Top 11 Menopause Metabolism Tips

Our metabolic rate naturally decreases with age, and the hormonal shifts can exacerbate this. Weight gain, particularly around the midsection, is a common concern for many women if metabolism is sluggish. Here are 11 strategies I use to help jumpstart or maintain metabolism before, during and after menopause.

1) Strength Training

Muscle mass naturally decreases with age, but strength training can help counteract this. Maintaining or increasing muscle mass is beneficial because muscle burns more calories at rest compared to fat. Incorporate weight lifting or resistance exercises into your routine at least two times a week.

2) Aerobic Exercise

Cardiovascular exercises like walking, jogging, swimming, or cycling can increase your metabolic rate and help burn fat. Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity each week. Moderate intensity gets the job done. be consistent, and don’t over-stress your system. Push yourself but maintain balance.

3) Eat Enough Protein

Protein can boost metabolism by supporting muscle repair and growth. It also provides a feeling of fullness, which can help with weight management. Consider including lean proteins like chicken, turkey, fish, beans, tofu, and plant proteins.

4) Stay Hydrated

Water is essential for metabolic processes. Sometimes, our bodies can mistake thirst for hunger. Drinking enough water can help ensure that you're eating only when you're truly hungry. Dehydration is chronic, widespread and real.

5) Eat Small, Frequent Meals

Instead of three large meals, consider eating smaller amounts more frequently throughout the day. This can keep your metabolism active and can help regulate blood sugar levels.Healthy snacks and portion control is key. Since you are not a kid anymore, three meals a day may not be necessary, You are not growing anymore, but you are maintaining your body.

6) Avoid Crash Diets

Extremely low-calorie diets can decrease your metabolic rate and lead to muscle loss. It's essential to eat a balanced diet that meets your nutritional needs. A calorie goal should be set with your health coach or doctor based on your unique lifestyle, eating habits, metabolism, and dietary needs.

7) Manage Stress

Chronic stress can lead to hormonal imbalances that slow metabolism. Consider stress-reducing techniques such as meditation, yoga, deep breathing exercises, or simply taking time for hobbies and activities you love. Adults need time-outs too.

8) Prioritize Sleep

Lack of sleep can impact hormones that regulate appetite and metabolism. Aim for 7-9 hours of sleep per night. Cleaning up your sleep routine can regulate stress hormones and improve calorie burn rate.

9) Limit Added Sugars and Processed Foods

Processed sugar does more damage and is connected to more disease and dysfunction within the body than almost any other food.Processed sugars and foods can contribute to weight gain and metabolic disturbances. Focus on whole foods and a balanced diet that's rich in fiber, vitamins, and minerals.

10) Let Go of Negative Self-Talk

Your self-limiting thoughts and negative self-talk can cause chronic stress, which leads to hormone imbalances which may cause weight changes, and difficulty managing weight. That’s why I believe negative self-talk is as important as diet and exercise for managing weight.

11) Consult with a Healthcare Professional

It's a good idea to speak with a doctor, nutritionist, or another healthcare professional about specific metabolic concerns or hormone therapy options.

*Remember, everyone's body is different. What works for one person may not work for another. It's crucial to find what's sustainable and effective for your individual needs.

My name is Jamie Arreola, M.A. Ed, and I am a certified Health and Wellness Coach, life coach and a functional nutritionist! Let’s work together to maximize each of these 10 tips and customize your habits and routine for maximum impact. Find me on the web at https://www.jamieactivates.com