Eat More Protein (50 Grams With Breakfast!)
Want to manage your weight over 40? Time to pack in that protein! Dr. Bowring stresses the importance of a high-protein breakfast, in particular, to combat menopausal weight gain and maintain muscle mass. "You’ve got to eat more protein and aim for at least 50 grams with your breakfast to help to keep you satiated throughout the day," she says. This strategy can set the tone for better metabolism and longer lasting, stabler energy levels all day long. What's the reasoning behind this? It's largely due to the fact that protein is essential when it comes to preserving muscle mass, which typically declines as we age. The more muscle you have, the higher your resting metabolic rate, and the easier it is to maintain and lose weight. On the inverse, inadequate protein intake is likely to lead to more excess fat storage. So don't sleep on those tasty lean proteins!
Eat Breakfast And Get Sunlight Within An Hour Of Waking
In addition to what you eat for breakfast, when you eat breakfast could play a crucial role in managing your weight over 40, Dr. Bowring notes. She recommends eating breakfast within an hour of waking up, and making sure you get sunlight in that time, too. "Ideally within one hour of waking up, and very close to the sunrise, because that natural light coming into your eyes and onto your skin is going to set up your circadian rhythms and your fat burning," she explains. This early morning light can help regulate your cortisol levels and insulin sensitivity, serving as a powerful defense against menopausal weight gain.
Get Enough Sleep!
With so much else going on in your life, it can be easy to let sleep fall to the bottom of your list of priorities, however, Dr. Bowring reminds us that ample sleep is absolutely crucial to your health—including when it comes to weight management. "We breathe out through the breath our fats—that fat is oxidized and it leaves through our breath—so getting a good night’s sleep is the ideal way to melt that fat away," she explains. Additionally, getting enough sleep allows your body to carry out essential repair processes that help keep your metabolism running smoothly. If you don't get your ZZZs each night, you could end up with elevated stress hormones like cortisol, ultimately resulting in fat storage. All in all, it's best to practice healthy bedtime habits and prioritize a consistent sleep schedule. So hit the hay!