Hormonal changes that occur as women age can make weight loss difficult, especially if you are going through menopause or perimenopause. However, it is not impossible.
As women age, their hormone levels change. Estrogen levels (the hormone responsible for the development and regulation of the female reproductive system) begin to decrease. This affects the production of visceral fat (belly fat) with an increase of 5-8% to 10-15% of total body weight.
Low estrogen levels also slow down metabolism and reduce muscle mass. Hormonal changes can also lead to more prominent belly fat. This can lead to health complications, such as type 2 diabetes, high blood pressure, and heart disease, especially if you are considered obese (BMI over 30).
It’s not just biological factors that can affect your weight. Genetics, stress, lack of sleep, and work can all play a role. You may have a sedentary job or just don’t have time to plan healthy meals. Whatever the reason, there are ways to tackle weight gain.
Practical strategies for weight control
Here are three easy, effective strategies:
1. Exercise
Adding exercise to your daily routine can help you control your weight. Aim for 150 minutes a week. You don’t need a complicated workout program, you can start by focusing on building muscle through simple movements.
For example: Make a cup of tea. Do 10 squats while waiting for the water to boil. Go to the supermarket. Park in the farthest spot to encourage you to walk more. Any activity helps you lose weight.
Resistance training can also help build muscle mass. It can help you burn more calories at rest. This is because it causes small muscle tears, which require more energy to repair.
You should do strength training 2 to 3 times a week to help maintain bone and muscle health.
2. Food choices
Eating a balanced diet can help ensure you get enough vitamins and minerals to support normal body functions. It can also help you get the energy you need to make other lifestyle changes like exercise.
You need to reduce your calorie intake by 200 calories a day to compensate for your slower metabolism, otherwise you may find yourself starting to gain weight.
If you don’t know where to start, there are a few ways to improve the quality of your diet. You can try:
Eat more foods rich in vitamin D. Oily fish like salmon or mackerel are loaded with vitamin D, which helps maintain bone health. You should also supplement with vitamin D. Aim for 10mcg per day.
Iodine-rich foods such as seafood, eggs and milk. Aim to consume 140mcg of iodine per day, which is achievable if you have a balanced diet. This will help maintain thyroid function, which in turn helps regulate weight.
Calcium-rich foods such as dark green leafy vegetables, beans and almonds. Aim for 2 to 3 servings of calcium per day to keep bones strong.
Eating protein-rich foods helps keep you fuller for longer and can also boost your absorption of iron and omega-3s. Protein should make up about a quarter of your plate at meals.
These foods contribute to a healthy endocrine system. This is the network of organs and glands that your body uses to control hormone levels.
3. Get a good night’s sleep
Sleep affects the release of the hormone’s ghrelin and leptin, which regulate feelings of hunger and fullness. When your sleep quality is poor, you may be more likely to overeat.
To make sure you get enough sleep, try to find ways to relax before bed. Turn off technology at least an hour before bed, dim the lights, and relax. Maintain a strict bedtime to help your body adjust to a more regular routine.
If you’re still having trouble sleeping, try to find ways to relax. Meditation and other relaxation techniques can help you feel calmer.
