I want to talk to you about something that isn’t prevalent enough in the fitness industry, and that is, the challenges women face during perimenopause and menopause and the impact it has on weight management, metabolism and body composition.
If you’re over 40 and have noticed a shift in body composition or weight gain but your diet and lifestyle hasn’t changed, then this is for you.
As women age, it’s very common for body composition to change. These changes may include weight gain, an increase in body fat, especially around the abdomen, and a decrease in muscle mass and strength. These changes can be due to a variety of factors, including hormonal changes, a decrease in physical activity, and changes in nutritional requirements. Some of the challenges women over 40 may face in terms of body composition changes include:
Weight gain: this is due to a variety of factors, including a decrease in muscle mass, hormonal changes, and a decrease in physical activity.
Decreased metabolism: As women age, their metabolism tends to slow down, which can make it harder to maintain a healthier weight.
Decreased strength and mobility: A decrease in muscle mass can lead to decreased strength and mobility, which can make it harder to engage in physical activities and maintain an independent lifestyle.
Increased risk of chronic diseases: Being overweight or obese, especially carrying excess abdominal fat, can increase the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers.
But ladies, don’t let this get you down! Yes ageing is rather inconvenient however, this could be the time in your life where you can truly discover where your limits are. This could be the time where you can step out of your comfort zone into a world of possibilities, so don’t let a mere number dictate your quality of life.
Here are 4 lifestyle changes you can make to feel more vibrant, confident and unstoppable!
- Increase your muscle mass
- Lifting heavy weights is the number one thing you can do to increase your muscle mass
- It is also incredibly empowering and confidence boosting
- Up your incidental exercise
- Move as much as possible during the day even if its short walks or a standing desk
- It’s time to prioritise your health & wellbeing and maybe strike more of a work-life balance
- Reassess your eating habits
- Are you getting enough protein throughout the day to keep you satiated and support building muscle mass?
- What is your relationship with food like?
- Be more selfish
- Life is busy, you’re juggling a million things at once so maybe you feel guilty when you want to curl up with a book or escape the house. Don’t feel bad, self-care isn’t a luxury, it’s a necessity.
