While this might be an advertorial for a hormone service at the end of the article, it does bring up a point of controlling what we can control…diet and exercise. It doesn’t help that the hormonal roller coaster leaves me ravenous, but I fight off the cravings for junk food as much as I can. Exercise gets placed on my calendar so that I don’t blow it off! Reducing stress and getting enough sleep is the equivalent of “duh” advice, but to the extent that we can add a meditation practice to lower stress or use a sleep mask to help us sleep, that is about as much control as you can have over issues like that.
5 Solutions for Losing Weight During Perimenopause
Perimenopausal weight gain is your body’s way of adapting to your fluctuating hormone levels, and the changes occurring in your body that are getting ready for the transition into menopause. It can be a challenging time, physically and emotionally draining on the body. By making healthier lifestyle changes and balancing your hormones, you can get back your ideal weight once again. Here are five solutions for getting rid of unwanted weight during perimenopause:
Sleep: Getting enough sleep and having a consistent sleep schedule are key factors when it comes to weight loss. When you’re deprived of sleep, it can leave you feeling hungrier and unsatisfied. The opposite occurs when you’re well-rested. People who routinely get a good night’s sleep tend to lose more weight, be less stressed and live a healthier lifestyle. Try going to bed earlier, and reap all the benefits — shown specifically through weight loss.
Improve Your Diet: Eating healthy is always important during weight loss. Try a diet that is low in fat with high fibers, often found in fruits, vegetables and whole grains. You can add some soy and lean proteins to your diet, too, but be sure to avoid beverages such as caffeine and alcohol (they can trigger unwanted symptoms). Additionally, improving your diet may help reduce your hot flashes — bonus!
Exercise: Regular exercise during perimenopause is extremely important. When your estrogen levels drop due to perimenopause, your belly fat accumulates and your heart attack risk rises. Exercise will help you get rid of this extra belly fat and prevent any further weight gain from occurring. Squats, push-ups, dips, planks, reverse crunches and moderate interval training are great exercises that help counteract dipping estrogen levels, tighten and tone trouble areas and strengthen heart muscles. Interval training- exercises like walking, jogging and cycling are especially important, as they burn the most body fat. Add these exercises to your workout routine at least two or three times a week, and try exercising for up to at least 30 minutes.
Reduce Stress: During perimenopause, hormone levels shift, causing significant changes in the way you feel, think and handle emotions. One hormone that goes through the ringer is the stress hormone, cortisol. If your cortisol levels chronically increase, it can cause sleeping problems, blood sugar irregularities, and weight gain. When you’re stressed, you may tend to cope by eating less food, causing sharp spikes and drops in blood sugar that actually increase your stress even more. Others may tend to eat more when they’re stressed. Whichever one better describes you, both forms of coping with stress lead to weight gain and unhealthy eating habits. To prevent stress from taking over and increasing your body fat, try using stress reduction techniques, such as meditation and yoga. These methods can help promote relaxation and good health throughout your lifetime. Combined with eating regular meals, these stress reduction practices will help manage your stress during perimenopause, and support you in your weight loss journey.
Balance Your Hormones: Weight gain during perimenopause is very much hormone related, because your body has a system that regulates hormones. During perimenopause this system wears down, causing a loss of hormonal balance. Because of the hormonal imbalance, your body starts working against you by accumulating extra fat, as it needs cells to produce estrogen. With estrogen levels plummeting and cortisol levels rising, your metabolism, digestion and appetite become affected. That’s why a healthy hormonal balance is critical during perimenopause. New York Health and Wellness, located at 450 Mamaroneck Ave, Harrison, NY 10528, offers free consultations for women looking to balance their hormones once again with their B3H+ programs. These programs aim to help balance the three essential weight loss hormones — Ghrelin, Leptin and Cortisol — that are the key to a quick, easy and permanent weight loss. Contact New York Health and Wellness to learn more.
Only you have the power to take control of your hormones and change your lifestyle. Take the first step toward your weight loss by contacting us for your free 1 hour medical weight consultation today!
Originally published at www.examiner.com on March 21, 2016.