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Do You Gain Weight After Menopause

How Long Will I Stay On Hormones

Why do some women gain weight during menopause?

Studies show that when the women stopped bioidentical hormone replacement therapy, the benefits of the hormonal treatment stopped too, making it imperative for postmenopausal women to consider taking bioidentical hormones throughout their lifetime.

Natural hormones are an opportunity to replace what your body originally had in its ideal state when your hormone levels were most optimal and your body was disease free and youthful. These are the hormones that your body is able to recognize and utilize most effectively. Women prefer natural bio-identical hormones because of better results, greater quality of life and minimal side effects when taking them throughout their lifetime after menopause occurs . It makes sense to replace and balance your hormones only with what nature originally gave you for a long and healthy life.

Time Meals And Snack Right To Counter Mindless Eating

Its not just what you eat when you are following a mid-life diet that matters, but also when you eat. Midnight ice cream binges and potato chip raids, for example, are generally bad ideas and would be a poor choice even during the light of day. But the general message on food timing is clear: Dont eat too much too late, Peeke says. Eating later in the evening is murder for trying to keep weight off.

Another way to keep snacking calories in check is to avoid mindlessly nibbling throughout the day or falling into the dreaded afternoon snack trap. What a menopausal woman does from 3 p.m. on every day can determine how big her belly is. Thats when most women tend to overeat and oversnack.

To help rein in your snacking, Peeke says to start paying attention to your circadian rhythm. Eat during a window of 8 to 12 hours a day, and then dont eat for the rest of the time. Experts find this imperative to take care of weight at any age, but especially during menopause, she says.

What Causes Weight Gain During Menopause

Weight gain during menopause has a variety of causes. Some of the gain is due to the bodys natural aging process. As your age creeps up, estrogen and muscle mass decline. That slows your metabolism and changes the way your body stores and distributes fat, leading to weight gain.

Lifestyle factors such as becoming more sedentary and developing sleep problems can also promote weight gain.

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How To Finally Get Rid Of It

What can you do about it? A lot. You can rebuild muscle mass with 20-30 minutes of resistance and strength training two to three times a week and get 150+ minutes of high-intensity interval cardio exercise weekly, which stokes your metabolism. And you can upgrade your diet by eliminating ultra-processed foods, enriched flours, partially hydrogenated oils, and saturated and trans fats. That reduces fat-storing inflammation.

Why Does Menopause Weight Gain Happen

Weight gain in menopause: Why does it happen, and what can ...

Healthline reports that changes in hormone levels, especially low estrogen levels, during menopause can lead to fat gain, specifically visceral fat in the belly area. This is because estrogen plays a vital role in fat storage and distribution.

Another factor of menopausal weight gain, according to Mayo Clinic, is aging. As the body ages, it naturally loses muscle mass while fat increases. This results in a slowed metabolism because the body burns calories slower with less muscle.

So, the combination of hormonal changes and the aging process is usually what contributes to menopausal weight gain. But other factorslike genetics, lack of exercise, not enough sleep, and unhealthy eatingmay play a role. The cause will vary from woman to woman.

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Menopause Diet: Foods For Menopause

A menopause diet – which involves eating the right foods for menopause – can help to ease the menopause weight gain we all experience as we reach our mid-life.

So which are the right foods for menopause?

As is correct for anyone hoping to lose weight, a diet rich in fruit and vegetables and starchy fibres, such as brown rice and wholemeal bread, is always preferable.

According to the British Nutrition Foundation, women who are post-menopausal are also at an increased risk of cardiovascular disease, so keeping your heart healthy is imperative during and after the life stage. Post-menopausal women should avoid saturated fats, instead replacing them with things like olive and sunflower oils and spreads.

Oily fish should also be eaten twice a week, whilst salt intake should be kept to an absolute minimum. And of course, alcohol should not be consumed to excess – the NHS recommends no more than 14 units a week, with alcohol free days too.

To find out more about the food and supplements you should be taking during the menopause, .

But most importantly, it’s important to remember to love and accept your body as much as you can, even if you are working on improving your health in this way.

Say Goodbye To Weight Gain Today

Some women might throw the towel in, believing their menopause weight gain will last forever. That doesnt have to be the case, though.

You can turn things around and stop menopause weight gain whenever you want with a few lifestyle changes and the right supplementation routine. Keep the tips listed above in mind so you can look good and feel good during this transition stage of your life.

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How Can You Prevent Weight Gain During Menopause

The best things you can do to prevent menopausal weight gain are to get and stay active and watch what you eat.

If you notice your weight creeping up, reduce your caloric intake by a couple hundred calories a day. Limit sweets, sugary drinks, and alcohol, and stick with healthful foods high in nutrients and fiber.

Research shows that people who had a high adherence to a reduced-carbohydrate diet with moderate fat and high protein were at decreased risk of gaining weight during menopause.

Importance Of A Calorie Deficit

How can I reverse weight gain after menopause?

To lose weight, a calorie deficit is needed.

According to some research, a womans resting energy expenditure, or the number of calories she burns during rest, declines during and after menopause .

Although it may be tempting to try a very low calorie diet to lose weight quickly, eating so few calories can sometimes make weight loss harder.

Research shows that restricting calories to low levels causes loss of muscle mass and a further decline in metabolic rate

So while very low calorie diets may result in short-term weight loss, their effects on muscle mass and metabolic rate will make it hard to keep the weight off.

Moreover, insufficient calorie intake and decreased muscle mass may lead to bone loss. This can increase your risk for osteoporosis .

Adopting a healthy lifestyle that can be maintained long term can help preserve your metabolic rate and reduce the amount of muscle mass you lose with age.

Summary

A calorie deficit is needed for weight loss. However, cutting calories too much increases the loss of lean muscle, which accelerates the drop in metabolic rate that occurs with age.

Here are four nutritious diets that have been shown to help with weight loss during and beyond the menopausal transition.

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Blame It On Your Hormones

When youre still having regular menstrual periods, your ovaries produce two sex hormones, estrogen, and progesterone. As menopause approaches, the production of both declines. The drop in estrogen is a stimulus for the accumulation of deep belly fat since women who take hormone replacement therapy, including estrogen replacement alone, develop less belly fat on average than women who dont. Plus, research shows that women who stop taking hormone replacement therapy tend to gain belly fat. So, one solution would be to take hormone replacement therapy after menopause but that comes with risks that some women dont want to take.

Another factor that drives the increase in visceral fat is a bump up in cortisol. Beginning with the menopausal transition, what we call pre-menopause, the adrenal glands start pumping out more cortisol. One of the drawbacks of increased cortisol production is this stress hormone shifts fat storage toward the waistline and belly. It also increases bone loss and disrupts normal immune function. Therefore, the increase in tummy fat you see during pre-menopause and early menopause is partly due to a rise in cortisol.

Why Does Menopause Cause Weight Gain

The hormonal fluctuations you encounter as you enter the menopause means that your body deals with the food you consume in a different way, all too often resulting in weight gain. Your metabolism reduces, which means that you store more calories than you will burn. This is only made worse if you are spending less and less time on the go or exercising.

When you go through the menopause, particularly if you are feeling somewhat stressed, the production of the hormone cortisol will increase. When your cortisol levels are high you are more likely to develop fat around the middle.

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Oestrogen And Fat Distribution At Menopause

A change in hormone levels, mainly oestrogen, may influence body fat distribution.

Many women in perimenopause and early post menopause years gain fat mass as their oestrogen levels drop. Women of childbearing age tend to store fat in the lower body , while men and postmenopausal women store fat around the abdomen .

Animal studies have shown that a lack of oestrogen leads to unwanted abdominal fat, although the exact mechanisms are not yet understood.

How Long Does Menopause Weight Gain Last

Excessive Weight Gain and Menopause/ There is help!

How much you might gain and over how long a time period is highly individual. A lot depends on your overall diet, activity level, and muscle toneand not just your menopausal status.

Some data indicates that weight starts to plateau when youre in your 50s and then drops in your 60s. Other research shows that women tend to keep gaining weight through their sixth decade of life.

How much of the weight gain is related to menopause and how much is related to the other aging factors isnt entirely clear.

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Risks Of Menopause Weight Gain

People are three times more likely to be obese or have metabolic syndrome after menopause than before it.

Metabolic syndrome is characterized by high blood pressure, high blood sugar, abnormal cholesterol and lipid levels, and excess abdominal fat. Sixty-five percent of American women age 40 to 65 are obese, as are 74% of women over age 65.

Some of the health risks associated with this excess weight include:

Calorie Needs At Menopause

The average age for menopause is 51. As we approach or enter that fifth decade of our lives, changes take place that impact how our bodies utilize the calories we take in.

For instance, it is common for our muscle mass to decrease with age. Muscle is a very energy-demanding tissue, so with less on your body, you require fewer calories to run your metabolism.

We also see from the research that the decline of sex hormones that come with menopause further reduces the energy we expend at rest , which further reduces the number of calories we need to make it through our day.

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Make A Plan To Stay Active

With age, many people let exercise fall to the bottom of their priority list. Maybe it’s because they’re busy, maybe it’s because they’ve become less body conscious with age, or maybe it’s due to comfortable ruts.

Regardless, the priority shift away from activity can have consequences. Many experts believe midlife weight gain has more to do with lifestyle than with hormonal factors related to menopause.

So your plan to lose weight after menopause should include a program to stay active. You may want to invest in a fitness tracker or activity monitor to make sure you’re getting enough movement to slim down or stay lean.

Other Side Effects Of A Hysterectomy

How to lose weight after menopause

As with any medical procedure, side effects vary greatly from one individual to the next. Whether it was a full or partial hysterectomy, and your current state of health, will determine the outcome as well.

Short-term side effects occur immediately after or in the early weeks of recovery. Theyre almost always temporary, and might include:

  • Pain and discomfort
  • Bladder problems
  • Bleeding
  • Blood clots in the lungs or legs
  • Pneumonia
  • Vaginal discharge
  • Painful sexual intercourse

Note that bladder issues can go from being a short-term symptom to a long-term condition. If you worry about any effect, contact your doctor.

The long-term side effects of a hysterectomy occur in the months or years following surgery. Some last for a while, while others appear permanent, and may include:

As expected, the removal of your uterus means you cannot become pregnant again.

  • Vaginal shortening and dryness

Aside from feeling continuously dry, your vaginal canal might be slightly shorter in length after a full hysterectomy, which eliminates your cervix.

  • Buildup of lymph fluid

For patients with lymphedema , this accumulation tends to happen in the legs or abdomen.

  • Muscle weakness

The ligaments and muscles that support your vagina, bladder, and rectum could be compromised.

  • Intestinal blockage

This is the result of adhesions, or bands of scar tissue, formed after surgery.

  • Emotional issues and low libido

Sadness, depression, and reduced sex drive are all potential post-op symptoms.

  • Surgical menopause

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What Causes The Meno

How tough your fight will be against menopausal weight gain really depends on your body type and overall health.

Both a slower metabolism and loss of hormones can team up to challenge women after menopause, making it harder to maintain their weight. Most of it is the result of the normal aging process. As we get older, our metabolism naturally slows down, and we often lose muscle mass.

The loss of hormones also plays a role, often disturbing your sleep and affecting your appetite. Getting less sleep can increase levels of stress hormones, which can be powerful in convincing you to put down that apple and reach for potato chips instead.

Also, women with chronic illnesses like diabetes are most at risk for mid-life weight gain. The same goes for women with polycystic ovary syndrome or sleep apnea, which can zap your daytime energy. Women who are recovering from hip, knee or foot surgeries that make exercise difficult may also struggle.

Despite the challenges, you can combat weight gain. Be persistent, which is more important than working for quick results. With a slow, steady approach to diet and exercise, you can incorporate the changes over the long haul as part of a healthier lifestyle.

Does Menopause Cause Weight Gain

As if hot flushes, intimacy challenges and the mood swings that can occur during menopause weren’t enough for women to get their heads around, many fret that their clothes will inevitably start feeling too tight as well. But the good news is that menopause doesn’t have to equal weight gain a few simple lifestyle tweaks can help you steer well and truly clear of weight gain later in life.

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Weight Gain During Perimenopause And Menopause

Why is it so much easier to put on pounds as you get older? During perimenopause , estrogen levels start to decline. That hormonal shift slows your metabolism, says Dr. Pattimakiel. Every year we get older, our metabolisms slow down. Then around menopause, its common to see a significant drop.

That sloth-like metabolism means even if you eat the same healthy diet you ate in your 30s, youre more likely to gain weight. It also makes it that much harder to drop pounds youve already put on. When your metabolism is slower, its harder to lose weight, she says.

As if thats not frustrating enough, mid-life pounds tend to settle around your middle. Unfortunately, extra fat in the abdomen increases the risk of heart-related problems, Dr. Pattimakiel says. So its worth making some changes to keep your weight in the healthy zone as you get older.

Update Your Healthy Sleep Strategies To Rest Better And Fight Weight Gain

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Insomnia is an extremely common symptom of perimenopause, which is the period of time when womens bodies transition toward their final menstrual cycle. And according to the North American Menopause Society, that transition phase can last for four to eight years. All that time spent waking up unrefreshed means youre probably feeling too exhausted to head out for a workout, too. Its imperative to get sleep as you get older, says Peeke. One of the things that truly helps combat the menopot is high-quality sleep.

Inadequate sleep impacts our hunger hormones, ghrelin and leptin. Ghrelin and leptin become dysfunctional when you dont get enough sleep, so good luck trying to lose weight if you dont fix that problem, says Peeke.

Palumbo says that you should close your kitchen and brush your teeth by 7 p.m. This will keep you from eating late, which can keep you from getting restful slumber and cause you to pack on the pounds. You shouldnt be eating before you sleep, because it will interrupt your sleep, she says.

Aim for a minimum of seven hours of shut-eye, although this varies from person to person and over time. Keep your bedroom cool to offset hot flashes and night sweats, and turn off all glowing screens for at least an hour before you want to fall asleep. If you really cant fathom doing that, wear amber-lensed glasses to counteract the sleep-disrupting effects of blue light, or see if your device has an amber light setting, says Peeke.

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Help Im Heading For The Menopause And I Cant Control My Weight

This article has been written by Sally Norton, a UK-based medical doctor and weight-loss consultant.

With two-thirds of us overweight or obese, and all of us ladies facing the menopause at some stage, the double whammy of weight-loss struggles and menopausal woes is going to face a lot of us. Many women feel that their weight gets harder and harder to manage the older they getand yet, several scientific studies show no convincing link between weight gain and the menopause itself.

After 15 years as an NHS weight loss surgeon, managing hundreds of women who were really struggling with their weight. I noticed a pattern. Many of them were women in their 40s, starting to run into trouble sleeping, thinking straight, multitasking, or generally just coping with life. And they were increasingly depressed with their weight loss struggles after years and years of failed diets.

A fair number had been started on anti-depressants but these were women who just couldnt understand why they were losing their normal joy in life, their superwoman ability to manage everything that family, work and life in general was throwing at them and they put it down to their weight.

I thought there was more to it than just their weight and general low mood, so I started investigating the link between weight, hormones and the peri-menopause.

  • There is some evidence that lower levels of fat-burning brown fat may contribute to the middle-age spread too.an area being heavily researched at the moment.
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