Issues such as weight loss and healthy eating concern us throughout our lives. No matter whether we are 20, 30 or 50 years old, losing weight is unfortunately not as easy as we often wish. But once you reach a certain age, it becomes even more difficult to lose those unwanted pounds and stay in shape. Are you a woman in your mid-40s or mid-50s? Do you somehow feel like you're gaining weight no matter what you do? Maybe you've tried a variety of diets, but nothing happens on the scales? Many women wonder why they gain weight during menopause and how they might lose weight during menopause. That's why we're here for you! We've looked around for you and found some of the best tips to help you lose weight as you get older!
Why do we gain weight during menopause?
Losing weight is no easy feat, but it is a huge challenge for menopausal women. Okay, but why do we gain weight during menopause anyway? Menopause is a time of hormonal changes in women and the 12 months after the last menstrual period are referred to as menopause. Then estrogen levels begin to fall while testosterone levels rise and this hormonal change is often to blame for weight gain during menopause. This also leads to a change in fat distribution and the fat is more likely to appear on the legs, buttocks and hipsstored on the stomach. We also start to lose more muscle mass over the years and our basal metabolic rate drops. So if you eat the same amount as before, weight gain during menopause is inevitable.
Losing weight during menopause: Find the motivation
Menopause is challenging, but also comfortable. Once we reach a certain age, we often tend to become more sedentary. Instead of going jogging, we prefer to stay on the couch and watch our favorite series. Of course, that's a good thing and relaxation is good for our minds. But if you want to lose weight during menopause, you should also find the motivation to do so. Try to address the issues that are stopping you from staying fit. However, here too it is the smallest things that have the biggest impact. First, give up all the sweets, reduce your alcohol consumption and you'll have consumed around 200-300 calories less. Find someone to accompany you on your weight loss journey. Maybe your partner would like to tooget rid of winter fat? Then exercise together or cook healthier meals together.
Sport and exercise to stay fit as you get older
In order to lose weight during menopause, you simply cannot avoid the topic of sport and exercise. But don't worry - you don't have to spend hours training toto lose weight in a few days. The World Health Organization recommends 150 minutes of moderate-intensity exercise and 70-80 minutes of active exercise for healthy adults. Suitable sports for older women include swimming, cycling, tennis or yoga. Pilates exercises are also a gentle way to lose weight during menopause.
In order to shed the pounds during menopause, we have to move every day. More exercise stimulates metabolism and digestion and thus promotes weight loss during menopause. However, if you don't want to torture yourself in the gym every day, start walking more. Leave the car parked more often or take the stairs. Longer walks are also ideal for enjoying the fresh air and burning a few extra calories.
Eat fewer calories
This may be too obvious, but many people actually consume more calories than they think. It's sad but true - as we age, our metabolism slows down and our body needs fewer calories to support itWeight under controlto keep. This means you have to eat less just to stay where you are. So, to lose weight during menopause, you need to eat (or burn) around 300-500 fewer calories. How high the energy consumption should be depends on various factors, but on average it is 1300-1400 calories. Now don't drive yourself crazy by counting every single calorie. Try to avoid high-calorie foods such as bread, chips and sweet drinks. Eat more fruits and vegetables and opt for low-calorie snacks to lose weight.
Lose weight during menopause: More protein and fewer carbohydrates
No matter how old we are, the more muscle mass we have, the more fat we burn. However, as we age, we lose muscle mass and if we don't do something about it, we will eventually gain weight. A protein-rich diet is crucial for building muscle, and protein-rich foods keep you feeling full for longer. So if we stay full longer, we automatically consume fewer calories. Excellent sources of protein that should be an integral part of your diet during menopause include chicken, fish, eggs and legumes. On the other hand, you should reduce your carbohydrate intake slightly and the low-carb diet has been considered a real secret weapon against excess kilos for years. What matters most is which carbohydrates you consume. Foods such as white flour products, pasta or white rice should be the exception. Instead, choose whole grains as an alternative.
Probiotic foods for healthy intestinal flora
Probiotics are essential for intestinal health and this should also be underestimated during menopause. The healthy bacteria strengthen our immune system, help with numerous ailments and help build a balanced intestinal flora. A healthy intestine, in turn, stimulates metabolism and can therefore make it easier to lose weight during the menopause. And no, you don't need overpriced supplements or pills to meet your probiotic needs. Instead, integrateprobiotic foodssuch as yogurt, kefir, sauerkraut or soft cheese into your diet. Along with sauerkraut, pickled cucumbers are a classic of German cuisine and should be on your menu.
English version:How to lose weight during menopause: here are the best tips to lose weight as you age!
