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Studies suggest that around 90% of women may experience weight gain during perimenopause and menopause. Unfortunately, losing weight during this time can feel like an uphill battle. Not only are many of us managing a family with busy teens and young adults, but we are often just trying to stay afloat and out of the perimenopause "funk". To help, let's dive into some effective strategies to help you stay motivated and overcome burnout during this transformative phase of life.
Reflect and realign: Take a moment to reflect on your weight loss goals and assess if they still align with your current needs and priorities. For instance, are you still aiming for your old goal of being at your wedding weight? Maybe a better focus would be a size/weight where you just feel more comfortable in your clothes? Consider adjusting or refining your goals to make them more realistic and sustainable.
Practice self-compassion: Perimenopause brings a multitude of physical and emotional changes. Remember, this is like a second puberty for us, so it's essential to show yourself kindness and understanding just like you would a teenage daughter starting her period for the first time. Recognize that your journey may have unique challenges, and it's okay (and normal) to experience setbacks or moments of fatigue. Embrace self-compassion, let go of perfectionism, and take a gentle approach with yourself during this process.
Recharge with rest and recovery: Burnout often stems from neglecting rest and recovery. From our 40s to our early 50s, resting is one of the hardest things for us to do! Prioritize quality sleep and incorporate relaxation techniques into your routine. This could look like deep breathing exercises, time for daily affirmations and gratitude, massages, or meditation. You are not being selfish. I give you full permission to allow yourself moments of rejuvenation to replenish your energy and prevent exhaustion.
Break it down: Break your weight loss journey into smaller, manageable milestones based on consistent actions, not on pounds lost. Focus on 1-3 small actions at a time and celebrate progress for each along the way. By focusing on these smaller victories, you'll experience a sense of accomplishment, boosting your motivation and reducing burnout.
Seek support: Don't navigate this journey alone. Reach out to friends, family, a coach, or therapist that will support your struggles. Surround yourself with individuals who can offer encouragement, accountability, and empathy. Sharing your experiences with girlfriends or female family members can be a good reminder that you're not alone. You may even learn some new strategies that were successful for them. Remember, every woman goes through this. Try not to get too frustrated by the transition, instead learn how to pivot and find your new normal.
Explore new strategies: If you feel burned out, it might be a sign that your current approach needs adjustment. Explore new strategies, exercise equipment, or stress relievers that resonate with you. Try different workouts or even how often you exercise, experiment with new recipes, or seek guidance from a qualified professional who specializes in perimenopause/menopause weight loss . Variance is essential to weight loss progress during this time in our lives.
Celebrate non-scale victories: Weight loss is far from just a number on a scale. Celebrate non-scale victories such as increased energy levels, improved mood, enhanced strength, or better sleep quality. Just this week, a client told me that her PMS had disappeared and a long-time skin infection had gone away after balancing her gut. These are the things that matter! Recognizing and appreciating these achievements can provide a motivational boost and counteract burnout.
Listen to your body: Tune into your body's signals and symptoms, acknowledge your emotions, and practice self-awareness. Your body is very smart and will tell you when it needs a change. Cultivate a positive relationship with your body and be respectful of what it's asking. The more you listen and give it what it needs, the more it will progress. This will help maintain motivation even during challenging times.
Navigating perimenopause weight loss is not without its challenges. Burnout can (and likely will) creep in at some point. However, by implementing these strategies, you can stay motivated for the most part and get through any time when you're in a funk. Remember to be kind to yourself, seek support, and adapt your approach as needed. With resilience, self-compassion, and renewed motivation, you can achieve the vibrant, healthy life you deserve!
Let's get fired UPP,
Natalie