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What is The Fastest Way to Lose Weight During Menopause!

Menopausel or permenopausal is the natural decline in sex hormones that happen as women reach there 40s and 50s some women go early in their menopause of permenopaus or later but overall women get perimenopauze of menopause between the age of 40 till 50.

 

During this time, the ovaries stop producing estrogen and progesterone, which, in turn stops menstruation, when you haven't had you period for 12 months you've officially reached menopause, But, the loss of the period, in not the only sign/ symptom of menopause.

 

Menopause comes with a variety of symptoms including:

 

  • Decreased libido
  • Anxiety
  • Chills
  • Night sweats
  • Hot Flashes 
  • Mood Swings changes
  • Vaginal dryness
  • Difficulty sleeping
  • Problems with memory and concentration
  • Headaches
  • Reduced muscle mass
  • Joint stiffness, aches and pains
  • Palpitations ( Heartbeats that suddenly become more noticeable)

Menopause also causes changes to the metabolism, during menopause de levels of estrogen and progesterone fall out of balance and slow down the metabolism. The sudden hormonal shift causes many woman to gain weight

 

Because of the menopause you may also become less sensitive to insulin. This means your body have trouble processing sugar and refined carbohydrates a metabolic change called insulin resistance.

 

It good be a scary time when you're going tru menopause, maybe you feel like you don't understand your body as well as you used to and symptoms like sudden weight gain, mood swings, difficulty sleeping hot flashes and headaches can cause you to feel depressed and anxious.

 

Now, the good news, Intermittent fasting is an ideal way to help you go through  menopause, when you are struggling weight gain and other menopause symptoms. Because of all  of the great benefits its certainly worth the try to start intermittent fasting.

 

Yes! Intermittent fasting during Menopause or Perimenopause will help you lose weight and several symptoms if menopause including

 

Weight gain: Many woman find its good longterm strategy for losing weight and stying slim. Studies shows that intermittent fasting during helps with fat loss and stubborn fat on your belly because during intermittent fasting the fat around your organs will melt. Which will results in a slimmer belly. Fat around your organs is the most dangerous fat and causes many diseases such as cancer, diabetic and heart problems.

Mental health: Menopause often causes fatigue, anxiety, mood swings, depression, headaches, brain fog and psychological stress. research shows that fasting improves self-esteem, eases depression and encourage overall positive psychological shifts. 

 

Brain fog: There are no studies on how fasting affects the human brain yet, but studies on animals found that fasting protects the braincells from stress repair themselves, clear out the waste  materials and makes them more efficient.The most common things people say during fasting is an increased mental clarity. Give fasting a try and see if you notice a difference.

 

Insuline resistance: Intermittent fasting increases insulin sensitivity and increasing levels of adiponectin which makes your body better at processing carbohydrates and sugar. It may also decrease your risk of a heart attack and other metabolic problems.

 

There are different ways to intermittent fasting such as:

 

The 16/8 method

The 16/8 method entails fasting for approximately 16 hours each day and limiting your daily eating window to approximately 8 hours.

You can eat two, three, or more meals within the eating window.

This fasting method is as simple as not eating anything after dinner and skipping breakfast.

For example, if you eat your last meal at 8 p.m. and don't eat again until noon the next day, you've fasted for 16 hours.

This method may be difficult to adapt for people who get hungry in the morning and like to eat breakfast. However, many breakfast skippers eat this way instinctively.

During the fast, you can drink water, coffee, and other zero-calorie beverages to help reduce hunger.

It is critical to focus on eating healthy foods during your eating window. This method will not work if you consume an excessive amount of processed foods or calories.

 

 

The 5:2 diet

The 5:2 diet entails eating what you normally eat 5 days a week and restricting your calorie intake to 500–600 for the other two days.

On fasting days, women should consume 500 calories and men should consume 600.

You might, for example, eat normally every day of the week except Mondays and Thursdays. During those two days, you eat two small meals of 250 calories for women and 300 calories for men.

The 5:2 diet has been shown to be effective for weight lossTrusted Source.

 

Eat stop Eat

Eat Stop Eat consists of a 24-hour fast once or twice a week.

Fasting from dinner one day to dinner the next day equals a 24-hour fast.

For instance, if you finish dinner at 7 p.m. Monday and don't eat again until dinner at 7 p.m. Tuesday, you've completed a full 24-hour fast. You can also fast from breakfast to breakfast or lunch to lunch and achieve the same results.

During the fast, water, coffee, and other zero-calorie beverages are permitted, but no solid foods are permitted.

If you're doing it to lose weight, it's critical that you stick to your regular diet during the eating periods. In other words, you should eat as much as you would if you hadn't been fasting at all.

The potential disadvantage of this method is that many people may find it difficult to fast for a full 24-hour period. You do not, however, have to go all in right away. It's fine to start with 14–16 hours and work your way up from there.

 

Alternate-day fasting

 

Alternate-day fasting involves fasting every other day.

This method comes in several different versions. During fasting days, some of them allow 500 calories.

One small study, however, Trusted Source discovered that alternate-day fasting was no more effective than a typical calorie-restricted diet at producing weight loss or weight maintenance.

 

A full fast every other day may appear to be excessive, so it is not recommended for beginners.

This method may cause you to go to bed very hungry several times per week, which is unpleasant and likely unsustainable in the long run.

The Warrior Diet

The Warrior diet consists of eating small amounts of raw fruits and vegetables throughout the day and one large meal at night.

In essence, you fast during the day and feast at night within a 4-hour eating window.

The Warrior Diet was among the first popular diets to incorporate some form of intermittent fasting.

The food choices on this diet are very similar to those on the paleo diet — mostly whole, unprocessed foods.

Spontaneous meal skipping

To reap some of the benefits of intermittent fasting, you do not need to follow a structured plan. Another option is to skip meals on occasion, such as when you are not hungry or are too busy to cook and eat.

Some people, on the other hand, eat every few hours to avoid going into starvation mode or losing muscle. Others' bodies are well-equipped to withstand long periods of famine and can go without one or two meals on occasion. You are the only one who truly understands yourself.

So, if you're not hungry one day, skip breakfast and eat a healthy lunch and dinner instead. If you're traveling and can't find anything you want to eat, you might be able to do a brief fast.

Skipping one or two meals whenever you feel like it is essentially a spontaneous intermittent fast.

During non-fasting periods, just make sure to eat healthy, balanced meals.

Disclaimer

It is not recommended for people who have or are at risk of developing eating disorders. It could also be a problem for those who have underlying medical conditions.

If you decide to try intermittent fasting, keep in mind that the quality of your diet is critical. It is not possible to binge on ultra-processed foods during meal times and expect to lose weight and improve your health.

In addition, before beginning an intermittent fast, you should consult with a healthcare professional.