Weight Gain & Our Hormonal Changes
Suffering with weight gain is a common and often frustrating perimenopause and menopausal symptom to accept after 40.
Did you know – That up to 90% of menopausal women experience some degree of weight gain and on average women between 45 and 55 can gain between 12 & 15 pounds.
For Women in Business, suffering with weight gain along with the other changes is particularly challenging, with 51% of women reporting they take time away from their business or career due to perimenopausal and menopausal symptoms.
MY WEIGHT GAIN STORY
Are you noticing some midlife weight gain? Because I certainly did despite a relatively healthy lifestyle!
I, along with other women I talk to, notice weight gain particularly around the waist, hips, thighs and the tops of our arms as we passed the age of 40.
So it is down to our hormonal fluctuations and another one of the “40 Changes to accept Over 40”!
WHAT CAUSES WEIGHT GAIN?
Hormones have complex functions in a woman’s body, including weight control.
During perimenopause less oestrogen is produced and our body attempts to gain it from other places. Oestrogen can be produced from our fat cells, so the body works harder to convert calories into fat to increase our oestrogen levels. Weight gain can occur as fat cells do not burn calories the way muscle cells do. This can then promote fat storage in the belly area as visceral fat. Visceral fat has been linked to insulin resistance, type 2 diabetes, heart disease and other health problems.
A decrease in progesterone levels can lead to water retention, resulting in bloating, which is often linked to menopause. Although water retention does not result in weight gain, our clothes can start to feel tighter and more uncomfortable, leading us to feel as though we are heavier.
HOW TO MANAGE WEIGHT GAIN
Meals that include whole-foods, fruits, vegetables, wheat-free complex carbohydrates, high-quality protein and healthy fats will help with weight management.
These daily food and drink principles are an extract from my MidLife Resilience System coaching programme that I use with my clients to manage our weight.
- 3 meals a day with one snack: Keeps energy levels consistent throughout the day. Also helping to reduce fatigue and brain fog!
- Leave no less than 3 hours or more than 4 hours between each meal: To allow our digestive system time to process the nutrients. Also stopping us feel hungry putting unnecessary stress on our body.
- Protein with every meal: Contains essential amino acids the building blocks required to repair and rejuvenate our bodies. Also helping us to stay full longer to stop the snacking!
- Limit Sugar: Simple processed carbohydrates put a strain on our digestive system impacting the absorption of nutrients from food. Also any excess insulin is stored as fat around our middle!
- Drink at least 2 litres of water or herbal teas: To keep hydrated as we are 60% water and our body needs it to function properly. Also our digestive system is affected if we do not drink lots of water as explained in my blog How Delicate is Your Digestive System?
My MidLife-Move activity includes building our muscles, getting a little out of breath, being able to touch our toes and shimmy with a smile. All these combined will help manage our weight on a daily basis.
I developed my “MidLife-Move 4S” as part of my MidLife Resilience System coaching programme to make it easy for me and my clients to fit movement into our busy routines each day.
- Strength Training– to build muscle and help with bone density
- Steps – walking at least 10k steps a day to build heart health
- Stretching – to keep our muscles and joints flexible
- Shimmy – the power of dance to make us happy and supple
Other targeted exercise like swimming, jogging, yoga and pilates are also ideal exercises for not putting unnecessary stress on our MidLife-Bodies.
Taking breaks and short walks during the day are important things to remember too. These help to maintain your energy levels during the day as well as helping with the 10k steps!
- Sleep is important to allow our bodies time to repair itself as well as help with balancing our hormone fluctuations. Your body, mind and endocrine system need that time to rest and recharge.
- Aim for at least 7 hours of sleep per night. It can be hard when managing our business and families but we must make it a priority as a MidLife-Woman!
WEIGHT GAIN SUMMARY
90% of menopausal women experience some degree of weight gain. It is a frustrating but common symptom for Women in Business, with 51% taking time off.
During menopause, low oestrogen levels promote fat storage in the belly area as visceral fat.
Use my MidLife Resilience Coaching Boost below or click the link to watch my Video to help manage weight gain with the focus on Food, Movement, Sleep and SelfCare so you Feel Stronger.
KEEPING WOMEN IN BUSINESS…
Are you a Woman in Business who wants to manage weight gain before it impacts You, Your Family and Your Career or Business?
Do you want to know more about the “40 Changes To Accept Over 40″ that happen as you transition through PeriMenopause and Menopause?
Therefore you have three choices to learn more about My Mission of Keeping Women In Business through Change & Growth:
- Join my Complimentary Coach and Club Webinar and experience Group Coaching including your own “40 Changes” MidLife Resilience Assessment to complete ahead of the webinar on the 11th January…
- Book a Complimentary Consultation with me including your own MidLife Resilience Assessment to complete ahead of our Coaching Session at a time that suits you…
- Or jump straight in and join The Women in Business MidLife Club and secure your place with my January offer. The next Cohort starts on 25th January…