The daunting phase that us women have to face from as early as 35 years old or earlier for some very unlucky ladies! So let’s start with the symptoms.
PERIMENOPAUSE
MENOPAUSE - as oestrogen levels continue to drop.
SO WHAT CAN WORKING WITH ME DO TO SUPPORT YOU THROUGH THIS TIME?
As we get older our muscle mass decreases. Muscle is more metabolically active than fat which means it burns more calories at rest. Build muscle and burn more calories which will help you combat the weight gain that comes with perimenopause and menopause.
When our oestrogen levels drop we are at higher risk of heart disease so exercise will help combat this by improving our heart health.
Exercise will help you to get a better sleep and reduce anxiety and depression with its mood boosting powers!
Lifting weights will help to keep your bones strong. Lower oestrogen levels reduce our bone density and leave us with a higher risk of osteoporosis.
WHAT ELSE CAN YOU DO TO SUPPORT YOURSELF?
Calorie deficit if you want to lose weight. It will not matter what you do, how much you exercise, if you are not in a calorie deficit you will not lose weight. Once you get to your desired weight then go to maintenance calories not surplus or you will put weight back on again. Portion control and eat enough fruit and veg for fibre which keeps you fuller for longer. Protein to curb the snacking too and for muscle growth and repair!
Drink enough water to maintain hydration levels. It will make you feel full and hydration levels also affect energy levels and brain function.
Work on your stress levels. Hormones play havoc with your body and stress hormones can lead to weight gain. It can also lead to emotional eating which can affect weight, energy levels and health.
Make sure you are eating enough. Do not starve yourself. There is something called adaptive thermogenesis or ‘starvation mode’ which is our bodies survival mechanism that slows down the metabolism. This happens due to a substantial calorific deficit over a long period of time. It can make it harder to lose weight. Try to eat every 3-4 hours if you can to fuel your body.
Get your steps up! Walk as much as you can. You don’t need equipment and you don’t even need a sunny day as you can use a steps Youtube video at home!
Hope this information helps and if you want someone to keep you accountable and guide you through the changes you want to make then get in touch.
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