How to Make Weight Loss Easier After Menopause/PerimenopauseMay 06, 2021
Learn how to make weight loss easier after menopause and perimenopause. Losing weight after menopause can be tough. It requires a different diet plan - a lifestyle plan really. A drop in estrogen after menopause causes more weight gain in the stomach, or belly fat. It can be so frustrating to know how to get your flat stomach back!
This video will point you in the right direction and explain why insulin resistance is to blame. If you’re over 50, and especially if your postmenopausal, the drop in your estrogen naturally causes a rise in insulin resistance. Insulin is your fat storage hormone. More insulin = more fat.
In my program, Weight Loss for Health, I teach women how to live a low insulin lifestyle for simple, sustainable weight loss.
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Why Weight Loss is Harder in Perimenopause/Menopause
When you go through menopause, your estrogen goes down and this presents significant physical and emotional challenges including an increased risk of cardiovascular disease, type 2 diabetes, dementia, and increased fat mass, especially around the midsection.
I like to say that this is the point in a woman's life where she’s faced with the hard reality that losing weight is not about eating less and exercising more. It’s about hormones. Specifically, it’s about insulin because insulin is your body’s fat storage hormone and the primary determinant of your body set weight.
Estrogen is protective against insulin. The more estrogen you have, the more sensitive you are to insulin and the less insulin you’ll need to get sugar from your bloodstream into your cells for energy. Some common signs of insulin resistance are increased blood sugars, increased carb cravings, fatigue, weight gain, elevated triglycerides, low HDL, and elevated blood pressure.
Estrogen is protective against belly fat. Estrogen causes a preferential storage of fat in your subcutaneous stores. Subcutaneous fat is under your skin, but above your muscle layer. This is the stuff you can grab with your hands, where fat is meant to be stored and estrogen helps store fat here, particularly around your hips and thighs.
When estrogen levels fall, you lose this protection, and fat shifts from subcutaneous to visceral stores, also known as belly fat. This visceral fat is under your abdominal muscles and is more inflammatory than subcutaneous fat. Visceral fat worsens inflammation and insulin resistance.
Decreased estrogen from your ovaries also leads to weaker bones, which is one of the reasons a woman's risk for osteoporosis increases with age.
This chart is a nice overview of all the factors that contribute to weight gain during perimenopause and menopause.
Poor sleep, more stress, lack of movement, and poor nutrition are all major factors. And I address each and every one of these pillars in my program, Weight Loss for Health so you have detailed instructions for how to get results despite your hormonal changes.