass will decrease, leading to a decrease in our basal metabolic rate. This leads to – you guessed it – unexplained weight gain! Throwing in cardio with weights will keep you burning calories for longer after your workout, so that’s another win-win.
Blast Away Belly Fat!
[4]. Go ahead, eat some carbs
Yes – you read that correctly!! I want to point out that traditional ketosis is extremely inflammatory for most people; however, the Galveston Diet recognizes that not all fats (or carbohydrates for that matter) are created equally; we focus on lowering inflammation rather than promoting it.
Want to learn more about the difference between the Galveston Diet and Keto? Please watch the video here:
Friendly reminder: moderation is important and quite often overlooked. The major caveat here is to be picky with your carbohydrates. Choose ones packed with fiber, vitamins, and antioxidants: quinoa, oats, sweet potatoes, blueberries, apples are great examples.
Incorporating these four practices into your daily routine will allow you to keep the weight off during menopause. I encourage you to slowly but surely make these tips habits; you will not be disappointed.
The Galveston Diet was developed with extensive research on menopausal symptoms and associated weight gain – if you want to learn more about The Galveston Diet, click here.
