Stop Weight Gain in Menopause
Menopause. It’s never a word women want to hear, but this stage of life is inevitable. What’s not inevitable is the weight gain, insomnia, depression, and sluggishness that often accompanies it.
Forget about the stereotypes, menopause doesn’t have to be scary. With my help, you can sail through the changes and come out stronger, fitter, and leaner.
My Menopause Fat Loss Program was developed from years of research and real world experience helping clients reverse their menopausal weight gain and other unpleasant symptoms.
As always, my primary focus is your health. You will lose weight on this plan, but that’s not the end goal. The ultimate aim is to show you how to take care of your body and optimize your health so you can handle whatever life throws at you and age well at every stage.
Understanding Menopause
While all women experience menopause differently, there are similar symptoms as you move through perimenopause and into menopause itself.
Perimenopause typically occurs when women are in their early 40s and is characterized by fluctuating estrogen levels and declining progesterone. At this stage, women may begin to experience insomnia, mood changes, weight gain, and irregularities with their menstrual cycle.
Menopause occurs when there has been no menstrual cycle for 12 consecutive months. The typical age for this is around 50 years old.
Menopause is a long and often difficult process as it affects not just your menstrual cycle but other hormonal systems such as your metabolism.
The ups and downs of your adjusting hormones not only slow your metabolism and decrease muscle mass, they can also shift weight gain fat stores from the hips and thighs to the belly. Known as visceral fat, weight gain in this area is a key culprit in insulin resistance and heart disease.
The Best Way to Combat Menopause Weight Gain
The Menopause Fat Loss program contains everything you need to kickstart your fat loss journey while also increasing your muscle mass and bone density.
During the program, we address the four key areas of menopausal weight management:
Protein
When we talk about muscle loss, we have to talk about protein. This key nutrient is one of the building blocks of muscle mass, and a great way to fire up your metabolism.
We want to get more protein in your diet as it stimulates the metabolism and encourages muscle growth, expends energy, and slows digestion which keeps you feeling fuller for longer.
Strength
We naturally become weaker as we age, which is why it’s important to prioritize strength training as you age. When you perform resistance exercises, you signal your body to either retain or add muscle which, in turn, improves bone density. This is critical as it doesn’t just boost your metabolism, it also helps keep you flexible and strong enough to avoid injury.
Stress
Stress is a huge factor in overall wellness so it’s no surprise that high stress levels can worsen the symptoms of menopause.
Chronic stress also leads to elevated levels of the hormone, cortisol, which stimulates the appetite. If you’re experiencing cravings and regularly overeating, the culprit could be cortisol. Getting this hormone under control helps reduce insulin resistance and therefore weight gain.
Sleep
Poor sleep is a common complaint in menopause. Many women find themselves tossing and turning through the night due to night sweats and hot flashes.
After a bad night’s rest, it’s even more tempting to reach for the snacks, powering up on sugar to get you through the day. That’s because poor sleep elevates the hunger hormone, ghrelin, while reducing the satiety hormone, leptin. In short, you’ll experience appetite dysregulation - eating more because you feel less satisfied at mealtimes.
What to Expect on the Menopause Fat Loss Program
The Menopause Fat Loss Program attacks weight gain on a number of fronts - nutrition, exercise, and lifestyle.
Nutrition
Our diet is the foundation of our health, so it’s a great place to start.
We begin by calculating how many calories you need to consume daily, along with a breakdown of your protein, carbohydrate and fat intake.
Once we have the numbers, we’ll create a custom meal plan, full of suggestions for delicious entrees, appetizers and desserts, to help you hit your targets while enjoying your new diet.
Exercise
This comprehensive program includes a training regime, specially developed to optimize fat burning.
I’ll provide you with a weekly template of daily activity, carefully crafted to provide a mix of strength training and lower resistance movement such as walking or cycling. This routine can be adjusted further to fit your lifestyle and schedule - making exercise an enjoyable habit rather than a dreaded chore.
Lifestyle
As a certified coach and personal trainer, I’m very experienced in guiding clients to make lasting and positive changes. We’ll look at the lifestyle habits that aren’t contributing to your health goals, switching them up for behaviors that support your wellness such as mindful eating, good sleep hygiene, and stress relief.
I’ll also provide research and advice around the best supplements for menopause, covering why you need each nutrient and the ideal dosage.
Taking this holistic approach guarantees lasting results that can transform your health over the long-term so if you’re nervous about menopause or feeling tired, sluggish, and unhappy about your changing body, don’t panic. I’ll help you develop a sustainable and achievable action plan that’ll keep you trim and healthy as you age.
Priced at $275 + HST, the Menopause Fat Loss Program is available through download after purchase and through the Maple Hill Health and Fitness App.