Written by Bioidentical Hormone Replacement Therapy Specialist: Gabriella Sanchez - February 14, 2023
Menopause is a natural, yet often challenging stage of life for many women. During menopause, hormones produced by the ovaries (estrogen and progesterone) decrease dramatically, causing symptoms such as hot flashes, mood swings and weight gain. The good news is that there are some practical strategies available to help you lose weight after menopause. Unfortunately, this is an area in which very few healthcare professionals have expertise; however, at BHRT Pro Center , we provide individualized treatments for women over 40 to help them safely and effectively manage their weight during menopause and beyond.
The key to successful weight loss lies in eating healthy foods in proper portion sizes. Choose a variety of nutritious foods from all the food groups: vegetables, fruits, whole grains and proteins (fish, lean meats or vegetarian alternatives). Limit unhealthy fats (especially trans fats), added sugars and processed foods/sweets. Be sure to drink plenty of water throughout the day. Eating several small meals throughout the day can help keep you feeling full while also helping to regulate your blood sugar levels. Proper nutrition will not only help with weight loss but improve your overall health too!
Regular physical activity can help you maintain a healthy lifestyle during menopause. Incorporating both aerobic exercise (walking, jogging) and strength training (resistance exercises using weights or bands) into your daily routine will help boost metabolism and burn calories more efficiently; ultimately leading to improved long-term weight management post-menopause. A combination of aerobic and resistance exercises at least 3 times per week for 30 minutes each time would be ideal for most people's lifestyle. Aerobic exercise increases heart rate while burning calories; whereas resistance exercises helps build muscle mass which in turn burns fat faster - so it's important that you do both!
For many women entering menopause it can be an incredibly stressful time – dealing with multiple symptoms such as hot flashes, night sweats and mood swings can be overwhelming. To cope effectively with these changes it’s important to keep stress levels under control through various relaxation techniques such as mindfulness meditation or yoga; which helps bring awareness to our thoughts and feelings, allowing us to better manage any negative emotions that may arise during this transition period of life.
At BHRT Pro Center we understand how difficult managing your health during menopause can be - especially when it comes to losing unwanted pounds! With our evidence-based treatments tailored specifically to individual needs we are here to provide safe and effective solutions for managing hormonal imbalances during menopausal transition; helping restore youthful vitality while promoting optimal well being! Your personal HRT program will include balanced dosage levels based on age related benefits that best suits your unique needs throughout this life stage!
Getting adequate amount of restful sleep plays an essential role in regulating hormones which play a fundamental role in maintaining healthy bodyweight – hormones like cortisol promote appetite increase if disturbed - making it harder for individuals trying to lose weight after menopause! Establishing consistent bedtime habits along with avoiding caffeine late at night will help ensure quality sleep in order to reset hormones back into balance; promoting sustained energy boosts & improved focus throughout each day!
In order for any diet plan/weight loss program work long term having an accountability partner or joining a support group can make all the difference – setting short term goals with regular weigh-ins so progress towards those goals can be monitored over time will create positive reinforcement encouraging desired behavior change(s). Additionally speaking with Registered Dietitian Nutritionist who specialize in nutrition programs tailored towards female hormone balancing issues like those encountered during peri-menopausal transition or post-menopausal years is highly recommended when appropriate dietary adjustments need specific recommendations beyond basic nutrient guidelines!
Portion control is paramount when trying to manage bodyweight especially during menopausal years – eating larger portions than usual won’t provide necessary results no matter how healthy those meals might be! When possible try picking healthier higher fiber alternatives like whole grains versus white rice/bread products; trading precooked snacks like potato chips out for airpopped popcorn etc will go far in helping reduce caloric intake without sacrificing taste buds satisfaction while providing nutrient rich meal choices versus empty calories found much too frequently within today’s modern diets!
As mentioned previously certain hormone balancing treatments may prove beneficial when taken under supervision of trained healthcare professional familiar with physiological & emotional complexities associated with post-menopausal transitions allowing affected individuals establish desired results - reducing chances dangerous side effects developing due incorrect dosages being administered lacking proper supervision rights reserved legal disclaimer terms herein attached