As women age, they often experience menopausal weight gain due to hormonal shifts and a slower metabolism. Shedding these unwanted pounds can be challenging but not impossible. Dr. Bronwyn Holmes-Mahtani M.D., a board-certified physician and member of Eden’s Medical Advisory Board, explains that the decline of estrogen during perimenopause and menopause can lead to metabolic changes and affect how the body stores fat and insulin sensitivity. Additionally, as people age, their muscle mass decreases, reducing their resting metabolic rate and making weight gain easier while previous weight loss methods become less effective.
To combat weight gain, many women in their 40s turn to intermittent fasting. The 16/8 method, where you fast for 16 hours and eat for 8 hours, has been popular for weight loss. However, a new trend, the 14/10 method, is gaining attention. This method involves fasting for 14 hours and eating within a 10-hour window. While intermittent fasting can be effective, it’s important to approach it with caution, especially for women. Women’s bodies are sensitive to calorie restriction, and aggressive fasting can disrupt hormones. It’s essential to listen to your body and start slow when trying intermittent fasting.
Intermittent fasting has been a wellness trend for some time, offering benefits such as improved insulin sensitivity and decreased inflammation. Women over 40 can have success with fasting due to their unique hormonal reactions. When done correctly, intermittent fasting can improve metabolism and provide benefits for weight management after age 40.
Modified fasting, such as the 14/10 method, is a gentler approach for women over 40. This method allows for metabolic benefits without causing hormonal stress responses that can occur with more aggressive fasting. It provides a sufficient window for getting daily protein intake without feeling overly full, ensuring adequate nutrition during a dieting phase.
While the 14/10 method may not lead to as much weight loss as the 16/8 method, it still improves metabolism and is more sustainable long-term. This approach provides better hormonal balance, energy, and improved compliance for women over 45. It is less likely to disrupt sleep patterns or affect the thyroid or adrenal system health.
Modified fasting, such as the 14/10 method, can be a game-changer for women over 45. It can help combat stubborn midsection weight gain, improve insulin sensitivity, and reduce inflammation. Additionally, it may help improve blood sugar, reduce insulin resistance, and lower inflammation, all of which are concerns for women over 45.
In conclusion, intermittent fasting, especially the 14/10 method, can be an effective strategy for women over 40 to manage weight and improve overall health. It’s essential to approach fasting with caution, listen to your body, and consult with a healthcare professional before starting any new dietary regimen.