Weight gain during early menopause, perimenopause and menopause isn’t uncommon.
Not only do you have to deal with all the other symptoms of menopause but now, the dreaded weight gain.
Let’s take a moment to first think about how you can control the weight gain during the menopause phases and get fat loss results:
1. How well do you know yourself? That is, do you know what triggers tend to set you off? It is important to recognize the signs that sabotage your efforts.
Find yours and take steps to avoid them. You cannot change what you do not acknowledge. Your success to losing fat is not due to a single mistake, but rather small choices that work against fat loss that end up slowly having an accumulative effect.
2. Willpower-it is difficult to resist temptation if you favorite junk food is easily available. Many of the foods we eat that we know we shouldn’t are based on impulse. To resist those tempting foods that work against fat loss will be greater if you eat something healthy approximately 30 minutes prior to food shopping so you don’t put them in your cart. Remember and impulse is defined as “a sudden desire, urge, and inclination.” The good news is that your impulse is short lived and will go away. Give it some time, don’t act on the impulse.
3. Portions-eat off a smaller plate. We are visual. Did you know that we eat less food when you eat from smaller plates? The exception, salad. Use a large bowl if you want just be conscientious of the toppings and watch the salad dressing (use balsamic vinegar and a tbsp of pure olive oil). Eat 5 smaller meals a day instead of 3 large meals. Your meals should be based on protein and produce (veggies) rather than carbs. Choose healthy carbs such as red potato, sweet potato or 4oz of white or brown rice.
4. Trigger strategy techniques-develop coping strategies to your triggers-
*Learn how to identify when it’s happening
*Develop strategies for coping with it
*Learn what buttons are pushed to lead to negative behavior
*Keep a journal. It is the best tool to track what’s sabotaging you
5. Planning-take the time to plan your meals. Learn simple recipes that don’t require much time to prepare but are healthy choices.
For the snack lovers, here are 9 of my favorite healthy and satisfying snacking suggestions. They are means to fuel your body and not stuff your face out of frustration, fatigue, anxiety or being ravenous.
- Kiwi fruit or blueberries and ½ cup plain Geek yogurt
- 1 cup strawberries and 6 almonds
- 2 small-med plums and 1 hardboiled egg
- 1 brown rice cake and 1 TB organic or almond butter
- 1 cucumber or 20 sugar snap peas and 2 TB Hummus
- 1 slice deli turkey, one romaine leaf, mustard and 1 slice tomato (wrapped together)
- 20 fresh green beans and 1 teaspoon olive oil, pinch sea salt
- Medium green apple and one TB organic or almond butter
- Kale chips -2 cups Kale chips, one teaspoon olive oil and sea salt
Notice that they have a source of protein or fat, which is essential at every meal or snack, everyday. This is how your body can metabolize slowly and help in fat loss rather than having a sugar rush which doesn’t serve your fueling purposes.
As menopause can be very trying, it can also strip us of self esteem and motivation. Menopause weight gain doesn’t have to be one which we accept because we believe it to be “just the way it is”. It’s about creating HEALTHY habits, rather than restrictions.
Until next time, Be empowered, Stay motivated, Be connected … AnnaMaria
About the author: AnnaMaria is a 49 year old single mother of two. She has had the privilege of assisting many perimenopausal, menopausal and post menopausal woman transform their lives not only physically but emotionally. It is with compassion and understanding as she journeys through the phase of menopause to share her experiences and knowledge with all women. Her goal is to empower women to know that age doesn’t matter, to know that they deserve to look and feel their best and to help solve the menopause puzzle.
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