How to Reverse Menopause-Related Fat Gain




How to Reverse Menopause-Related Fat Gain




Menopause can cause fat gain but if you’ve been beating yourself up because your once defined midsection is bulging…

It’s time to STOP!

You’ve worked hard for years, your kids are (finally) old enough to be independent…

Now it’s time to prioritise… YOU!

While stubborn belly fat and additional kilos often creep on over the years – and often concerns get dismissed as just ‘that time of life’ – it doesn’t have to be this way!

I’ve helped many peri and post-menopausal women get their body’s back and feel confident, sexy and gorgeous again.

Now it’s your turn!

Women around menopause often need slightly different approaches from those of a younger generation…

So if what once worked for you isn’t working any longer, you are quite normal…

Our bodies simply change with age.

So…

Let’s take a look at my top 4 steps for achieving a lean body around your menopausal years…



1) Resistance training

As we enter menopause, the natural drop in oestrogen decreases muscle mass and strength.

And as our muscles shrink, so does our ability to burn fat.

A sedentary lifestyle (often due to busyness or exhaustion) and low protein intakes are important contributors to the strength loss common in postmenopausal women.

The good news?

We can change this!

Up your protein intake and focus on resistance training…

You’ll combat muscle loss and as your strength grows so, too, will your fat loss efforts.



2) Address insulin resistance

Aging itself likely contributes to insulin resistance, as does the inflammatory process.

As the study Changes in muscle mass and strength after menopause points out, “Some biological factors, namely oxidative stress, inflammation, oestrogen, and other hormone deficiency are predictors of these phenomena.”

And while resistance training helps to reverse insulin resistance, these approaches do, too:

  • Choose foods rich in omega 3 fatty acids (fatty fish like salmon and sardines, walnuts and chia seeds) and antioxidants (including berries, kale, capsicum, and tomatoes)
  • Sprinkle cinnamon on your food and into your healthy smoothies
  • Supplement with chromium and magnesium
  • Follow a low glycaemic eating plan
  • Add herbs! Turmeric, ginger, and garlic are therapeutic and delish!

3) Prioritise sleep!

I know it’s tricky when life’s super busy and everything other than slumber seems like a higher priority…

But poor sleep reduces insulin sensitivity, increases the tiredness that triggers cravings, and creates the fatigue that encourages you to stay under the covers rather than exercise.

Sound familiar?

Then these simple tips might be just what you need:

  • Set a regular time to wake
  • Avoid blue light for at least 90 minutes before bedtime (this includes turning off your TV, smartphone, tablet)
  • Create an intimate, inviting boudoir that’s quiet, dark, comfortable and snuggly, just perfect for restful slumber
  • Turn off all email and other notifications
  • Limit your alcohol consumption
  • And practice the stress management techniques I recommend next…



4) De-stress

Ah, yes! Stress!

You’ve got a family to run, a career to maintain, finances to juggle…

Yet unmanaged stress could be the one thing stopping you from shifting belly and body fat.

It’s time to dive into…

  • Meditation
  • Fun date nights
  • Deep breathing
  • Yoga
  • Your favourite comedy show…

There are plenty of options that span the time commitment from minutes to hours.

Schedule these like you do other important appointments and relaxation will follow…

And often with these approaches, fat loss will become oh. so. much. easier. and you’ll feel more energised and happier than you may have in years.

Enjoy!

 

xx Nik

P.S. Whenever you’re ready… here are 4 ways I can help you get a leaner body:

  1. Grab a free copy of my new eBook

It’s the roadmap to eliminating bloating & belly fat, improving digestion, and getting a flat stomach. — Go Here

  1. Join the Lean Body Tribe and connect with women who are transforming their bodies and getting leaner

It’s our new Facebook community where busy women learn how to eat cleaner, train smarter, and get a lean body quicker. — Go Here

  1. Join our Lean Body Detox Program

It’s my most popular kickstart program that helps women say goodbye to belly fat, jumpstart their metabolism, increase energy and cut the cravings in 10 days flat. — Go Here To Grab Your Spot

  1. Work with me privately

If you’d like to work directly with me to take you from where you are now to your dream body … just pop your details in the form below… tell me a little about your situation and what you’d like to work on together, and I’ll get you all the details! — Go Here

References:

https://academic.oup.com/jcem/article/91/2/635/2843471

https://www.ncbi.nlm.nih.gov/pubmed/19949277

 

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