Weight Management and Menopause: What You MUST Know!

Being at your ideal weight is one of the best things that you could do for your health. It doesn’t matter if you’re going through menopause or not. The moment your body starts carrying excess pounds, your risks of getting many health problems to start to increase in direct proportion.

The more overweight you are, the more risks there are. That said, during menopause, things can get much more uncomfortable when you’re overweight.

To exacerbate the situation, when your hormones are not in balance during menopause, it becomes even harder to manage your weight.

Your body composition will change, and this can lead to obesity and cardiovascular disease. Another very dangerous problem is the distribution of fat. Subcutaneous fat is stored under the skin.

Most people always focus on this fat because it’s what they can see. The dresses that won’t fit, the unfavorable sideways glances that people give them, etc. are all blamed on subcutaneous fat. People are obsessed with losing it.

However, a much more insidious type of fat that requires your immediate attention is visceral fat. This is the fat that surrounds your internal organs.

Most of the nasty diseases such as diabetes, heart disease, blood pressure, strokes, etc. can all be traced directly or indirectly to visceral fat.

So, how do you manage your weight?

The hard truth is that most of us know the answer — diet and exercise.

There is no other way around it. You must watch what you eat and be at a daily caloric deficit of about 500 calories. This will ensure that your body taps into the fat stores and burns your stubborn fat.

You can find out your calorie numbers here: https://www.freedieting.com/calorie-calculator

Another point to note is that not all calories are made equal. Even if you meet your numbers and aim for a caloric deficit, the food you eat matters.

The best liquid to consume is water. Avoid sodas (including the diet ones), packaged fruit juices that are laden with sugar and additives, alcohol, etc.

You do NOT want to drink your calories. Water is all your body needs as far as liquids go.

As for your food, you want to choose healthier options. Avoid eating white foods such as rice, bread, white flour products, sugar, etc. Go with vegetables, lean meat, fruit, beans, nuts, oily fish, healthy oils such as coconut oil and extra virgin olive oil, and so on.

As long as you stick to the external isle in the supermarket, you’ll find all the good foods you need. Most of the processed and packaged foods that should be avoided are usually stocked in shelves in the center. Steer clear of them.

• Exercise

Walking is as good an exercise as any. In fact, if you’ve led a sedentary lifestyle for years, it’s best to ease into a walking regimen where you walk for about 15 to 30 minutes a day. Build your stamina till you can do it for 60 minutes.

As your stamina improves, you can focus on the other more strenuous forms of training. There is no right or wrong answer when it comes to what type of exercise you should do.

As long as it's something you like doing and it keeps you active, you’re good to go. It’s the habit that’s the most important thing. Once you have the habit of exercise, you’ll discover that you’re interested in the finer points such as resistance training, core workouts, and all the rest… but it all starts with getting off your butt and starting to exercise, even if it’s as simple as walking.

With the right diet, a caloric deficit, and regular exercise, your body will shed the excess pounds and you will lose weight. During menopause, that will mean stronger bones, better sleep, improved blood circulation, lower risk of diseases, enhanced libido, and many other benefits for you.

There’s no arguing with the fact that maintaining an ideal body weight is one of the best things that you can do for yourself. Get started today.