Most women enter a new phase of life at the age of 45: menopause. Hot flashes, sweating and weight gain are among the most common complaints. The complaints are closely linked to the changes in hormone balance. In addition to various medications, the right diet can also help to boost the metabolism. Losing weight during menopause made easy: with the right interval fasting method.
Table of contents
- Losing weight in menopause with interval fasting: why do people gain weight from 50?
- Lose weight in menopause: What interval fasting from 50?
Lose weight in menopause with interval fasting: Why do you gain weight from 50?
From the mid-40s, most women start to feel the first signs of menopause. The symptoms of the hormonal change can be recognized quickly: Sweats and hot flashes. The body begins to produce fewer and fewer estrogens. After 50, this production decreases sharply and this leads to changes in the body. Fat deposits shift to the abdomen and most women gain around 5 kilos. The way back to the dream figure is not always easy: once the fat deposits have settled, it is very difficult to get rid of them again. The reason for this is quite simple: women over 50 need 1000 – 1200 calories a day. In order not to exceed this daily requirement, you should eat consciously and in many cases even change your diet completely.
Fortunately, with the right diet, this task is not particularly difficult.
What is the best way to lose weight during menopause?
To achieve the desired weight, you should consider a few things.
1. the basal metabolic rate decreases from 45. to maintain weight, you must therefore consume fewer calories daily than previously accustomed to through food. To lose weight, the number of calories should be less than 1200 daily.
2. fluctuating hormones favor the storage of water in the body, which again leads to weight gain. The effectiveness of herbal preparations against this water retention has not yet been scientifically tested or proven. What does help, however, is a low-salt diet . Include dehydrating fruits and vegetables in the menu.
3. thyroid function disorders can also promote weight gain. With a suitable therapy you can counteract.
4. A change in diet is important even if you used to eat a healthy diet.
Include protein-rich foods such as fish, meat, eggs, nuts, milk and cheese, eggs in the menu.
Eat less carbohydrate-rich foods such as bread, oatmeal, rice and potatoes.
Lose weight during menopause: Which interval fasting from 50?
If this first change has already happened, you can choose the appropriate interval fasting method. Of course, every body is different and has its own needs. Test the different methods and choose the right one for you.
How much can you lose weight per week with Intermittent Fasting?
How much you can lose weight per week is closely related to how you basically eat. With a balanced diet, you can lose between half a kilo and 2 kilos a week.
The benefits of intermittent fasting at a glance:
- Accelerate the process of fat loss
- Improve the intestinal flora
- Stimulate the production of cells and thus promote skin regeneration
- Helps to reduce weight first and then keep it off. This is especially true for belly fat.
Give yourself a month to test the effect of each method on your body and health. Before you start fasting, consult your doctor for advice. Women taking medications should be sure to consult with their primary care physician.
Is interval fasting good for building muscle?
After 50, you begin to lose 1% of your muscle mass each year. You can counteract this with a good fitness plan and the right diet. For example, experts advise against cardio workouts. It is too intense and quickly promotes not only fat loss but also muscle loss. So you may lose weight, but at the same time the fat pads remain standing and you simply lost muscle mass.
It is much better to focus on daily workouts and do different exercises that train different parts of the body.
What boosts metabolism during menopause? The 16:8 method
The 16:8 method is perhaps the most popular among the four. This method is best suited for women 45 and older and is the perfect introduction for women who have never fasted before.
The method at a glance: you do not eat food for 16 hours a day. During this period, unsweetened beverages such as tea or lemon water are allowed. The other eight hours you can eat as usual.
What you may eat: Fruits and vegetables, whole grains, legumes and nuts, milk and low-fat dairy products, eggs. At the same time, make sure that you eat a diet low in carbohydrates. Fast food, sweets and high-calorie drinks are an absolute no-go.
What you can achieve after four weeks: The metabolism is boosted. The body burns more calories than before and draws on fat reserves. You start to lose weight.
What helps against belly fat during menopause? The 5:2 method
The 5:2 method is suitable for women over 50 who already have some experience with interval fasting.
The method at a glance: 5 days a week you eat as usual and two days you fast. It is important that these two fasting days do not follow each other.
What you can eat: During fasting, your daily calorie intake should be reduced to 500 calories. You should drink enough liquids. During the other five days, you should also eat consciously and consume no more than 1200 calories a day.
What you can achieve after four weeks: If you combine this method with a suitable workout, then after four weeks you can feel the first successes and partially burn the belly fat.
How to lose weight from 50? Interval fasting 1:1 method
The 1:1 method in interval fasting says that you alternate fasting and eating during the week. That means: Monday you eat as usual, Tuesday you fast, Wednesday you eat as usual, Thursday you fast and so on. This method is suitable for women over 50 years of age who have at least some control over their hormones. This method attacks visceral abdominal fat.
What you can eat: For 3-4 days a week, you eat normally. The rest of the days you fast.
What you can achieve after four weeks: If you combine interval fasting with workouts and exercise a lot even on the fasting days, you can lose 2-3 kilos after four weeks. This is not so much at first, but it is healthier to lose weight slowly. So you can avoid the yo-yo effect.
Intermittent fasting from 50: How long until success?
Everyone who wants to try Intermittent Fasting certainly wonders how long it takes to lose weight successfully . The answer is not simple, because it depends mainly on your own body.