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Do You Lose Weight With Menopause

Should You Do Hiit Workouts

How to lose weight after menopause

Note that HIIT is just how it sounds – high intensity – which means that it isnt necessarily intended for beginners who are new to exercise. If you havent exercised in a while, start out with shorter less intense sessions. However, if youre used to regular exercise, HIIT may be just the thing you need to switch up your routine and see the weight loss results you want.

And while HIIT is effective for weight loss, that doesnt mean its the only physical activity you have to do to see results. HIIT can be combined with other exercises you also enjoy. For instance, if you like walking, jogging, biking, or kickboxing, alternating these with HIIT workouts occasionally can also result in long-term weight loss and support healthy weight maintenance.

You can complete an HIIT workout without going to the gym!

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 Many Steps Do I Need Daily To Lose Weight During The Menopause Years

One study analyzed the step habits of 79 healthy postmenopausal women. The findings showed that the higher physical activity, the lower the obesity in postmenopausal women. The researchers observed that the recommended 10,000 steps/day seems insufficient for postmenopausal women. They recommended that postmenopausal women walk at least 12,500 steps per day to improve their health. While 12,500 steps per day is an ambitious undertaking, its worth working towards if youre struggling to lose weight.

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Top Tips For Weight Loss And Perimenopause Symptoms Relief

It’s important to work out if your weight gain is due to physical or psychological factors . It may also be a combination of the two of them or other factors.

Once you have established this, you can work out the most effective method for weight loss. Start by:

  • Schedule rest into your daily routine. Taking time to relax can improve both physical and mental health.

  • Exercise regularly at least 5 hours per week. Over time you may notice that your body weight stays the same. However, this is not because exercise is ineffective, but because you are stopping the progression of weight gain. If you hadn’t exercised, you would have gained weight instead of staying the same.

  • Eat a more balanced diet. Add more fruit and vegetables to your meals and limit your intake of processed foods, sugar, and red meat.

  • Explore complementary therapies. Consider using an alternative remedy, such as herbal supplements, in conjunction with the above methods.

  • Hutchinson, Susan M.D. “The Stages of a Woman’s Life: Menstruation, Pregnancy, Nursing, Perimenopause, Menopause”. November 2007.
  • Love, Susan M.D. Menopause and Hormone Book. New York: Three Rivers Press, 2003.
  • BMJ Group. “Menopause: What is it?” Patient Leaflet. 2007

How To Lose Weight In Menopause Yes It Is Possible

How To Lose Weight During Menopause

11th March 2020 By Catherine

Is it possible to lose weight in the menopause? Its a question Im asked all the time in my clinic, with so many women struggling to maintain a healthy weight as their hormones shift. The diet and exercise regime theyve followed for most of their adult life doesnt seem to work anymore. Despite eating the same food and doing the same level of exercise, they find theyre putting on weight for no apparent reason, especially around the tummy. Some women tell me they used to be able to get weight off easily if theyd been on holiday or during Christmas but now that doesnt seem to work anymore.

So why does it seem to be harder to lose weight in menopause? Is it that our metabolism shifts? Or is something else going on? In this article, Im going to explore the shift in hormones around the menopause and why this may affect your ability to maintain a healthy weight. and what you can do about it!

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Keys To Weight Loss After Menopause

Fewer Desserts, Sugary Drinks Linked to Long-Term Weight Loss

âI was working out as hard as I ever have, but I was gaining weight,â the Atlanta-based film production executive says. âItâs a constant struggle.â

Now 52, Williams says she has recently revamped her diet to include more fruits and vegetables and less sugar and white flour — and she’s managed to lose a few pounds.

What Causes Menopausal Weight Gain

Although weight gain can be caused by a number of things, the most common cause of menopausal weight gain is the breakdown in communication between hormones and fat cells.

Our hormones are responsible for sending signals to our fat cells to store fat. During menopause, our hormones get out of whack, and that communication breaks down, causing changes in metabolism , digestion, appetite and heat regulation .

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Consume More Fruits And Veggies

Fruits and vegetables are yet another one of the things that you can add into your diet for perimenopause weight loss.

These are not just helpful in meeting your daily nutritional requirements they also do help in managing your daily calorie intake.

Additionally, apart from helping you shed off those extra pounds, the fruits and vegetables have beneficial impacts in warding off the risks associated with a number of diseases altogether like heart disease and even diabetes.

Ways To Lose Weight During Menopause Dont Let The Hormones Take Over

How To Lose Stubborn Weight During Menopause.

The combination of stress, hormonal distress, and impaired metabolism does have the possibility of hampering the condition associated with the lack of weight loss during menopause. In order to lose weight during menopause, it is important to stay dedicated and true to your aspirations and requirements.

There are a number of ways for effective perimenopause weight loss and you would be surprised how you can control the process in the best possible way.

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How Can I Lose Weight During Menopause

Weight management is a complex topic and not just about what youre eating, says Nicki. Its possible to avoid weight gain and even lose weight, but you need to identify the root cause. For instance, HRT can replace low hormone levels, but if you dont manage your stress then its not going to help your weight.

Plus, if your thyroid isnt optimal, your metabolism is going to be very slow and its going to be very hard to lose weight, she explains.

If there isnt an underlying health issue, then Dr Mukherjee says its absolutely possible to lose weight during menopause.

But because your metabolism is slower than in your younger years, it can feel harder, she says. A combination of increasing movement to burn more calories and limiting your calorie intake, especially from high sugar and processed foods, will help a lot. Intermittent fasting such as the 16-8 diet plan suits some people, she suggests.

Gradual and sustainable approaches are best, but you should be aware that these will not result in the rapid weight loss we all want once we decide to shed some pounds, she adds. Be mindful that one pound of fat contains 3,500 calories. So its not easy for anyone eating normally to lose weight.

Patience and persistence is the key to success.

Dark, leafy greens are ideal if youre following a menopause diet plan.

Switch To Hiit Cardio

Menopausal women experience unstable and fluctuating hormone levels which ultimately leads to a lower presence of estrogen in the body. Reduced levels of estrogen can cause metabolism to slow down, leading the body to burn calories at a slower pace. To increase the rate of your metabolism, try incorporating one to two high-intensity interval training workouts into your weekly workout regimen. Remember not to overwork your body, and alternate HIIT workouts with light to moderate exercise on the other days of the week.

Besides speeding up your resting metabolic rate, HIIT workouts can help to revert some of the effects of aging including the loss of muscle and increased fatigue. According to research from Mayo Clinic, HIIT triggers the growth of muscle mass while boosting the muscles capability to create energy.

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How To Maintain A Healthy Weight During Menopause

For women that are losing weight at a rapid rate, eating over this limit will cause our weight loss to stop dead in its tracks!

The basis of any diet regimen is a foundation of consistency. Its easy for us to get lost in the minutia of our day and ignore what we eat as we opt for fast food, candy and sugary snacks. We need to make a commitment and a promise to ourselves that we will monitor and maintain our diet even when our lives are running amok.

Our first step is to find out how many calories our body needs to maintain its current weight by using a maintenance calculator. This calculation will provide an accurate forecast of how many calories we should consume during our day to maintain the weight that we want. For women that are losing weight at a rapid rate, eating over this limit will cause our weight loss to stop dead in its tracks!

Find A Balance Between High And Low Intensity Exercise

How to Lose Weight after Menopause: Why You Gain Weight ...

I often find that as women reach menopause, this is the moment in their lives when they have more free time to start doing more training and they often set themselves challenges like training for a marathon, doing a sports event theyve always wanted to do or just start exercising more in general. This is great in so many ways, especially if youre outdoors in nature, getting fresh air and working your heart. However, its important to strike a balance if youre doing intense exercise, also focus on some stress relieving activity such as walking, yoga, meditation and just being still.

If youre extremely stressed at work or in your home life, is this the time to be putting huge strain on your adrenal output by adding in an intense exercise schedule? This doesnt mean you shouldnt do intense exercise or go for a big event youve always wanted to do. But you do need to reflect on whether your body is in a good place to manage this shift is there a middle ground you could start with and see how your body reacts?

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How Do I Stay Fit During Menopause

Now that were monitoring our calories and opting for smarter meal choices, we need to begin a training routine that not only fights back against menopause symptoms, but assists our body. Before starting your fitness journey, remember this: Menopause and weight loss are not mutually exclusive. With enough will power and determination, we can remove unwanted weight loss from our lives and sculpt the body of our dreams.

During our womanly change, our bone strength begins to dwindle and the chances of developing arthritis rises. The way that we can fight back against this occurrence is by incorporating a strength-training routine into our daily habits. Located below are a few exercises you can do in the comfort of your own home or gym to build lean muscle and bone density:

  • Walking with light dumbbells
  • Hiking
  • Bike riding

Each of these practices, when performed on a day-to-day basis, make menopause and weight loss easier to manage!

Why Is It So Hard For Women Over 50 To Lose Weight

Its a question women over age 50 frequently ask their doctors: Why am I gaining weight when I havent changed my eating or exercise? We asked OB/GYN Stacy Weiss, M.D. to weigh in on the problem. Here are her answers to frequently asked questions, plus some advice for middle-aged women.

Why do women over 50 have a slower metabolism?

As we age, we lose lean muscle mass, which slows our metabolism. We also tend to decrease our activity and burn fewer calories, which leads to weight gain.

Is this a common problem?

Yes, even from patients who are really fit. Its gradual, but around age 40-50, thats when women tend to notice the creeping weight gain. Maybe in the past, they could cut out a snack and lose weight. But now when they do that, the scale doesnt budge.

Why does it seem easier for men to lose weight at this age?

Mens metabolism slows as they age, too, and they lose muscle. But they dont have the same hormonal changes that women undergo. During menopause, the lack of estrogen leads to a shift of fat to the midsection. This abdominal fat increases the risk of heart disease, stroke, and type 2 diabetes.

In order to lose weight, do I have to eat half as much? If not, how many calories per day are acceptable?

Do I have to work out twice as hard? If not, how often?

How can I boost my metabolism?

There are three ways:

Are there specific foods that can boost metabolism?

Are there specific foods I should never eat?

What are some helpful tools?

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Types Of Foods That Can Make Menopause Worse

Diet can impact a womans menopause symptoms in both a positive and negative way, says Best. Eliminating, or cutting back on, the following things can help improve how you feel.

  • Processed foods: The rule of thumb I tell patients is to eat as close to the natural state as possible, says Dr. Mandal. If it comes in a bag or plastic wrapper, try to avoid those kinds of foods because most likely those are very processed foods.
  • Refined carbohydrates: For instance, white rice, pasta, and potatoes, are linked to spikes in blood sugar and an increase in insulin resistanceand hot flashes. Instead, opt for whole grains such as brown rice. Cut back on sugary foods like cookies, cakes, and candy.
  • Alcohol: It can exacerbate menopausal symptoms. If youre drinking more than one alcoholic beverage a daymore than five ounces of wine or 12 ounces of beerthat can not only make hot flashes worse but make you prone to the mood swings and irritability that can happen with menopause, says Dr. Mandal.
  • Spicy foods: They arent necessarily bad for you, but they can bring on hot flashes for some, so women may try cutting back on spicy foods if they notice worsening symptoms after eating them.
  • Lead Life On Your Terms

    How To Lose Weight After Menopause (FAST & NATURAL!)

    For the women out there that may be going through this change, fear not! With the right plan put in place, and a little help from our loved ones, menopausal side effects can be placed on the back burner. Remember to use the techniques and strategies listed above as your personal tool kit to thwart off unwanted weight loss, hormonal changes and lifestyle disruptions. You are a strong, powerful and unique woman that can handle anything that life throws your way!

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    Other Symptoms Associated With Menopause

    Although many women tend to focus mainly on the weight aspect of menopause, there is a range of symptoms that can make it even harder.

    Here are some common signs and symptoms of menopause:

    • Irregular menstrual periods to the cessation of periods
    • Hot flushes episodes of sudden heat in the face and chest making the skin reddish and sweaty
    • Reduced sexual function or libido
    • Vaginal dryness

    Eat More Fruits And Vegetables

    In a four-year study, researchers found that women who ate more fruits and vegetables and fewer sweetened drinks and desserts lost more weight than women who didn’t make those dietary changes.

    “After the age of 50, our need for energy-calories-decreases, but we still need the vitamins, minerals and fibers from foods,” Upton says. “Make your choices count by selecting nutrient-rich foods.”

    Case in point: a recent study found that eating more fruits and vegetables may reduce your risk for postmenopausal osteoporosis.

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    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.

    Top Tips For Managing Weight At Menopause

    Pin on General health and welness

    Has reading this far made you depressed and discouraged? Dont be. While you cannot prevent menopause, you can prevent some of its negative health impacts through diet and lifestyle changes.

    Remember, however, good health is more than simply a number on the scale. As we have noted in other places on our site, you do not have complete control over how much weight you lose, how fast you lose it, and what body parts you lose it from. Managing these expectations is part of long-term success. Make sure you read our guide on setting expectations.

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