Navigating through menopause can feel like an uphill battle, especially when it comes to managing your weight. Many women over 40 find themselves struggling with weight gain, a common side effect of the menopausal transition. But it doesn’t have to be an inevitable part of ageing. With the right approach, losing weight and reclaiming your confidence is entirely possible. Our clients are a testament to this, successfully shedding 1-2 stone by following a tailored exercise and nutrition program designed specifically for women around the menopause.
Understanding Menopause and Weight Gain
Before diving into which exercises help our clients achieve these remarkable results, it’s crucial to understand the unique challenges menopause presents. As women approach menopause, significant physiological changes occur, primarily due to fluctuations in sex hormones like estrogen and progesterone. These changes can lead to a host of symptoms, from hot flushes and night sweats to joint pain and muscle loss, all of which complicate the weight loss process.
One critical factor in menopause-related weight gain is the impact of hormone fluctuations on the body’s metabolism and stress response. Increased sensitivity to cortisol, the stress hormone, can lead to leptin and insulin resistance, making it harder to lose weight. Additionally, decreased muscle mass and bone density slow down the metabolism, further complicating efforts to shed pounds.
The Exercise Conundrum
Many women in their 40s and 50s attempt to counteract this weight gain with exercises that were effective in their 20s and 30s, such as HIIT workouts, spinning, and jogging. However, these activities often don’t yield the desired results during menopause. High-impact exercises can exacerbate joint pain and injuries, while long-distance cardio can lead to muscle loss, making the body flabbier and less toned.
The Best Exercise Around Menopause: Low-Impact Strength Training (LIST)
Based on our extensive experience working with women over 40, we’ve found that low-impact strength training (LIST) is the most effective way to lose weight around menopause. LIST focuses on slow, controlled movements using body weight or moderate weights, which has several advantages:
- Reduces Stress on the Body: Keeping cortisol levels low is essential for weight loss, and LIST does just that, facilitating a hormonal environment conducive to shedding pounds.
- Builds Muscle and Tones the Body: By increasing muscle mass, LIST not only improves overall body shape and tone but also boosts metabolism, allowing for more flexible eating while still losing weight.
- Gentle on Joints: With no high-impact jumping or running, LIST minimizes the risk of injury, making it sustainable for women dealing with joint pain or mobility issues.
- Improves Cardio Fitness: Despite being low-impact, LIST still enhances cardiovascular health, contributing to overall well-being.
Real Results: Sue Adcook’s Journey
Sue Adcook’s story exemplifies the effectiveness of our approach. At 54, Sue felt lethargic, unhappy with her appearance, and was losing her zest for life. Traditional diets and gym routines failed to make a dent in her weight or shape. After joining our program, Sue focused on mindset, learned about macros, and embraced LIST. The results speak for themselves: she lost over a stone, dropped to a comfortable size 10, and saw significant improvements in fitness, energy, and confidence.
Conclusion
Menopause doesn’t have to mean giving up on your body or your health. With the right guidance, especially from a menopause weight loss private coach, and a tailored exercise program like LIST, it’s entirely possible to lose weight and feel fantastic during this new chapter of life. Our clients’ success stories, like Sue’s, are a testament to the power of understanding and adapting to your body’s needs during menopause. If you’re ready to embark on your weight loss journey around menopause, we’re here to guide you every step of the way.
