6 Things Sabotaging Your Fat Loss During Menopause

Cori Lefkowitz, of “Strong at Every Age” gives us expert tips:

Are you doing these?

We’ll not keep the 6 things a mystery; they are…

• Clinging to old eating strategies: eating nutritious whole foods doesn’t necessarily mean your portions or macronutrient balance still match your body’s needs and goals during perimenopause, menopause, and postmenopause, as hormonal changes, sleep, stress, gut microbiome changes, and previous dieting can alter how your body responds to food.
• Undereating protein: protein needs become more important with age because anabolic resistance makes it harder to use protein efficiently for muscle growth and retention, particularly while losing weight, so increasing protein at meals can help preserve and build lean muscle without relying on supplements or protein-enriched products.
• Creating too large a calorie deficit: severely restricting calories can contribute to loss of muscle along with fat, increased hunger and cravings, poorer training performance, and metabolic adaptations, so consistently underfueling can undermine rather than improve fat-loss and body-composition goals.
• Demonizing carbohydrates: carbohydrate restriction can be problematic for active women during perimenopause and menopause because carbohydrates help support training, muscle growth, thyroid function, sleep, and fiber intake, while insufficient carbohydrate and overall calorie intake may contribute to greater stress and worsening symptoms.
• Neglecting gut health and fiber: hormonal changes can affect digestion, bloating, and water retention, while adequate fiber supports gut health and can contribute to fat-loss and overall health, but fiber intake should be increased gradually rather than dramatically.
• Not drinking enough water: thirst cues can become less reliable with age and hormonal changes, while adequate hydration supports digestion, skin health, muscle function, and metabolic and hormonal processes, making it important to drink regularly rather than waiting until you’re thirsty.

For more on all of this, enjoy:

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Take care!