Looking after your body, your physical and mental health and wellbeing becomes essential when you begin to go through perimenopause and menopause. Strength training and your diet (as well as sleep, hydration and stress management), play a big role in determining your body composition during this time. Here are 10 reasons why adding in strength training and a high fibre/high protein diet is SO important in regards to weight management and fat loss:
Increased Muscle Mass: As women age and go through menopause, their muscle mass naturally decreases. Strength training can help to counteract this loss by building and maintaining lean muscle mass.
Improved Insulin Sensitivity: Strength training can improve your body's sensitivity to insulin, which is important for maintaining healthy blood sugar levels. When your body becomes less sensitive to insulin, it can lead to weight gain and an increased risk of type 2 diabetes. By strength training, you can help your body use insulin more effectively, which can improve your overall health and help you lose body fat.
Increased Resting Metabolic Rate: Your resting metabolic rate (RMR) is the number of calories your body burns at rest. Strength training can increase your RMR, which means your body will burn more calories throughout the day, even when you're not exercising. This can help you lose body fat and maintain a leaner physique.
Increased Fat Burning: Strength training can also increase your body's ability to burn fat. During strength training, you're creating small tears in your muscle fibers, which your body repairs during recovery. This process requires energy, which means your body will burn more calories and fat during the recovery period.
Improved Body Composition: By building lean muscle mass and reducing body fat, strength training can improve your overall body composition. This means that you may weigh the same, but look leaner and more toned. Improved body composition can also have positive effects on your health, including improved bone density, reduced risk of heart disease, and improved mood and energy levels.
WHY A HIGHER FIBRE AND HIGHER PROTEIN DIET WORKS:
Eating a high fibre and higher protein diet can help with weight management by increasing feelings of fullness and reducing hunger.
Reduces Risk of Chronic Diseases: Eating a high fibre and higher protein diet can help to reduce the risk of chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer. Fibre helps to regulate blood sugar levels, while protein supports the growth and repair of tissues, including the heart and blood vessels.
Improved Gut Health: A high fibre diet can promote the growth of beneficial bacteria in the gut, which can improve digestive health and reduce the risk of conditions such as constipation, bloating, and irritable bowel syndrome (IBS).
Supports Bone Health: As women go through menopause, they may experience a decline in bone density. Eating a higher protein diet can help to support bone health by providing the necessary building blocks for bone tissue, while fibre helps the body to absorb calcium, a key nutrient for bone health.
Reduces Menopause Symptoms: Eating a high fibre and higher protein diet can help to reduce the symptoms of menopause, such as hot flashes, mood swings, and fatigue. Protein supports the production of neurotransmitters that regulate mood, while fibre helps to stabilize blood sugar levels and promote feelings of fullness and satiety.
Ultimately, it is up to you...you can control what you put into your mouth and how you move your body.
I recommend strength training 2-4 x per week, and eating 3 main meals per day, with protein, vegetables, high fibre carbohydrates and a little quality fat. Eating like this keeps you fuller, healthier and feeling energised (and craving less junk food). You can still have 1-2 small snacks if you need them.
If you don't know where to start, invest in a qualified, experienced coach or personal trainer/nutritionist. Be patient, practise lifting weights for at least one year (but make it a lifestyle), continue walking or doing some cardio exercises that you enjoy, for heart health, drink more water (less alcohol and coffee), and you will reap the benefits for years to come.
Any questions, I'm here to help. I am in this age bracket (48) and I really feel how strength training and eating like an adult has improved my body composition throughout my 40's.
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