Trainer shares 5 exercises to 'burn fat' fast during menopause
During perimenopause – the transition to menopause where the ovaries start to produce less oestrogen – many women find that they are gaining weight suddenly. Menopause and nutritional expert Jennifer Mo told Express.co.uk why this happens and how women can combat it.
Weight gain during perimenopause is inevitable for many women, but does not have to be a life-sentence, according to Jo. It’s possible to lose weight with some simple diet and exercise tips.
The expert told Express.co.uk: “During the menopause, women experience hormonal changes including declining oestrogen levels which can influence where fat is distributed in the body.
“Menopausal women often notice weight gain around their abdomen, often known as menopausal belly fat.”
However, biology isn’t wholly to blame and perimenopausal women can also gain weight due to a variety of self-inflicted factors such as eating poorly and not moving enough.
The expert said: “Whilst hormonal changes can influence this weight gain, it is often lifestyle choices such as lack of exercise and poor food choices that are the main culprits.
“The great thing about lifestyle factors is that you can take control of these and make the changes needed to look and feel better.”
Jo recommended women going through this change to take a look at their diet and exercise habits in order to see weight loss results.
According to the expert, losing weight does not require women to be miserable and diet all the time.
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It’s possible to enjoy treats in moderation whilst making nutritious choices most of the time.
Jo advised: “Make sensible and mindful food choices to encourage a healthy diet. Increase your fruit and veg intake and eat more fish, especially oily fish.”
Examples of oily fish to stock up on include salmon, mackerel, anchovy, herring, salmon, tuna and trout.
Another benefit of oily fish is that it is jam-packed with long-chain omega-3 fatty acids, which can help to prevent heart disease.
According to the NHS, people should be eating at least one portion (around 140g when cooked) of oily fish per week.
However, because oily fish contains higher levels of pollutants than other types of seafood, girls, women who are planning a pregnancy or may have a child one day and pregnant or breastfeeding women should limit their intake to no more than two portions of oily fish per week.
Jo continued: “Choose high fibre carbohydrates to help you feel fuller for longer. Include spices and herbs to make meals interesting, tasty and full of flavour!”
She advised perimenopausal women to stay away from takeaways, as “cooking from scratch ensures you know what you’re eating with no hidden nasties”.
Moving onto exercise, Jennifer recommended a combination of strength training and cardio.
She told women: “I am a big fan of strength training which is highly beneficial for weight loss because it helps reduce fat whilst building muscle strength, and muscle burns more calories than fat.
“Combine strength training with cardio / aerobic exercise like swimming, cycling or running; all known to help increase metabolism.”
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