WEIGHT LOSS FOR WOMEN
Did you know approximately 40% of American women between the ages of 40 and 59 are considered overweight or affected by obesity? While there are several contributing factors for weight gain among older women (particularly around the abdomen), hormonal changes are often to blame. Estrogen, the female reproductive hormone, is directly involved in metabolism, maintaining a healthy weight and weight loss for women.
The link between weight loss and hormones
During menopause, a woman’s body goes through significant hormonal changes, decreasing the amount of estrogen and progesterone it makes.
Low levels of estrogen can cause a woman’s body to produce more insulin, which elevates blood glucose levels. Women who have chronically high blood glucose, or hypoglycemia, have a significantly higher risk of insulin resistance and therefore weight gain. Estradiol, a type of estrogen responsible for regulating metabolism and body weight, also declines at menopause, which can lead to weight gain in the hips and thighs. While these hormonal changes make it more difficult to lose weight, it’s not impossible. Here are seven ways to manage weight loss for women who are going through menopause:
- Eat enough protein at every meal
Protein influences the release of hormones that control appetite and food intake. It also encourages an increase in metabolism and fat-burning functions. To optimize hormone health, the healthcare providers at SynergenX recommend consuming a minimum of 20-30 grams of protein per meal. High protein food options include eggs, chicken breast, cottage cheese, yogurt, broccoli, lean beef, and fish (all types).
- Exercise regularly
Regular physical activity can reduce insulin levels and increase insulin sensitivity, which lowers your blood sugar and supports weight loss for women. Being physically active may also help boost muscle-maintaining hormones that decline with age, such as testosterone, insulin-like growth factor-1 (IGF-1), dehydroepiandrosterone (DHEA), and the human growth hormone (HGH).
- Avoid foods high in sugar and refined carbohydrates
Limiting or eliminating these foods may be essential for optimizing weight loss and hormones, especially in overweight or obese women with prediabetes, diabetes, or other insulin-resistant conditions like polycystic ovary syndrome (PCOS).
- Eat healthy fats
Healthy fats like coconut oil, palm oil, olive oil, and nuts help reduce insulin resistance in overweight or obese people and promote the release of satiety hormones. To optimize hormone health, consume one healthy fat source at each meal.
- Eat fatty fish
Fatty fish is the best source for long-chain omega-3 fatty acids, which have impressive anti-inflammatory properties and may also help reduce levels of the stress hormones cortisol and adrenaline.
- Find effective ways to manage stress
Chronic stress can cause cortisol (the stress hormone) to remain elevated, which can lead to excessive calorie intake and obesity. Try things like meditating, yoga, listening to relaxing music or journaling to help lower cortisol levels and boost your mood.
- Get plenty of high-quality sleep every night
Poor sleep has been linked to the imbalance of many hormones including insulin, cortisol, leptin, ghrelin, and the human growth hormone. The average adult needs between 7-9 hours of high-quality sleep per night to support healthy weight loss and hormones.
How to manage hormone imbalances you can’t control
Sometimes, even if you’re doing everything right and trying to keep your hormones in balance, you may still need additional support from a skilled medical professional. At SynergenX, we specialize in helping you overcome symptoms of hormone imbalance using an individualized approach to hormone replacement therapy and weight loss in women. It’s time to do what’s right and best for your health, energy, weight, and self-confidence. Call SynergenX at 888.219.7259 or fill out an online form to schedule an appointment. It’s your first step toward being healthy, inside and out.
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