Do you suffer from perimenopause or post menopausal symptoms?
- Hot Flashes
- Night Sweats
- Mood Swings
- Belly Fat
- Weight Gain
- Slow Metabolism
- Low Sex Drive
- Loss of Muscle Tone
It’s me, Tami, and I hope you are doing great today! I have been very interested in how perimenopause and menopause affect our bodies.
For the last five years I have been reading studies and researching. Specifically, I was very intrigued by what is called, “Menopause Belly”. I even called a well-known menopause specialist Doctor at the Mayo Clinic to figure out if all hope is lost!
(Visceral fat is the fat that surrounds our organs and subcutaneous fat is the stuff that sits right under our skin and on top of our muscles. We can get rid of both!)
During menopause visceral fat starts to build up around our organs and push out toward the subcutaneous fat.
The Doc told me that all hope is NOT lost, but there are lifestyle changes that need to be made to get rid of the dreaded menopause belly.
After all my research, I want to share my findings with you.
Just by making some changes TODAY, you will feel better in one day!
Guess What? We can prevent and even REVERSE some of these symptoms!!!
First of all, don’t give up….don’t just throw in the towel and tell yourself, “What does it matter, I can’t fight my body.”
We aren’t going to fight our bodies; we are going to work with our bodies and the biological changes that are happening.
Menopausal belly is not an inevitable ending for us.
What you eat affects your symptoms. Declining estrogen levels negatively impact your metabolism and that leads to weight gain. These hormone levels also may affect your cholesterol levels and how your body digests carbs.
Have you found your appetite has increased? It’s not just your imagination. The hormone, Ghrelin, doubles it’s intensity during menopause. Ghrelin is known as the “hunger hormone”, so, yes, you are actually hungrier than you were when you had a regular menstrual cycle. (MedPub 2008)
Does that mean we have to starve ourselves to maintain a healthy weight? No No No No!
Read on and I will show you how!
How To Counteract Your Symptoms TODAY!
I don’t to bore you with a bunch of science, but just let me tell you that low estrogen levels promote fat storage in the belly as visceral fat (around our organs). This fat is dangerous. Also, if we eat too much sugar, our poor liver becomes overloaded with fructose and is forced to turn it into fat.
Here are some simple ways we can lose that menopausal belly fat starting today:
1. No Refined Sugar
When I spoke to the Menopause Specialist Physician, this was her number one suggestion.
She said, “If I could give you one piece of advice to share with your clients, it is to avoid sugar at all costs.”
Remember how the reduction in estrogen affects our liver….we aren’t able to metabolize carbs and sugar like we did when we had a regular menstrual cycle. If you keep eating like you did in your twenties and thirties, etc. you will definitely gain weight in your belly during menopause.
Cut out all refined sugar. This means alcohol also. Our beloved red wine metabolizes into sugar. Moderation is the key.
Fruit is perfect, though!
2. Eat More Lean Protein
Protein is the most important macro nutrient when it comes to losing weight. Protein can reduce cravings by 60% according to one study I read this morning. However, let me emphasize this: Lean Protein. Protein sources such as beans, lean chicken breast, turkey breast, salmon, lean pork, lean steak. It does NOT mean fatty protein like bacon, pork belly, barbeque pork, sausages, bratwurst, lunch meat, summer sausage, etc.
A recent study (2012) showed that people who ate lean protein had much less belly fat over time (2 years). The same study linked the intake of fruits and veggies to lower belly fat. Conversely, fatty protein, simple carbs (pastries, cookies, cakes), and oil (think fried stuff) linked to an increase in belly fat.
This is Ernestine Shepard (84 years young). No belly fat on her! We can do it, too!
3. Eat More Fiber
Not all fiber is created equal. We want to eat viscous fiber. Viscous fiber is also called soluble fiber which means it will dissolve in water. There is also insoluble fiber that is considered to be a bulking agent. That type will fill you up but will pass through your body without much digestion.
The soluble type is what we are looking for. It will pass through our digestive system until it hits our gut bacteria. The bacteria digests the fiber and turns it into usable energy. Here are some rich sources of soluble fiber:
Apples, Pears, Carrots, Broccoli, Beets, Chickpeas, Chia Seeds, Lentils, Beans, Legumes, Flax Seeds, Asparagus, Brussel Sprouts, Oats, Sweet Potatoes, and Split Peas.
Can fiber supplements help? One large study showed that Psyllium and Guar Gum did nothing for weight loss. However, only one fiber supplement, Glucomannan (2-4 grams a day) did support a modest weight loss (5 lbs in 3 months).
This is Robin Duncan, 62, who did not even start working out until she was 57. Boom!
Of course, you had to know that exercise was going to be in here somewhere!
Exercise has been proven to reduce the severity of menopausal symptoms. Aerobic movements such as running, jogging, biking, swimming, etc. will reduce that belly fat without question. And, High Intensity Interval Training (HIIT) will also work. Exercise will reduce inflammation, lower blood sugar levels, increase your immune system, help you sleep better, and generally boost your mood.
This is our own Hauk Fitness peep, Elayne Sarelas. She has a six pack and is 70!
So, we do not have to give up. With a nutritional plan and exercise strategy, we CAN turn back the menopause belly!
Remember, you don’t have to suffer in silence over menopause. We are here to help!
You Are Amazing!
When you’re ready, here are 3 ways I can help you get healthier and happier:
1. Come in for a FREE custom Fitness Consultation
You and I will sit down together and discuss your goals, simple steps you can take to achieve them and see if there is a way to work together to give you the coaching and support you need to get the results you want quickly.
If you’d like to discuss meeting for a consultation, just reply to this email and put “consult” in the subject line and I will follow up with you.
2. Take Advantage of our Free 2 Week Metabolic Reboot Program
If you’re feeling sluggish and bloated, join us for a FREE 2 week metabolic reboot program. You are encouraged to take an unlimited number of classes for two full weeks. We provide a nutritional plan and recipes to help you with your meal planning. After two weeks, you will feel energized and invigorated!
If you’d like to jump start your metabolism during this FREE 2 week program, just reply to this email and write “Metabolic Reboot” in the subject line and I will get you going!
3. FREE Nutritional Plan and Recipes
This is our custom nutritional plan designed by a certified dietician PLUS all the recipes you need to succeed in a clean eating plan!
If you’d like our FREE nutritional plan and recipes, reply to this email and write “Recipes” in the subject line and I will send you the info!
I know that the idea of stepping into a gym after a long time away is scary. I understand.
But, once you take one small step toward your health and fitness, you will feel such a sense of accomplishment. I am here with you every step of the way. You cannot fail again!
Doreen Propst says
This was so informative – thank you . I wish I didn’t live so far away . I would love some recipes etc. You are quite the motivator