If you want to lose weight, you need to eat less and work out more. This advice has been well ingrained in us, most likely since we were young. And it is sound advice…for most people. However, if you’re dealing with peri- and/or post-menopause it isn’t that simple. Today we’re going to explore how to manage menopause and your weight.
Why is it hard to manage menopause and weight?
First, you’ve got to eat enough. Most diets have you under-eat to a point where your body doesn’t have enough fuel to be able to perform its normal everyday functions. When this happens you might have a hard time losing any further weight. If you were in a coma, believe it or not, you are still burning calories. Just breathing and having your heart beat requires calories. Your basal metabolic rate (BMR) is the amount of energy/calories you need to stay alive. Your BMR actually takes about 60%-80% of our total energy for the day! This is what we need just to exist.
So what happens when you are under-fueling/under-eating?
- Your body will start suppressing its hormones (which are already low for menopausal women).
- Suppression of bone formation, which can accelerate the onset of osteoporosis, and other stress reactions.
- Metabolic rate decreases because your thyroid becomes down-regulated. This is what you hear people talking about when they say that their metabolism is fast or slow.
Not only that, but if you’re a woman over the age of 45, transitioning into menopause, your body is already struggling to produce the correct hormones in order to keep your body and mind functioning as they once did. Add in a calorie deficit, and not only can your weight stall (or even increase), but you might also experience more fatigue and brain fog!If you are losing weight as an older adult (and not doing heavy weight training), the loss is most likely your precious muscles and not the unwanted fat. This is a serious consideration called sarcopenia. Losing your muscle mass decreases your functional capabilities and brings you one step closer to assisted living!
How to manage menopause and your weight
If you’ve been eating very low calories because you’re desperately afraid of gaining weight, there is an easy solution.The best time to increase your calorie intake is before and after your workout. Having a small snack about 1-2 hours before your workout and then a bigger snack or meal after your workout is the way to go. Especially when working with weights. During the workout, you are putting your body under stress, so right after is the perfect time to refuel. Eating as close to the end of your workout as you can will help your body preserve some of that hard-earned muscle as well as negate any negative impact increasing calories can have on your body composition. Adding calories into your diet can be scary at first. So start small and see how your energy changes throughout the day or even if your performance in your workouts improves! As an older woman, our main focus is to try to preserve your muscles and function for as long as possible! Give it a try!
