Living With Menopause In Health And Fitness.

As we get older, it seems like our metabolism slows down.

That means it’s easier to put on weight, and harder to lose weight. 

Unfortunately, this is especially true for menopausal women, where hormone changes can lead to even more unwanted weight gain. 

If you are one of those people, going through this struggle right now, there’s no need to worry…

There are ways to manage this, and even shed those extra pounds. And the best part? 

They don’t have to be complicated!

One thing I’ve learned as a coach and through running KMAK Fitness is that when you’re going through menopause, it’s crucial to adjust your diet to match the changes happening in your body. 

Now, everyone is different, so what works for one person might not work for another. But I’ve got some tips that can help most people get on the right track.

What To Eat During Menopause.

First things first – focus on eating a healthy and balanced diet. Keep an eye on added sugars and saturated fats – cutting back on these can make a massive difference when it comes to managing your weight.  

Focusing on eating more fruits, vegetables, whole grains, and lean proteins is a great way to get the nutrients you need while keeping your calorie intake in check. Whilst you should try to limit processed foods and alcohol as much as possible as these can sneak in extra calories.

 Here’s what a typical meal plan could look like:

For breakfast, I suggest some simple and tasty options like:

• Whole grain toast with avocado and a boiled egg.
• Greek yoghurt topped with berries and almonds.
• oatmeal made with almond milk, banana, and a spoonful of almond butter.

All three are tasty, nutrient rich options that are low in fat…

But that doesn’t mean portion sizes can go out the window, so keep an eye on that! Once you’ve fueled up on breakfast, make sure you drink plenty of water to keep you going until lunch time.

Speaking of lunch, here’s a few options that I would recommend:

• Grilled chicken breast with roasted vegetables and brown rice. 
• Turkey and cheese sandwich with a side of fruit.
• Lentil soup with whole grain crackers.

As for snacks, you want things that are packed with energy to keep you pushing through your day until dinner.

• Apple slices with almond butter.
• Carrot sticks with hummus. 
• Nuts and dried fruit.

And at dinner, here are a few different choices:

• Grilled salmon with roasted sweet potatoes and steamed broccoli.
• Chicken stir-fry with brown rice and mixed vegetables.
• Whole wheat pasta with marinara sauce and a side salad.

This meal plan focuses on a good mix of healthy carbs, proteins, and fats, plus lots of fruits and veg. 

Obviously I know that you can’t live off the same three meals over and over again…

But I hope this is enough to get you started, and to give you some idea of what sort of things are a good choice when trying to thrive in your journey of health and fitness whilst menopausal.

But it’s not only about what you eat – The things you do can have just as much of an impact, more on that below.

Menopause And Weight Loss – It’s Not Only What You Eat.

Exercise:

 When it comes to weight loss during menopause, aerobic exercises like brisk walking, cycling, and swimming are great for burning calories and boosting heart health. 

Don’t forget about resistance training either…

Lifting weights or doing bodyweight exercises.

This helps in maintaining and building muscle mass. Don’t worry though – you won’t get bulky.

But building some muscle tissue means you burn more calories at rest and keep your metabolism working hard.

In short: more muscle means it’s easier to stay lean.

Here’s my advice on easing yourself into a workout routine:

The first step could be the most important…

Set realistic goals for yourself.

Start small with achievable targets and gradually ramp up the intensity and duration of your workouts as you get more comfortable.

It’s also massively important to find an activity you actually enjoy. If you’re having fun, you’re way more likely to stick with it.

Pick something that feels engaging to you.

And remember, consistency is the name of the game…

Even if it’s tough at first, keep at it. Over time, you’ll start to see improvements all over…

• On the scales.
• In your physical fitness 
• And in your overall health. 

Just take it one step at a time and don’t give up!

Sleep:

Diet and exercise aren’t the only things you should focus on when going through menopause…

Getting enough sleep is super important too, and helps with weight loss more than you think!

Here’s my top tips for a great night’s sleep:

• Try to go to bed and wake up at the same time every day, even on weekends.

• Create a sleep-conducive environment by keeping your bedroom cool, dark, and quiet.

• Avoid caffeine, nicotine, and alcohol, as they can interfere with sleep.

• Relax before bed – Reading, meditating, or warm bath before bed to help calm your mind and prepare your body for sleep.

If you are reading this right now and are struggling with menopause…

Please give today’s advice a try, I know that it will help you. Inside KMAK Fitness, we pride ourselves on the work that we do with all of our clients, and especially those we have helped who are menopausal.

If you can only take one piece of encouragement from reading this, let it be this…

If the women we have helped can make progress in their health and fitness journey, then so can you.

You can 100% do that alone, but just know that you don’t have to – because we would love to help you too! Book a call with us here.