The menopausal transition can be a confusing time for women. Many of the dietary and exercise habits that have previously made weight loss possible no longer work, and many women find themselves gaining weight - despite making significant efforts to maintain their body shape and size.
Why does this happen?
From perimenopause, women's bodies begin to use energy differently due to increases in muscle catabolism or breakdown. This leads to a loss of muscle, poor bone rebuilding, changes to carbohydrate sensitivity, a decrease in metabolism and an increased propensity for weight gain (especially around the waist). The good news is that we have control over what we eat and how we exercise, and these two things can play a big role in helping manage weight during this time.
During the menopausal transition, women benefit greatly from switching up their exercise regime to focus more on strength and resistance-based exercises. This means engaging in activities that build muscle mass (and bone) and reducing activities that increase muscle breakdown (i.e. endurance-based training). Prolonged cardiovascular exercise, like distance running, can be great for our heart health but it’s not a great strategy for building bone, maintaining muscle or managing weight long term. Put simply, lifting heavy stuff, just a few times per week and shifting away from long treadmill sessions is ideal for menopausal weight loss.
Adding to the weight management equation is that our need for dietary protein goes up as we get older. Beyond 40, women thrive when they consume a balanced whole foods-based diet that is focused on quality protein, fibre and fresh vegetables and fruits. Aiming to consume a palm-sized serving of protein and 10 grams of fibre at every main meal helps to slow muscle loss and helps to keep metabolic health in peak condition.
Adequate protein intake not only helps with long-term weight loss - it also helps to ward off menopausal brain fog, mood swings and cognitive decline. Protein is made up of building blocks, also known as amino acids, that are needed to make happy neurochemicals that support cognitive function and emotional stability. Leucine is one of these amino acids and has been suspected to foster cognitive function and stress resilience during this time of hormonal change. Leucine can be found in abundance in animal protein and whey-based supplements and has a threshold amount per meal at which it is most effective. A palm-sized serving of animal protein will help you hit this leucine threshold and receive its benefits. Leucine is lower in plant-based proteins and for those following a more plant-based dietary approach, optimising leucine and protein intake for their health benefits can be challenging - if this is you, a plant-based protein powder can be an easy win.
To summarise, adequate dietary protein and resistance training are great additions to the menopause toolbox to support weight management. They require some effort and time to be truly beneficial but have benefits that reach far beyond the number on the scales - both now and in the future. All good things take time - weight loss is no exception to this rule - fat loss and building muscle is a slow process but one with exponential benefits as time progresses.
Not all of us have the time to cook or prepare protein-packed meals, but, don’t worry, we have you covered. This is why BePure Protein Powders - Good Gut Collagen Protein and Perfect Plant Protein - were scientifically formulated to help you reach your potential, in the gym, at home, and in life.
From production to your kitchen bench, BePure Protein Powders contain only the ingredients you need and nothing that you don’t. With two delicious premium quality protein blends, it’s never been easier to get enough protein into your day to give you the fuel you need to feel your best.
Product benefits:
- 27g+ of protein per serving, made & packed in New Zealand.
- Contains all essential amino acids, plus an added 5g of branch chain amino acids at 2:1:1 ratio for muscle protein synthesis.
- Free from all major allergens, gluten, dairy, added sugar and other nasties.
- Added digestive enzymes to aid digestion and bloating.
