Fact 1 - You may not be eating enough
Yes, you heard right. However, this means eating more of the right food - clean eating, healthy, no prepackaged foods, no refined ingredients. If we are skipping meals and not eating consistently, our metabolism slows down because it senses starvation (this is on a regular basis and old habits created). Its time to start focusing on your meals, being prepared and eating every couple hours in a healthy way to kick start your metabolism
Fact 2 - Our Metabolism slooooooows down
One of the primary reasons losing weight is harder to do as you grow older is due to a slowing metabolism. It is estimated that your metabolism slows down 5% every decade after you turn 40. This can occur because of the loss of muscle (or sarcopenia) which plays a crucial part in maintaining your metabolism.
Fact 3 - Bloody Hormones!!!
During perimenopause, our estrogen and testosterone levels start to drop. By menopause, they plummet. This is probably why approximately 30% of women between 50 and 59 are obese. There appears to be a connection between estrogen and body weight regulation. With lower estrogen levels, lab animals tend to eat more and be less physically active. Levels that are too high or too low appear to lead to fat storage. And, lower estrogen levels may also slow down your metabolic rate (the speed at your body converts stored energy into working energy).
Fact 4 - We are not sleeping well at nigiht
Many women have trouble sleeping during menopause due to hot flashes, night sweats, stress and the other fun stuff that goes along with low estrogen levels. Migraines anyone?? The bummer is poor sleep is linked to hunger and weight gain because of two more hormones: If you’re sleep deprived, these hormones get out of whack.
Here's what we can do:
1. Eat less added sugar, processed food and refined grains - (white bread, pasta, white rice, you know the drill). A lot less. This means reading labels and knowing how many different names there are for sugar. Just because it’s called “agave nectar” or “cane juice crystals” doesn’t mean it’s any better for you than the white granulated stuff. Your body doesn’t know the difference and once you eat it, it’s all the same to your pancreas (the organ that produces insulin in response to sugar).
2. Exercise More - Contrary to what your body may want to do, you must exercise more regularly as you age, not less! If you’re finding yourself slowing down, gradually start ramping it back up. It’s not a good idea to go from taking an occasional walk to running a 10K. That’s a fast track to getting an injury. But start finding ways to fit more physical activity to your life. The more you exercise, the more insulin sensitive you become (that’s the opposite of insulin resistant!) Listen up ladies. You NEED this. Remember, we naturally lose muscle as we get older. The only way to get it back is to build it. The sooner you start, the better.
3. Eat more anti-inflammatory foods - high in omega-3s, along with garlic, turmeric, cocoa, tea and berries.
4. Eat more high-quality protein - Higher protein diets have been shown to help with weight loss.
5. Eat more soluble fibre - It fills you up so you feel less hungry, it can increase insulin sensitivity and you know the other reason.
6. Sleep more and stress less - Easy, right? This may be the hardest part. There are plenty of things you can try. Melatonin and or magnesium at night. Massages. Yoga. Meditation. Hot baths before bed. Black out windows and cooler temperature in your bedroom. A good shrink. There’s really no shortage of suggestions. It may be time to experiment if you’re not getting enough good sleep.]
Article by: Madame Foodie
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