The Exercise Regime To Guarantee You To Lose Perimenopausal Weight By Aishah Sheikh
Today we delve into the ultimate guide on how to lose weight during perimenopause with qualified personal trainer Aishah Sheikh. Aishah shares with us not only a regime on how to lose perimenopausal weight but she breaks down why women gain weight during this phase and what perimenopause is exactly.
Aishah is the perfect expert to share this guest piece because for the last four years as a personal trainer she has advocated for women’s physical and emotional health and wellbeing. Her clients range from 25 to 60 year olds all wanting to feel empowered, and supported through the peaks and troughs of life.
Aishah knows about the battle to lose weight as she has struggled with weight her whole life, her late teens and early twenties were spent being morbidly obese and at her heaviest recorded weight Aishah weighed in at 260lbs/118kg. She started her own journey in 2018 and by 2020 through a series of lifestyle changes she had lost over 120lbs/ 54kg.
Today she (as pictured above) shares with us the ultimate guide to perimenopause and the regime and recipe to losing weight as below.
What is perimenopause?
Perimenopause is the transition period every woman has to experience where your ovaries gradually stop working and your body produces less estrogen, it’s a natural process but it does cause a mirage of symptoms that manifest physically, mentally and emotionally. Some of the symptoms include;
Changes in your menstrual cycle
Hot flashes and night sweats, which can also lead to sleeping problems
Mood changes – higher irritability, anxiousness and depression.
WEIGHT GAIN – many women experience weight gain and often struggle with losing weight. This is where I
come in.
As you can see everything is interlinked and it can often feel overwhelming and like a vicious cycle but there is hope, so stay with me.
Why do women gain weight during perimenopause?
There are a few reasons, one being that their body is producing less estrogen, estrogen helps to regulate the metabolism, so a decrease can lead to burning fewer calories at rest which can lead to weight gain. Another reason is because women tend to lose muscle mass, muscle burns more calories than fat, so naturally losing this mass can contribute to burning fewer calories at rest and can contribute to weight gain. Furthermore, the increased levels of stress and anxiety can lead to overeating, that with a combination of the above is a recipe for a less than desirable outcome. However, all is not lost!
The recipe for success to combat perimenopause that I prescribe to my clients
I have been blessed to be able to help women in the late 30s, 40s and 50s combat, manage and take back control over their lives after dealing with perimenopause.
Eat a healthy diet, and prioritise protein, protein helps keep you satiated and takes your body longer
to break down, this process burns calories which is an easy win!
– Always have healthy snacks at hand for when the “hanger” and cravings kick in(you can find a quick and
easy snack guide in the free resources section of our website).
Manage stress through relaxation techniques such as journaling, meditation, and stretching.
– I ask my clients to focus on deep breathing exercises when they wakeup and before going to bed.
Increase your movement – a combination of cardio and strength training is the best way to achieve sustainable results.
– Cardio can be anything from going for walks, jogs or runs. I ask my clients to add some sort of movement throughout their day to help break it up, even if it’s just five minutes.
– Strength training is the fun stuff, and where the magic happens. Rest assured, you will not become big and bulky or look like a man!
A bullet proof plan to help you get started
It’s important before starting any programme to talk to your doctor especially if you have any underlying health conditions.
Step 1 – Warm up and stretch
Get your body moving and warm to help loosen the muscles and prevent injury.
This can include;
A 7 – 10 minute uphill walk, a light jog or some banded stretches.
Step 2 – The workout
I try to incorporate multiple muscle groups for those short on time but looking for a “full body experience”.
Dumbbell front Squats – 4 sets – 12 – 15 reps – 60 sec rest
Ball Slams – 3 sets – 15 to 20 slams – 60 sec rest
Shoulder Press (can be seated) – 4 sets – 12 to 15 reps – 90 sec rest
Lat pull down (wide grip) – 4 sets – 12 – 15 reps – 90 sec rest
Kettlebell Swings – 3 sets – 45 seconds – 60 sec rest
Finisher – Elbow or Pushup Plank – 2 sets – 45 seconds – 45 seconds
OR
– Russian Twists – 2 sets – 45 seconds – 45 seconds
Use a weight that is challenging, you should be able to complete 12 – 15 reps of each exercise with good form. Give yourself 60-90 seconds of rest between each set, aiming for 3 to 4 sets of each exercise and aim to train at least 3 times per week. Depending on the exercise beginners can start with bodyweight only and gradually increase the weight as their confidence and ability increases.
Step 3 – Cooldown
5 – 7 minutes of stretching, using bands to help really elongate the muscles.
I have come across many women who have struggled with perimenopause as well as other metabolic disorders and felt like there is no hope but by incorporating the above they have gotten out of that cycle and are finally feeling like themselves again. This isn’t a quick fix but if you commit to the process the changes will come and you’ll be on a journey to a happier, and healthier self.
Please note that this is just a template and may need to be adjusted to fit your individual needs and fitness level. If you’re ever unsure about the correct form please consult a fitness professional.
You can find some useful and free resources by Aishah to help you get started here.