Menopause can bring about physical changes that catch many women off guard, and some may notice changes in their body composition.
Fat distribution shifts from the hips and thighs to the abdomen, potentially giving your body a completely new shape.
Fortunately, working out can help you avoid these changes. However, not all forms of exercise are beneficial during the transition period.
The British Menopause Society strongly recommends resistance training and strength training for weight loss during menopause.
Strength training is important for weight loss during menopause
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“For perimenopausal and menopausal women who want to lose weight and change their body shape, this is largely non-negotiable,” the institute explained.
“Regular and consistent weight-bearing exercise is the most efficient way to increase muscle mass and metabolic rate.
“Encourage moderate, regular strength training with one or two intense gym sessions. Simple exercises like squats, box press-ups, ankle taps, and bicep curls are ideal.”
They advise women to “in addition to traditional weight measurements, take body measurements such as bust, waist, and hips, as well as using clothing to assess changes in body shape.”
As women change the way they work out, they are also encouraged to ditch fad diets.
“It’s essential for menopausal women to consume carbohydrates, especially during increased levels of physical activity,” says the British Menopause Society.
“Exercising without enough carbohydrates will naturally have the opposite effect, as you will lose lean muscle mass.
“It’s worth discussing low-glycemic carbohydrates with women who are prone to insulin resistance or who experience sweet cravings.
“Carbohydrates should make up about 1.4 portions of your total diet.”
Fiber-rich carbohydrates help you eat more, keep you fuller longer, and help you eat less throughout the day.
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Strength training is important for weight loss during menopause
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Why is muscle mass important during menopause?
While there’s no one-size-fits-all approach to losing weight, it’s important to build muscle mass during menopause.
After the age of 50, your body loses a significant amount of muscle and is at risk of developing new abdominal fat.
Part of the reason is that muscle mass helps manage other factors such as blood sugar levels and insulin resistance.
