menopausal WEIGHT LOSS TIPS

WORDS : JOHN DEUTSCH, PharmD, RPh

if you have recently added a few extra pounds, you are not alone. Many people are currently seeing expanding waistlines.

There has been recent talk about the "COVID 15" — weight gain of around fifteen pounds due to a reduction in physical activity, working from home and being much closer to your fridge for more hours of the day than you are used to.

While there definitely may be some truth to this, another potential factor to keep in mind is related to hormonal changes in your body. These hormonal changes can make you more likely to gain weight, especially in your belly, hips, and thighs.

A lot of people gain weight as they age, but the good news is this is not an inevitable part of life. You can reverse course to lose weight and keep it off. Consider implementing these ten lifestyle changes:

Add more protein to your diet

Doing this at breakfast especially could reduce cravings throughout the day.

Use a food diary to document your calorie intake

What gets measured, gets improved.

Increase fiber intake

Aim for 25 grams per day.

Daily weigh-ins

Research indicates that monitoring your weight daily increases the likelihood you will lose weight and keep it off.

Get enough sleep

Sleep deprivation can increase appetite.

Eliminate fruit juices and soda

Extra empty calories from sugary drinks can quickly add up.

Steer clear of processed foods

Focus on eating delicious whole foods and products with ingredients you can pronounce.

Intermittent fasting (IF)

In addition to weight loss, numerous studies indicate IF has substantial health benefits.

Try for 30 minutes of moderate activity five times per week.

Consider hormone replacement

Replenishing lost hormones can help promote increased energy and metabolism.

InHealth Specialty Pharmacy offers individual consultations to develop customized plans to help women navigate menopause and menopausal-related symptoms such as weight gain, hot flashes, night sweats and low libido. During and after an initial 45-minute consultation with a patient, InHealth works closely with patients and their healthcare provider to develop a customized approach to improving their symptoms and overall health. That may include a recommendation for hormone replacement, but it’s not just that, InHealth also helps develop a plan to improve sleep and fitness levels, and make nutritious and delicious food choices as well.

For those interested in learning more or would like to get started with a hormone and wellness consult at InHealth Specialty Pharmacy, simply text “hormone” to 31996 or go to inhealthcompounding.com/balance.

is a pharmacist and co-owner of InHealth Specialty Pharmacy in Fargo. InHealth specializes in preparing custom medications with a special focus on women's health and veterinary prescriptions.