It is an unfortunate fact that some women gain weight during the menopause, with diet and exercise seemingly useless at stopping you from gaining those excess pounds.
Maybe insulin resistance, a low thyroid function and chronic inflammation be the cause of this weight gain.
Here are 3 tips that you could try to experience healthy weight loss during menopause:
#1 – Stop eating inflammatory foods
Our modern diet is full of grains and sugar, from cereal at breakfast to pasta or potatoes at dinner.
Unfortunately these grains are inflammatory and can cause spikes in your insulin levels that can cause damage to your cell membranes.
The result? Your hormone signals will be poor, therefore resulting in weight gain.
Rather than eating a diet rich in grain, minimise your intake of them while increasing the amount of healthy fats, antioxidants and trace minerals you consume as these will help to reduce this inflammation.
Some of the best foods you can eat to reduce inflammation include:
- Olive oil
- Organic eggs
- Grass-fed meat
#2 – Heal your gut
It is common to find those with weight loss resistance to have an abnormal balance of bacteria in their guts.
This can cause inflammation, which as previously discussed can result in weight gain.
You can rebalance your gut bacteria by eating some of the following foods:
- Naturally pickled vegetables
- Fermented whey beverages
- Fermented raw milk from grass-fed cows
- Raw cheese from grass-fed cows
#3 – Train hard and get plenty of rest
If you want to boost your testosterone levels such as HGH (Human Growth Hormone) then you will need to undertake high intensity exercise on a regular basis.
Ideally you should be training 3-4 times a week, incorporating full body movements such as squats, lunges, pull-ups etc.
Boosting your hormone levels will ensure you are able to burn off the stored fat for up to 36 hours after the workout.
When training hard you need to get plenty of rest too, aim to sleep for at least 7-8 hours a night as rest can help to reduce inflammation as well as giving your muscles time to recover.
A lack of sleep can also cause more of the hormone cortisol to be produced, which will result in food cravings the following day.
Just because you are in the menopause does not mean you simply have to accept the changes to your body.
By following the above tips and incorporating each of them you will be able to reduce the inflammation and rebalance your gut bacteria that is causing the weight gain.
You will also be able to boost your hormone levels and start those weighing scales moving in the right direction.