One of the most common questions I get is, “How can I lose weight after menopause?”. So many women feel like their bodies have changed and no longer response to the weight loss strategies that always worked in the past. There’s no question that weight loss and weight maintenance are more difficult after menopause, but it is still 100% possible. In this episode we talk about the most important and effective strategies for weight loss after menopause.
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Discussed in this episode:
What do fat loss & menopause have in common? Hormones. Bring hormones into balance via food & lifestyle and you can control both fat loss & menopausal symptoms.
Fat loss prerequisites:
- Hormone balance
- Slight energy deficit
Keys to achieving hormone balance for menopausal women:
- Control insulin
- Control cortisol
Your sensitivity to both insulin and cortisol changes significantly during perimenopause and menopause. This doesn’t make fat loss impossible. It makes quality nutrition, stress management and nutrient timing absolutely critical. When you employ the strategies discussed in the episode you can experience a wide variety of benefits beyond fat loss! However, all these benefits require that you take control of insulin & cortisol via diet and lifestyle.
- Increased energy
- Improved mood and mood stability
- Quality sleep
- Fewer hot flashes
- Reduced night sweats
- Relaxation
- Focus and mentality clarity
- Enhanced libido
How to control insulin & cortisol:
- Follow the Golden Rules of Carbs & Fat Loss
- Limit alcohol consumption
- Stress management
- Physical activity: yoga & leisure walking
- Self-care strategies: meditation, massage, deep breathing
- Quality sleep (be sure to listen to episode 016 of the podcast!)
Resources:
Improve Sleep Quality to Accelerate Fat Loss
Golden Rules of Carbs & Fat Loss
Hormone Balance for Fat Loss E-Book
The Hormone Cure by Dr. Sara Gottfried