How To Lose Weight During Menopause

by Jen on May 18, 2017

Are you struggling to lose weight as you age? Here are my TOP TIPS for losing weight and keeping it off during menopause.

How To Lose Weight During Menopause

Each day, my inbox is full of messages from women who are struggling to lose weight.

Most of us have been in this position at some point in our life, but as we age, losing weight seems to get harder and harder! Even when we eat healthy and exercise, that stubborn weight just won’t budge.

Why Is It So Hard To Lose Weight During Menopause?

When a woman hasn’t had a menstrual cycle in 12 months, she is officially in menopause. But let’s also consider perimenopause here because typically, women find it difficult to lose weight in perimenopause as well, which can take place several years in advance of menopause.

So what’s happening to a woman’s body during perimenopause and menopause:

Hormones are fluctuating: Our levels of estrogen and rising and falling, which can lead to more fat storage.

Muscle mass has decreased: Due to lack of activity, hormone fluctuations, and aging, we tend to lose muscle mass.

Increased insulin resistance: Women tend to become more insulin resistant as they age, making them more susceptible to gaining fat.

Lack of sleep: Women typically have a hard time sleeping during menopause, and lack of sleep leads to weight gain.

So many women complain to me of increased belly fat when they reach menopause. As women, our fat storage shifts from our hips and thighs to our belly. Increased belly fat leads to an increased risk of Type 2 diabetes, metabolic syndrome, and heart disease.

Nutrition and Menopause

When we gain weight, we often think that it’s best to decrease the number of calories we are consuming and increase the number of calories we are expending. But, this is just not true!

Restricting calories too much and for long periods of time is actually detrimental to your health. It slows your metabolism and causes you to lose muscle mass.

The more muscle you lose and less nutrients you take in, the higher your risk for things like osteoporosis!

So, what should you eat during perimenopause and menopause?

The low carb way of eating

Eating low carb has been shown to reduce belly fat significantly.

A low carb way of eating works best for women in perimenopause and menopause because menopause is associated with a decrease in insulin sensitivity. Insulin sensitivity is your body’s ability to use carbs for fuel, instead of storing them as fat. So reduced insulin sensitivity means that you’re more likely to stash those carbs in your belly.

One of the most effective ways to manage decreased insulin sensitivity and avoid the weight gain that comes with it is to re-evaluate your carb tolerance and adjust your meals accordingly.

Some women become less tolerant of carbohydrates after menopause. If you’re noticing telltale signs like energy highs and crashes after eating starchy food, an experiment with lowering carb intake might help.

Exercise and Menopause

Many women lose muscle as they age. I talk to so many women who think that cardio is the best exercise – the more they sweat, the better.

I’m here to tell you that as an aging woman, cardio is detrimental to your health.

I’m not saying ALL cardio is bad, but there are types of cardio that are better than others.

HIIT Training

Incorporating high intensity interval training (HIIT) into your workouts just two times a week will have a tremendous benefit. This could be as simple as combining fast walking with intervals of running.

HIIT is a great way to fight back by boosting metabolism and burning more fat in a shorter period of time during the exercise and after.

Weight Training

We tend to lose more muscle after the age of 50. If we do nothing about our muscle loss, it takes us longer to burn calories at 60 than at 20.

Muscle burns more calories than fat every second of the day, so if we’re not using them, we need to add weight lifting to our weekly routines to help replace the muscle we’re losing.

It’s as simple as lifting weights just twice a week. Free weights or resistance bands are great options. If you need help getting started, please CONTACT me and I’m happy to help.

Weight training is also the best thing you can do for your bones. It improves bone strength much better than calcium chews or other supplements (you can get the full story on bone strength and how to avoid osteoporosis here). Since bone loss is such a serious concern for women after menopause, this is definitely a benefit we need!

Other Tips For Losing Weight During Menopause

Get adequate sleep

Getting enough high-quality sleep is important for achieving and maintaining a healthy weight. But, menopause can sure mess up the joys of sleep due to hot flashes and estrogen deficiency.

But there are some things you can do to try and get a better sleep:

  1. Do HIIT exercise to help boost your metabolism and improve sleep.
  2. Go to bed earlier. A lot of research has shown that staying up late increases levels of the hormone ghrelin, which increases carb cravings and decreases leptin, which is our “fullness” hormone. Just what we don’t need.
  3. Turn off the electronics an hour before bed. Research has shown that getting away from the TV, cell phones, laptops, etc. an hour before going to bed improves sleep. The less artificial light we have on in the house near bedtime, the better.

Lower Stress

In addition to increasing the risk of heart disease, stress leads to elevated cortisol levels, which are associated with increased abdominal fat. Practice yoga or other forms of self care to help alleviate stress.

Although losing weight may be your primary goal, it’s important that you make changes you can maintain over the long term. It’s best to focus on health, rather than the number on the scale.

Maintaining a healthy lifestyle can help you look and feel your absolute best during menopause and beyond. Maybe you want to consider having a look at my Drop a Dress Size 21-day program. It has the tools to let you reset your body, lose weight and start feeling great.

 

{ 0 comments }

Print This Print This

Low Carb Cheddar Biscuits

by Jen on May 15, 2017

Enjoy biscuits on a low carb diet! These Cheddar Bisquits are full of flavour but low in carbs.

Low Carb, Keto, Grain Free, Gluten Free, Sugar Free, Nut Free

Low Carb Cheddar Biscuits. These biscuits are easy to make and taste divine! Perfect paired with a low carb soup or chili.

For as long as I can remember, I’ve always enjoyed biscuits.

Biscuits make the perfect accompaniment to chili, soups, stews, or casseroles. They are the ultimate comfort food.

For a while, I’ve been using Bisquick to make biscuits. I realize this isn’t the best option, but we didn’t have them too often, so I thought it was okay.

Then, I looked at the list of ingredients a little closer and to my surprise, they are actually quite unhealthy! Some of the ingredients listed are:

  • bleached flour
  • corn starch
  • dextrose (aka sugar!)
  • palm oil
  • canola oil
  • sugar (again!)
  • DATEM (WTF?)

Not only are the ingredients questionable, these biscuits don’t qualify as low carb!

I was determined to find a good low carb biscuit recipe that is 1) easy to make, and 2) tastes great!

I have found that recipe!

These biscuits will take you about 5 minutes to whip up. Then, just bake in the oven for a few minutes and you’re good to go. They are even great the next day.

Serve with my Skillet Zucchini Lasagna for a complete meal!

Low Carb Cheddar Biscuits

51

Prep Time: 5 minutes

Cook Time: 12 minutes

Total Time: 17 minutes

Yield: 8 biscuits

Serving Size: 1 biscuit

A simple and delicious low carb biscuit recipe!

Ingredients

  • 1/3 cup coconut flour
  • 6 oz sharp cheddar cheese
  • 1 tsp garlic powder
  • 1/4 tsp baking powder
  • pinch of salt and pepper
  • 3 eggs
  • 1/3 cup butter, melted

Instructions

  1. Preheat oven to 400F. Grease a baking sheet with coconut oil.
  2. In a bowl, combine coconut flour, garlic powder, baking powder, and salt and pepper.
  3. In a separate bowl, whisk together eggs and butter.
  4. Add wet ingredients to the dry ingredients and stir until there are no more lumps.
  5. Fold in the cheese.
  6. Drop spoonfuls of batter onto your prepared baking sheet and bake in oven for 10 - 12 minutes, or until edges are browning and tops are golden.

Notes

Cal: 186 Fat: 17g Carbs: 3g Net Carbs: 1.3g Protein: 8g

http://thefithousewife.com/2017/05/low-carb-cheddar-biscuits.html/

{ 0 comments }

Print This Print This

Why Intermittent Fasting Is So Successful

May 11, 2017

Have you tried a specific “diet” before? I know, that’s probably a silly question. I think we have ALL tried a “diet” at least once in our lives. I was the queen of diets a few years ago. I tried them all – Acai Berry pills, Cabbage Soup Diet, Lemon Juice Cleanse, the 21 Day […]

Read the full article →

Low Carb Shake And Bake Chicken

May 8, 2017

Make your own Low Carb Shake and Bake Chicken at home. Simple, crispy, and delicious! Low Carb, Keto, Paleo, Whole30, Dairy Free, Grain Free, Gluten Free, Sugar Free, Soy Free For years I’ve been making my family shake and bake chicken. It’s something everyone looks forward to. First, I started buying the store-bought Shake N’ […]

Read the full article →

Healthy Gift Ideas For Mother’s Day

May 4, 2017

Ditch the chocolate this year and give your mom a gift she really wants! Here are some of my top picks for a healthier Mother’s Day gift. I can’t believe Mother’s Day is almost upon us! Mother’s Day is one of my favourite celebrations. Of course, it’s not about how big a gift we can receive, […]

Read the full article →

Delicious and Fluffy Low Carb Pancakes

May 1, 2017

Think you need to give up pancakes on a low carb way of eating? Think again! These Delicious and Fluffy Pancakes will satisfy your pancake craving! Low Carb, Keto, Paleo, Dairy Free, Gluten Free, Soy Free, Sugar Free One of the things I was worried about when I switched our family over to a low […]

Read the full article →

Why Strength Training Is Better For Women

April 27, 2017

I get this question from women all the time… “Which workout should I be doing to lose weight?” When I ask these women what they are currently doing, it typically involves a lot of cardio. For some reason, us women (and maybe some men) have it in our heads that the more we sweat during […]

Read the full article →

How To Make Your Own Healing Bone Broth

April 24, 2017

Make your own gut healing bone broth at home – it’s so easy and delicious! Low Carb, Keto, Paleo, Gluten Free, Sugar Free, Soy Free, Dairy Free, Grain Free For the past few months, I’ve been drinking bone broth! To be honest, I never really saw myself as someone who drinks bone broth. I thought […]

Read the full article →

Cheeseburger Zucchini Boats

April 17, 2017

Do you LOVE a good cheeseburger? Then you’ve got to try these Cheeseburger Zucchini Boats! Low Carb, Keto, 21 Day Fix, Grain Free, Gluten Free, Soy Free, Sugar Free, Nut Free I have fallen in love again with burgers!! When I was eating a low fat, high carb diet, I avoided burgers most of the […]

Read the full article →

How to Get Through The Easter Holidays

April 13, 2017

Are you worried about Easter and all the candy you’ll be surrounded with? Don’t be! Follow my plan so you can stay on track. Are you worried about Easter? Are you worried that you’re going to totally fall off track and succumb to the dreaded sugar monster? It doesn’t have to be that way. Let […]

Read the full article →