Several weeks ago I asked my audience about what concerns or struggles they were dealing with the most. I received more replies with questions about perimenopause and weight gain so I thought I'd share with you a few things.
Perimenopause usually begins in your 40s, a good 8 to 10 years before menopause (I had no idea was this long, you?). It's similar to puberty in the sense that we go through a whole lot of physiological shifts. We'll all experience different changes at different times and to different degrees, but one thing that is certain - we're all going to go through it at some point or another.
Symptoms of perimenopause may include:
Hot flashes
Irregular Periods, heavier periods or worse PMS
Weight gain
Heart palpitations or increase in heart rate
Brain fog
Loss of sex drive
Vaginal dryness
Night sweats
Insomnia
Mood swings
Changes in skin and hair
And of course the symptom I get asked about most, weight gain.
The things you used to be able to get away with aren't working for you anymore. You FEEL like you LOOK at a ice cream and gain weight. You're eating well, yet STILL feel like you're gaining weight around your belly.
You're not crazy, and you're not alone. It's all true. And as unfair and annoying as it is, if you want to get results - at least when it comes to decreasing body fat - you're going to have to work harder than ever. But the message is clear. It is still a matter of calories in and calories out. If you are eating more calories than you are burning, you will gain weight, whether peri-menopausal or not.
One of the reasons women experience (what seems to be unexplained) weight gain is due to decreased insulin sensitivity. Decreased insulin sensitivity (or insulin resistance) essentially means that we aren't as efficient at clearing blood sugar out of our blood stream, leaving higher amounts circulating eventually to be stored as fat.
All this means is that what you eat (and drink!) becomes EVEN MORE IMPORTANT. You likely need to pay closer attention, or re-examine your intake, specifically your simple carbohydrates. Taking down the amount of less nutritious, sugary carbs and do your best to increase your healthy grains, veggie and PROTEIN intake will go a long way here.
This also means that you need to be VERY aware of all the little things you mindlessly pop in your mouth throughout the day. The handful of nuts, eating the leftovers on your kids plates and licks, bites, and tastes while you are cooking.. , etc...They ALL add up, and remember, hormonally you're simply NOT in the same place you were before going through these shifts.
Wanna know what INCREASES insulin sensitivity?
Resistance training!! Building muscle is *literally* like insurance for your body. If you haven't started yet, START NOW! And if you need help with this, please let me know.
So many women come to me telling me that they've increased their running mileage or started taking more spin classes, Peloton sessions or Orange Theory bootcamp classes in order to lose a few pounds, when that may be adding to the problem!
I know, it's super counterintuitive, but more cardio and group exercise classes aren't your answers during this phase. That doesn't mean they're "bad" or you shouldn't do them - but if you're doing them *in place of* following a progressive style strength training program, you're focusing on the wrong thing. And just so you know, this isn't my opinion, it's science.
Listen, I completely understand loving small group style bootcamp classes. I do. I mean, I taught group exercise classes for 15 years! I get that it's social, and if you are competitive they are great for that, and you truly love them. I also understand you may not enjoy strength training, but I'm not here to tell you what you want to hear Building muscle is key. Most body pump, circuit style classes aren't the most effective way of doing that. I wish they were, especially if you are a social person.
The other things that need to be considered? Alcohol, stress and sleep. I have covered sleep in a previous email and I would love your feedback.
I am 46 and am planning on aging the best way I can. That includes adding as much muscle mass as possible! Howboutyou?
Love and Squats,
Deanna
