Whittle your Middle during Menopause!

Remember when you could eat pretty much anything you wanted and remain at the same weight? Remember when you could just go for a walk or 2 a week and notice your jeans getting looser? Remember?? For many of us, those days are gone. What is going on? This is a question I get from clients many times a week. Seems like we have to work twice as hard just to maintain our weight, let alone lose a few pounds. Guess what? There is a physiological reason for this and luckily there are some concrete solutions as to how to deal with this issue. It is related to peri menopause and menopause. 90% of women experience increased weight between the ages of 35-55 years old. It is a gradual weight gain, that tends to sneak up on us and suddenly we have 10-20 extra pounds to lose. These pounds are more difficult to lose due to several factors.
HORMONES,STRESS, INSULIN RESISTANCE
I cannot help much with the first 2 factors but there are things we can do in relation with diet to combat insulin resistance. Insulin Resistance can be a huge contributor to weight gain and occurs when our bodies convert most of the calories we eat to FAT due to fluctuations in blood sugar.
What can we do about this?
1. GET RID OF THE DIET MENTALITY - this is a lifestyle change. You need to focus on changes that you can live with over the long haul. Gone are the days of having a shake for breakfast and lunch and a frozen diet dinner at night. If you cannot live with your dietary changes and go back to old habit - the weight will come right back. Additionally, scientific research has proven that quick weight loss from a very low calorie diet can slow down our metabolism. We want to keep the metabolism burning calories constantly all day.
2. Eat several small meals a day. This helps to level out your blood sugar. WIld swings in blood sugar increase appetite and cravings for refined carbohydrates. Going long periods of time without eating slows metabolism and consequently the next meal eaten - your body will hold on to every calorie. Shoot for a meal or snack every 3-4 hours.
3. Increase your protein intake. Protein comes from meat, fish, nuts, seeds, eggs, legumes, nut butters etc... The body has to work harder to break down protein than carbohydrates and thus burns more calories eating protein. This is referred to as the Thermic Effect of Food. Protein also keeps us full longer than carbs. Always combine a protein and a carb when you eat. For ex. Have a handful of almonds or a cheese stick with your fruit or put peanut butter on your toast instead of jelly or butter. You will notice a difference in your fullness level almost immediately.
4. Cut down on the WHITE STUFF - sugar and white flour based foods. Much research on menopause has proven that when we take the white out of our diet - weight loss increases!! If you are going to have a sweet or dessert - have it within the context of a meal as oppose to skipping lunch to have an ice cream cone.

I will discuss blood sugar and diet in depth in another newsletter but for now - work on cutting back as much as you can and replacing these foods with protein and healthy fats and complex carbs. It will make a difference.

Please feel free to give me a call or e-mail me with further questions on this topic. I have many clients right now that are successfully losing weight after telling me they never thought they could, following these methods.

To your health!

Noreen Gallo MSRD
Registered Dietitian
Nutrition Counseling
(603)598-0292 tel