Ageing isn’t easy, and our bodies go through a lot of changes. One such change is menopause, which can cause issues like hot flashes, night sweats, and weight gain. However, there are things you can do to minimize the effects of menopause and make weight loss easier. Dr. Sarah Miller, an endocrinologist with over 20 years of experience helping women through menopause, shares her top tips for losing belly fat.
It’s no secret that during menopause, our bodies change. Hormone levels fluctuate and we can often feel like we’re carrying around more weight than before, particularly around our midsections. Dr. Sarah Miller says that the best way to lose weight during menopause is by making small changes to our diets.
“I always tell my patients that the best way to lose weight during menopause is by eating real food,” Miller said. “That means mostly vegetables, lean protein, and healthy fats.”
Miller also advises against cutting out entire food groups, as this can lead to feelings of deprivation and can make it harder to stick to a healthy eating plan.
“I recommend that my patients focus on getting their nutrients from whole foods rather than from pills or supplements,” she said.
In addition to eating real food, Miller also recommends cutting back on processed foods, sugary drinks, and alcohol. She also advises against skipping meals, as this can lead to overeating later in the day.
“One common mistake I see people make when they’re trying to lose weight is that they skip meals,” she said. “The problem with this is that it can make you so hungry that you end up eating more than you would have if you had just eaten a normal meal.”
Miller also recommends adding exercise to your routine, as this can help boost your metabolism and help you lose weight.
“Exercise is important for both weight loss and overall health,” she said. “I recommend that my patients get at least 30 minutes of exercise per day, five days per week.”
If you’re struggling to lose weight during menopause, Miller says that it’s important to talk to your doctor. They can help you create a plan that’s right for you and can refer you to a registered dietitian or other resources if needed.
If you’re one of the millions of women experiencing menopause, you may also be noticing changes in your body – including your weight. While it’s normal to gain some weight during menopause, many women find they can’t seem to lose that extra weight, especially around their tummies. If you’re struggling to slim down, don’t despair. There is hope.
Dr. Lara Briden, a naturopathic doctor and author of “The Period Repair Manual,” recently shared her top tips for losing weight during menopause – and you don’t have to give up “real food” to do it.
According to Dr. Briden, the key to weight loss during menopause is balancing your hormones. “In order to lose weight during menopause, we need to optimize three key hormones: insulin, cortisol, and estrogen,” she explains. “When these hormones are balanced, our metabolism hums along, we have steady energy throughout the day, and we can more easily lose weight and keep it off.”
So how do you balance your hormones? Dr. Briden recommends three key lifestyle changes:
1. Eat a nutrient-rich diet.
Quality trumps quantity when it comes to food. Make sure you’re eating plenty of fresh fruits and vegetables, lean protein, and healthy fats. And cut back on processed foods, sugar, and refined carbs.
2. Get regular exercise.
Exercise is key for overall health, but it’s also important for balancing hormones. A moderate amount of exercise is best – too much can actually increase cortisol levels.
3. Get enough sleep.
Sleep is vital for overall health, but it’s also critical for balancing hormones. When we don’t get enough sleep, our bodies produce more cortisol, which can lead to weight gain.
In addition to these lifestyle changes, Dr. Briden also recommends some specific supplements to help balance hormones and promote weight loss. These include:
– Vitamin D: A deficiency in vitamin D has been linked to weight gain. Dr. Briden recommends taking a supplement, especially if you don’t get much sun exposure.
– Fish oil: Fish oil is rich in omega-3 fatty acids, which have been shown to promote weight loss.
– Probiotics: Probiotics help promote a healthy gut, which is important for hormone balance.
– Cinnamon: This spice has been shown to help balance blood sugar levels, which can help with weight loss.
If you’re menopausal and struggling to lose weight, don’t give up. Try making some lifestyle changes and adding some supplements to your routine. With a little effort, you can start seeing results.