Have you ever struggled to lose weight?
Have you ever had unstoppable cravings that plagued you and tarnished your ability to get to your “ideal weight”?
Well, you are not alone.
For many, they are able to lose weight easily when they are younger but by the time they hit 40, the extra weight becomes stubborn and resistant, this has to do with chronic inflammation and impaired hormone function.
Hormonal Weight Gain
With onset of menopause or perimenopause, where estrogen levels are fluctuating we often women see weight gain especially around the middle and top of the hips.
There are are a few reasons for this.
- our metabolic rate tends to drop causing weight gain,
- traditionally you may start to eat low fat which actually exacerbates the lowered hormones and creates inflammation
- lower estrogen levels creates less insulin sensitivity creating more insulin resistance. This leads to excess blood sugar being stored as fat.
- there is a tendency to be less physically active than before, causing our muscle mass to reduce and fat deposits to increase. Estrogen also improves muscle mass and strength, and increases the collagen content of connective tissues, so as estrogen levels decline so does our overall muscle strength
- adding to this lowered metabolic rate and ability to deal with sugar, if we are overly stressed cortisol rises further exacerbating all the issues above.
- poor sleep, the drop in hormones can effect sleep which increases inflammation and weight gain
So what can you do to reduce weight gain?
- Move more: Starting off on a good exercise regime with balanced cardio and weight training will help you increase your metabolic rate, and your insulin sensitivity. Short duration high intensity strength training gives the greatest muscle toning & fat burning effects, the powerplate is great for getting in cardio and strength within a 30min workout.
- Eat less: reduce calories but increase nourishment, pay attention to what you’re eating and drinking. Choose more fruits, vegetables and whole grains, particularly those that are less processed and contain more fiber.
- Reduce sugar: A number of dietary factors adversely affect glucose tolerance including an over-consumption of refined carbohydrates and sugars, and an inappropriate alcohol intake (alcohol without eating, or alcohol with sugar-based mixers) Fats, sugars, alcohol or refined carbohydrates consumed to excess are converted into triglycerides and stored in the fat. Reducing these creates significant benefits not just to weight but overall health
- Suitable stress management techniques such as meditation, massage, breath work and yoga
At Mind Body Health our programmes are designed around you and your specific needs contact Denise denise@mindbodyhealth.co.nz for a 15min discovery call.