Menopause can bring many physical changes that catch a great number of women off guard, with some noticing a shift in body composition.
A fat distribution moves from the hips and thighs to the abdominal area, it may cause the body to take on a new form entirely.
Fortunately, working out can help circumvent these changes. Not all forms of exercise are beneficial during the transition period, however.
The British Menopause Society strongly recommends resistance and strength training for menopausal weight loss.
Strength training is critical for weight loss during menopause
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“This is almost non-negotiable for perimenopausal and menopausal women who want to lose weight and change their body shape,” explained the Institution.
“Regular, consistent weight resistance exercise is the most efficient method for increasing muscle mass and metabolic rate.
“Encourage moderate, regular strength exercise over one or two intense gym sessions. Simple exercises like squats, box press ups, ankle taps and bicep curls are ideal.”
They “advise women to take body measurements such as bust, waist and hips, as well as using clothes to assess body shape changes, along with conventional weighing”.
As women change the way they work out, they’re also encouraged to ditch popular fad diets.
“It’s essential that menopausal women consume carbohydrates, especially while increasing physical activity levels,” says the British Menopause Society.
“Exercising with insufficient intake of carbohydrates will result in lean muscle mass loss, which will of course be counterproductive.
“It’s worth discussing low glycaemic carbohydrates with women who may be susceptible to insulin resistance, or those who experience sweet cravings.
“Carbohydrates should make approximately 1.4 of all meal portions.”
By increasing the bulk of a meal, fibre-rich carbohydrates help the body feel fuller for longer, helping moderate the amount of food consumed throughout the day.
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Strength training is critical for weight loss during menopause
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Why is muscle mass important during menopause?
Although there is no size-fits-all approach to weight loss, it’s important to build muscle mass during menopause.
The body loses a substantial amount of muscle after the age of 50, putting the body at risk of new belly fat.
This is partly because muscle mass helps manage other factors like blood sugar and insulin resistance.
