By the year 2030, it’s estimated that 1.2 billion women throughout the world will go through menopause or be post-menopausal.
Are you currently going through menopause? Have you recently experienced it?
When a woman goes through menopause, it’s common for her to experience certain side effects. A common one is a newfound difficulty when it comes to losing weight.
For women who struggle to lose weight post-menopause, a dieting strategy known as intermittent fasting can be very helpful.
Read on to learn more about the benefits of intermittent fasting post-menopause. You’ll also learn some tips to help you adjust to this new way of eating.
What is Intermittent Fasting?
Intermittent fasting is a dieting strategy that involves limiting the amount of time you spend eating. As the name suggests, you fast and avoid food for certain periods of time on an intermittent basis.
There are several different ways that you can practice intermittent fasting, including the following:
This type of intermittent fasting involves eating during an eight-hour window and then fasting for 16 hours.
For example, someone might choose to eat all of their meals between 9 in the morning and 5 in the evening. They’ll then avoid eating until 9 am the next morning.
5/2 involves eating as you normally would for five days out of the week and then fasting for two full days. This type of fasting can be more challenging for some, but it also provides more flexibility and may yield greater health benefits.
When you practice alternate-day fasting, you fast every other day and eat as you normally would on the other days. Some people avoid all food on their fasting days when they take this approach and others limit their calories to a very low number (around 500 per day in some cases).
OMAD is short for One Meal a Day. People who practice the OMAD style of intermittent fasting eat all their calories for the day in one large meal. Some people practice OMAD fasting on a regular basis, while others do it occasionally when they find that eating one meal fits into their schedule better.
Benefits of Intermittent Fasting Post-Menopause
Certain populations tend to experience better results from intermittent fasting than others. Post-menopausal women often do well with fasting and are less likely to experience hormonal imbalances from it, which can sometimes happen with their younger counterparts.
The following are some of the most well-known benefits of intermittent fasting for post-menopausal women:
Easier Calorie Restriction
One of the main benefits of intermittent fasting is that it makes calorie restriction easier.
People who only eat during a short period of time tend to be able to limit their calorie consumption without having to think too hard about it. This makes it a viable option for those who want to lose weight but don’t want to spend a lot of time or energy counting calories or macros.
Easier Blood Sugar Control
Some research indicates that intermittent fasting can help to improve blood glucose levels and improves insulin sensitivity. Poor blood sugar balance can be a common complaint among women who are going through menopause. Intermittent fasting may allow them to minimize blood sugar swings and maintain good balance without having to resort to medical interventions.
Intermittent fasting may also provide post-menopausal women with other metabolic advantages. For example, it can help to increase levels of Human Growth Hormone (or HGH). When HGH levels increase, it becomes easier to build muscle and burn fat.
Many post-menopausal women struggle with poor digestive health.
By giving their digestive systems a break with intermittent fasting, these women can experience relief from digestive upset and experience fewer negative symptoms. Some women find that their symptoms go away altogether.
Intermittent fasting can also help to lower inflammation throughout the body.
By reducing inflammation, post-menopausal women can reduce their risk of developing a number of health problems, including heart disease and diabetes. They may be less prone to issues like joint pain and body aches as well.
Tips to Start and Stick with Intermittent Fasting
Are you interested in reaping the benefits of intermittent fasting? Before you jump on the intermittent fasting train, it’s important to do some planning ahead.
Here are some tips to keep in mind as you begin this journey that will help you stick to it long-term:
If you’re brand new to intermittent fasting, it’s best to start out slowly. Try doing a 16/8 fast or even a 12/12 fast (fasting for 12 hours and eating during a 12-hour period).
Make sure you’re hydrated during your fasting window. Drink plenty of water and consider adding some salt to it as well. This will help balance your electrolytes to prevent dehydration, headaches, and other symptoms.
Reduce Your Stress
For people who live high-stress lives, fasting can create additional stress, which may make symptoms worse. If you’re going to practice intermittent fasting, make sure you’re also engaged in stress-management practices like yoga or meditation to help balance everything out.
Make Your Calories Count
When you do eat, make sure you’re eating nutrient-dense foods. Intermittent fasting combined with a nutrient-poor diet can increase your chances of dealing with nutrient deficiencies and unpleasant health symptoms.
Finally, be patient. When you try a new fitness trend or dieting strategy, it’s easy to want to see results right away. Remember, though, that it can take time for you to start feeling better or losing weight. Be patient and trust the process.
Try Intermittent Fasting Today
Now that you know more about what intermittent fasting is and the benefits of intermittent fasting post-menopause, is it something that you’re interested in trying?
If so, be sure to keep the tips listed above in mind. They’ll help you see greater success with intermittent fasting and stick to this way of eating long-term.
Do you want to learn more about weight loss? Do you want to learn strategies designed specifically for women like you? Be sure to check out our free quiz today to discover your weight loss type.