Navigating Weight Loss During Perimenopause: Tips and Strategies

 


Perimenopause, the transitional phase leading up to menopause, brings with it a host of physical and hormonal changes. For many women, this period can also introduce challenges in maintaining or losing weight. Fluctuating hormones, stress, and changes in metabolism can make weight loss more difficult but not impossible. Here are some effective tips to help manage weight during perimenopause.

1. Prioritize Protein-Rich Meals

Protein is essential for maintaining muscle mass, which tends to decline with age. Incorporating lean proteins such as chicken, fish, beans, and legumes into your diet can help keep you full longer and support metabolic health.

2. Incorporate Strength Training

Strength training exercises like lifting weights, resistance band exercises, or body-weight exercises (e.g., squats, lunges, push-ups) are crucial. They help build muscle mass, which can boost your metabolism and counteract age-related muscle loss.

3. Stay Hydrated

Hydration is key to overall health and can aid in weight loss. Sometimes our bodies can mistake thirst for hunger, leading to overeating. Drinking plenty of water can help you feel more satisfied and less likely to overeat.

4. Mindful Eating

Practicing mindful eating involves paying attention to what and when you eat. This means eating slowly, savoring each bite, and listening to your body’s hunger and fullness signals. Mindful eating can prevent overeating and help you make healthier food choices. At Revive Wellness, we help you identify gaps in your diet and make the necessary changes you need.

5. Get Enough Sleep

Quality sleep is essential for hormone regulation and weight management. Aim for 7-9 hours of sleep per night. Poor sleep can disrupt hunger hormones and lead to increased cravings and weight gain. This can pose its challenges in perimenopause which is where hormones testing can come in handy to identify gaps in hormones levels that may contribute to poor sleep 

6. Manage Stress

Perimenopause can be a stressful time, and stress can lead to weight gain, particularly around the abdomen. Techniques such as yoga, meditation, deep breathing exercises, or even hobbies can help manage stress levels. Part of your initial workup with Revive Wellness, includes a diurnal cortisol test to help identify patterns that need support and correction. 

7. Consider Dietary Supplements

Certain supplements, such as calcium, vitamin D, and omega-3 fatty acids, can support overall health during perimenopause. We will help you identify gaps, and replace then as necessary, so you aren't left taking unnecessary supplements.

8. Stay Active

Regular physical activity is vital. Incorporate a mix of aerobic exercises (like walking, jogging, swimming, or cycling) and strength training into your routine. We like to say aim for 10K steps a day to start. Then incorporate additional strength training 2-3 times a week. 

9. Balanced Diet

Focus on a balanced diet rich in fruits, vegetables, whole grains, and healthy fats. Reducing processed foods, sugars, and refined carbs can also help manage weight and improve overall health.

10. Consult Healthcare Providers

If you’re struggling with weight loss during perimenopause, don't go at it alone. Come in for an evaluation and let us take the stress of figuring it out off of you. 

Conclusion

While weight loss during perimenopause can be challenging, it is achievable with the right strategies and mindset. Focus on healthy, sustainable lifestyle changes rather than quick fixes. By prioritizing nutrition, physical activity, and self-care, you can navigate this phase with greater ease and maintain a healthy weight.

Book your consult today and let us guide you on your Journey!

Comments

Post a Comment

Popular posts from this blog

GLP-1 medications and menopause : A new frontier in women’s health

Menopause marks a significant transition in a woman's life, characterized by the cessation of menstruation and a host of accompanying symptoms such as hot flashes, mood swings, and weight gain. Traditionally, hormone replacement therapy (HRT) has been the mainstay treatment for managing menopausal symptoms. However, recent advancements in medical research have introduced a new player in the field: GLP-1 medications. Originally designed for diabetes management, these medications are now showing promise in alleviating menopausal symptoms specifically weight gain and improving overall health in menopausal women. Understanding GLP-1 Medications GLP-1 (Glucagon-like peptide-1) medications are a class of drugs primarily used to treat type 2 diabetes. They work by mimicking the action of the GLP-1 hormone, which is involved in regulating blood sugar levels. By enhancing insulin secretion, inhibiting glucagon release, and slowing gastric emptying, these medications help maintain stable blo...
Read more

Navigating the Side Effects of BHRT in Women: Insights from My Practice

Image
  As a healthcare provider specializing in Bioidentical Hormone Replacement Therapy (BHRT), I've witnessed firsthand the transformative impact it can have on women dealing with hormonal imbalances, especially during menopause. BHRT, which uses hormones identical to those produced by the human body, can significantly alleviate symptoms like hot flashes, mood changes, and weight gain. However, it's crucial to address that, like any treatment, BHRT may present side effects. Through this guide, I aim to share my insights on effectively managing these side effects, drawing from my extensive experience.   Understanding BHRT   In my practice, BHRT is tailored to each woman's unique hormonal needs. This personalized approach helps in restoring hormone balance, thus offering relief from menopausal symptoms, enhancing well-being, and improving life quality.   Common Side Effects and How We Manage Them   Despite its benefits, some patients report side effects, including bl...
Read more