The Menopause Metabolism SHift: Why Weight Gain Happens and how to take control

Menopause brings many changes, and one of the most frustrating can be unexpected weight gain. Even if you haven’t changed your eating habits, you may notice the scale creeping up, especially around the midsection. This is not your imagination—it’s a natural shift that occurs due to hormonal changes during peri and post-menopause.

Why Weight Gain Happens During Menopause

First, let’s explore Metabolic Slowdown: As estrogen levels drop, muscle mass tends to decrease, leading to a slower metabolism. This means your body burns fewer calories at rest.

Next let’s touch on changes in insulin sensitivity: Lower estrogen levels can also affect how your body processes sugar, making it easier to store fat, particularly around the abdomen.

Last but not lease, increased appetite and cravings: Hormonal fluctuations can cause changes in hunger-regulating hormones, leaving you feeling hungrier or craving more high-sugar and high-fat foods.

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    3 Tips to Combat Weight Gain During Menopause

    The good news is that you can take steps to manage these changes and stay on track with your health goals.

    1. Strength Train Regularly: Building muscle is one of the most effective ways to boost metabolism. Incorporate weightlifting or resistance training into your routine at least twice a week to preserve muscle mass and maintain a healthy metabolism.
    2. Adjust Your Calorie Intake Gradually: Instead of resorting to drastic diets, make small changes that are easy to stick to, such as swapping processed snacks for nutrient-dense options like nuts or adding a protein source to every meal.
    3. Prioritize Quality Sleep: Sleep plays a vital role in hormone regulation and weight management. Aim for 7-9 hours of quality sleep each night by creating a consistent bedtime routine that helps you unwind.

    Menopause doesn’t mean giving up on your fitness goals. With the right approach, you can adapt to these changes and keep thriving.

    Ready to take control of your menopause journey? Join us for the Fit and Fierce After 35: Thriving Through Menopause workshop, where you’ll learn expert strategies on metabolism, nutrition, stress management, and exercise designed specifically for women over 35.

    Let’s thrive through menopause together!

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