The symptoms from menopause and perimenopause can be uncomfortable, to say the least, and have a big impact on women’s overall health and weight. (You can find out more about the different ways this period affects muscle mass, bone density, and metabolism in our blog here.)
Despite the hormonal changes and metabolic shifts, it’s still very possible to lose weight during menopause. In this blog, we’ll explore practical and effective weight loss advice tailored specifically for menopausal women, empowering them to achieve their health and fitness goals.
Prioritise Strength Training
Strength training exercises, such as bodyweight or weightlifting workouts, can help to counteract muscle loss which occurs during menopause. Strength training also contributes to boosting your metabolism and can support stronger joints and bones.
Check out our detailed guide to starting out with strength training here. Or, if you’re ready to start building strength and want the ultimate exercise guide, read our guide to Unleashing Your Inner Viking here!
Embrace a Balanced and Nutrient-Dense Diet
Sucessful weight loss during menopause requires nutrition. Focus on a balanced diet rich in whole foods, including lean proteins, fruits, vegetables, whole grains, and healthy fats.
Not sure where to start? Have a look at 5 healthy food swaps you can make to improve your nutrition here.
Our PTs can also work with you to develop an exercise and nutrition programme, tailored to you! Get in touch about booking with one of Beckwith’s excellent PTs via our website.
Get Enough Sleep
Sleep disruption is a commonly reported symptom by women going through menopause and perimenopause. It’s essential to prioritise getting enough sleep (at least 7 hours) during menopause, as a lack of sleep can worsen hormonal symptoms.
As Balance points out in their Sleep & Hormones fact sheet, a lack of sleep also disrupts the hormones controlling your hunger impulses. To put it simply, the less you sleep, the more you’ll overeat.
Read on about the importance of sleep to your exercise routine here.
Lastly, Set Realistic and Sustainable Goals
Establishing realistic and achievable weight loss goals is essential. Instead of focusing solely on the scale, why not measure progress in different ways, such as increased energy, improved mood, and enhanced fitness levels?
To set realistic weight loss goals in this period, we recommend setting yourself bite-size targets, finding a form of exercise you enjoy, and consulting with a PT. Reach out to the team at Beckwith Health Club for tailoured exercise & diet support here – we’d be happy to support however we can.