How to Lose Weight During Perimenopause

How to lose weight during perimenopause can be a daunting prospect. Women begin menopause as a natural part of the aging process and their bodies' natural processes determine how much they will shed. For some women, the change in hormones alone is the greatest challenge; for others, the change in food consumption is. Whatever the case, a little knowledge of what you can expect may help you make a more informed decision about the type of weight loss program you should try.

The hormonal changes that occur during perimenopause signal the body to slow down its metabolic rate. This can result in weight loss because the body will require less energy to maintain activity. In addition to slowing metabolism, this change also affects how the body stores fat. While the body is burning fewer calories, fat cells are expanding, which results in an increase in body fat. A slower metabolic rate coupled with an increase in body fat can contribute to overweight or obesity.

Women who are undergoing menopause and looking for information on how to lose weight during perimenopause have a lot of confusing and sometimes conflicting advice. One popular piece of advice is to take more walks. While this can contribute to weight loss in many ways, it is not likely to be the only factor. Exercising has also been recommended to aid weight loss, although not as a replacement for other forms of exercise such as weight lifting. If you want to try an exercise routine, it's important to know whether this form of exercise will help you or whether it will cause you harm.

Many women do not realize that certain foods can actually speed up their body's metabolism. These are typically starchy carbohydrates that are digested too quickly. While these foods may provide energy, they also tend to leave people feeling bloated and full, which is not ideal for trying to lose weight.

Eating more fruits and vegetables is an alternative to starchy carbs. Fruits and vegetables are rich in fiber and complex carbohydrates, which help regulate the body's metabolism. When combined with exercise, fruits and vegetables can also help boost a woman's metabolism and increase her natural weight loss ability. Another way to increase the metabolism naturally during menopause is to include protein-rich foods such as fish, tofu and legumes.

Some women mistakenly believe that drinking hot tea, coffee or alcoholic beverages will speed up their weight loss. While these drinks may temporarily spike your metabolism, they will actually do the opposite by slowing it down. As a result, these drinks should be avoided while you are trying to learn how to lose weight during perimenopause. Instead, sip on cold water with a squeeze of lemon or squeeze some fresh grapefruit juice into your tea.

Exercise is also a popular way of losing weight during menopause. Exercise can improve the circulation and tone muscles. There are many types of exercise from walking and running to circuit training and yoga. Exercise can promote long, leaner muscles that burn calories all day. Many women have also found that taking vitamin supplements such as folic acid, vitamin D and calcium can accelerate weight loss. However, these supplements should be taken cautiously because high doses of these vitamins may cause some unpleasant side effects such as nausea, bloating and vomiting.

Learning how to lose weight during perimenopause is about more than losing extra weight. While naturally occurring estrogen may play a role in weight loss, estrogen alone will not do the trick. The goal is to reduce overall body fat while increasing muscle mass. Diet, exercise and supplements are some of the best ways to accomplish this goal. While these natural methods can work for some women, they are not for everyone.