Should You Do Hiit Workouts
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!
How Can I Stop Menopause Weight Gain
For those just who are just beginning to enter perimenopause or menopause and looking for ways to stop the weight gain before it takes over, there are thankfully some simple tips out there.
Elizabeth Ward, MS, RD, co-author The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health, and Happiness , explained to TODAY that there is no one-size-fits-all approach to avoiding menopause belly fat. However, after spending decades observing women and their experiences with the change, she shared some insights that can help.
Ward suggests switching to a plant-based diet. More specifically, A balanced eating plan rich in plant foods supplies the right mix of healthy fats, fiber, vitamins, minerals, and phytonutrients. She says this will promote better health in women, particularly those ages 45 and older who may be going through the menopause transition.
If nixing meat entirely doesnt appeal to you, Ward also recommends the Mediterranean diet and says it may even help women experience fewer menopause symptoms. In this case, the idea is to eat meals rich in whole, non-processed foods, including nuts, seeds, whole grains, healthy fats like olive oil, and moderate portions of protein from things like beans, eggs, dairy products, fish, and chicken.
Recent studies have shown that combining both ideas for a plant-based Mediterranean diet is especially beneficial for weight loss and boosting heart health, so you might want to give them both a try!
Risk Factors Of Menopausal Obesity
Obesity in menopausal women is a result of several modifiable and nonmodifiable factors. Nonmodifiable factors comprise of physiological factors, whereas psychosocial and lifestyle-related behaviors are categorized as modifiable risk factors, as depicted in . Physiological risk factors such as chronological aging, slower basal metabolic rate , hormonal fluctuations, and the presence of metabolic disorders affect the pace of weight gain. Hormonal fluctuations experienced during the transition are strongly associated with psychological distress. Women generally deal with distress by indulging in unhealthy eating behavior. Excessive caloric intake coupled with an overall sedentary lifestyle is conventionally associated with weight gain in menopausal women. The key factors driving the prevalence of obesity in menopausal women are briefly discussed below:
Improve Insulin Sensitivity With Diet & Exercise
As I said, with menopause, women become insulin resistant and this makes losing weight more challenging. The good news is that you can offset this with exercise and a proper diet.
Strength training is the best way to improve insulin sensitivity11. Thats why I said its non-negotiable. I mean, really, if youre still not convinced of the importance of strength training, I dont know what to tell you.
When it comes to diet, you want to adopt one thats a higher protein , moderate carbohydrates , and moderate fat .
The combination of strength training and sufficient protein intake is going to be the solution to almost all of your problems.
Exercise For Weight Loss After Menopause
Certain kinds of exercise help me lose weight.
Walking is number one for me. I think that it does two things. It reduces stress and it promotes fat-burning. The secret is to keep a steady pace and walk for 40 to 60 minutes four to five times a week.
I love outside walking but I also love to do walking videos. Here is a link that shows you two free walking videos to try.
In addition to walking I enjoy exercise like Barre, yoga,and fusion types of exercises. I also do push-ups a couple of times a week.
The best exercise is one that you stick with. This post goes through all my favorites that Ive used to help lose weight and maintain that loss.
While you might be able to lose weight without exercise,exercise gives you definition. In addition, it helps with your posture andself-confidence.
It helps you look better way beyond just losing weight!
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Ways To Combat Menopause Weight Gain According To A Doctor
Here’s what a weight management doctor has to say about maintaining a healthy weightand losing weightafter menopause.
Hot flashes, trouble sleeping and mood swings. Welcome to menopause. But what’s up with the weight gain? Do you feel like you eat healthfully and workout but now there’s a layer of fat around your stomach that wasn’t there before? You aren’t alone.
Menopause weight gain is fairly common, and while some of it is hormonal or related to genetics, there are lifestyle factors you can control to help stop the gain and lose the weight. We spoke to Dr. Richa Mittal, MD, founder and medical director of Radiant Health, to learn why women gain weight during menopause and how to lose it.
How To Lose Weight During Or After Menopause
The idea that because you are going through menopause you can only gain weight is inaccurate. As we mentioned earlier, while menopause can make weight gain more likely due to affecting sleep and mood, it doesnt mean that weight gain is likely.
You can avoid weight gain and even lose weight by making changes to your lifestyle. Check out our article on starting an exercise habit at an older age to find ways in which you can disrupt the supposedly inevitable.
Increasing your daily activity, signing up to a gym or exercise class, going for long walks or hikes, and counting your steps are all proven ways to increase your metabolism and help to create a calorie deficit.
Making changes to your diet is also a smart move. As we saw above, there arenât foods that can specifically cause fat loss. However, adding higher protein foods, more fibre, and more fruit and vegetables to your diet can help you consume fewer calories each day. This can then lead to weight loss, particularly when combined with increased daily activity.
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One Final Tip I Often Recommend That Women Who Find Their Metabolism Is A Bit Sluggish To Try Some Intermittent Fasting
This is where you restrict your eating window to 11 to 12 hours per day. So if you eat breakfast at 7am, make sure your eating is done by 7pm and that means no late night snacking, hot chocolates or extra wine.
If you want to work on boosting your metabolism in the menopause and getting back in control of your weight without dieting, then I highly recommend my Eat Well for Life Weight Loss Programme. Here is what other clients say about it:
I wanted to say how much I have loved this course its fantastic a real education thank you for all your good advice and the recipes! My diet is so much better than it was I have lost another pound and got into a smaller pair of jeans this morning and am feeling much better generally! *thank you* Vicky, Norfolk.
I have really enjoyed the holistic approach to our health and weight loss. It has given me so much food for thought- especially in terms of my stress levels and rest. I feel like Catherine has offered us a way to be happier as well as healthier, and to really take the time to look after ourselves and not just our diets. Ive lost just over 3 kgs, and I can see and feel a change in my body. Katy UK.
Watch Your Carbohydrate Intake
Not all nutrients are created equal, and some experts believe that a steady diet heavy in unrefined carbs like pasta and bread are a significant factor for excess belly fat. Carbs are the enemy of the middle-aged woman, says Dr. Boling. If you are perimenopausal, look at how much sugar you are eating. Carbs turn into sugar in our bodies. Some turn faster, like candy bars, oatmeal burns slower, but eventually it all turns to sugar. If you are aware of how many carbs you are eating, you are going to do better. Research published in April 2017 in the British Journal of Nutrition found that a reduced-carbohydrate diet may decrease the risk of postmenopausal weight gain.
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Can Hormone Replacement Therapy Help You Lose Weight
At this point, theres no solid evidence that taking or using hormones in prescription form can make a meaningful difference on the scale. Thats because an HRT regimen of oestrogenor a combination of oestrogen and progesteroneis aimed at improving quality of life, not melting kilos. Its used to manage menopausal symptoms such as hot flashes, night sweats, mood changes and vaginal dryness, Dr. Faubion says. Your doctor can help you determine whether HRT is a good choice for you by ensuring you fully understand the potential benefits and health risks.
Foods To Avoid During Menopause
Reaching for less-than-healthy foods as you move through menopause can worsen bothersome symptoms, such as hot flashes and insomnia. Knowing what to avoid could make this natural transition much more manageable.
Following a healthy, well-balanced diet is a good idea in general, but its especially true for women who are nearing or have just passed through menopause, says Amy Jamieson-Petonic, RD, a nutritionist and exercise physiologist in Cleveland.
Good nutrition can make a big change in how you feel with regard to menopause symptoms like mood swings, hot flashes, and exhaustion, as well as bloating and possible weight gain, Jamieson-Petonic says. Women of menopausal age should make sure to eat plenty of whole grains, fresh fruits and vegetables, and lean protein for optimal health, she says.
That advice is backed up by a survey of 400 post-menopausal women documented in an article published in April 2019 in journal Menopause, which found that women who ate a diet rich in fruits and vegetables were less likely to report having experienced menopausal symptoms than women whose diets contained more fatty foods and sweets. Decreasing your consumption of these and certain other foods may be able to ease a lot of the discomfort linked to this natural transition and help you stay healthy in the years to come.
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Ways To Lose Weight After Menopause
Menopause refers to the change in a womans life when her menstrual cycles cease, and she is no longer fertile . As normal hormone production continues to decline during perimenopause and menopause, a variety of troublesome symptoms may start to occur, including hot flashes, night sweats, mood swings, and more.
But no side-effect of menopause is more frustrating than weight gain. Eventually the hot flashes and mood fluctuations will go away but most women are stuck for the rest of their lives with the unwanted weight gain that accompanies menopause.
And weight gain is much more than just a cosmetic issue! Weight gain not only dramatically decreases a womans self-esteem, it also can significantly increase her risk for virtually every major chronic disease, including: heart disease, stroke, Type 2 Diabetes, high blood pressure, and even cancer.
In this article Austin, TX menopause and hormone expert Dr. Ruthie Harper explains what causes weight gain during menopause and how you can effectively prevent new weight gain and lose those unwanted pounds.
Think About Natural Supplements
Taking a natural supplement may help keep the body’s systems in balance and assist women who are trying to lose weight during and after menopause. Natural supplements usually have few side effects and can help women feel more energetic and healthier. Remember to consult your doctor before taking any kind of supplement, and watch out for unverified supplements with extreme claims.
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As If The Hot Flashes Mood Swings Night Sweats And Sexual Challenges Werent Enough Now You Can Add Weight Gain To The Menopausal Whammy
As if the hot flashes, mood swings, night sweats and sexual challenges werenât enough, now you can add weight gain to the menopausal whammy.
Thatâs right. In case you hadnât noticed , women tend to gain about 10 to 15 pounds on averagefrom 3 to 30 pounds is the typical rangeduring and after menopause. And because our entire metabolic mechanism is different now, that weight is blessedly hard to take off.
âI feel like my body has betrayed me,â said one of my patients.
âPrior to menopause I was able to maintain a weight loss of 70 pounds. I see that 25 pounds have come back and nothing I seem to do is helping,â said another woman.
Weight gain during menopause isnât totally related to âthe change.â Lifestyle, genetics, and, yes, hormonal fluctuation all play their respective roles, for better or for worse. But the weight goes on, and the way that happens is different from weight gain in previous years.
So, if youâre accustomed to losing weight easilyor not gaining it in the first placethis development may come as a puzzling and unpleasant surprise. And if you struggle with your weight, be forewarned: The deck is about to be reshuffled, and that struggle may become harder yet.
The single bright spot is that youâre in a very big boat with a lot of other menopausal galsup to 90 percent of us gain weight during this transition, according to this article.
Menopausal weight gain is different because:
Why does this happen?
Maryon StewartSymptom â Weight Gain
These Are The Reasons You Are Losing Weight During Menopause
As a woman begins to mature and her body starts to change, the idea of losing weight at an unwanted pace becomes startling. Simply put, as the menopausal period of life rears its head, shedding pounds and becoming skinnier become a daunting process.
losing weight at an unwanted rate usually leads to fatigue, mental fog and the inability to lead a normal life, it usually renders many women feeling powerless.
Fortunately for us, we now understand why this occurs and what steps we can immediately implement to rectify this situation. If youre beginning to notice the scale number becoming smaller and smaller, youll want to explore these topics to gain control of your weight.
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Study Is A Good First Step
JoAnn Pinkerton, MD, the director of the midlife health center at the University of Virginia School of Medicine in Charlottesville and the executive director emeritus of the North American Menopause Society, says research like this is important because it deals with two issues common during the menopause transition: sleep and weight gain.
As a next step, Dr. Pinkerton, who was not involved in the new study, hopes to see a larger, more rigorous trial on the topic, as well as tests in women who are post-menopausal, because this would allow for the other changes at menopause that may affect resting energy use and fat utilization beyond just lowered estrogen, she says.
Questions Abound About What Causes This Shift In Body Composition
Research, such as an October 2017 review in Mayo Clinic Proceedings, typically attributes this effect to the decline in estrogen levels brought on by menopause and to the fact that menopausal symptoms such as hot flashes and night sweats can interfere with exercise and other healthy lifestyle measures, along with natural changes from aging.
Drops in estrogen alone are unlikely the sole factor in this weight gain, says Leilah K. Grant, PhD, a postdoctoral research fellow in medicine at Harvards Brigham and Womens Hospital in Boston and an author of the new study. All women stop producing estrogen in menopause but only about half report gaining weight, she says.
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Eat More Whole Foods While Cutting Back On Ultra Processed Items
“It is important to focus on including an abundance of fruits and vegetables, lean proteins and plant-based protein sources like tofu, beans and lentils and small amounts of heart-healthy unsaturated fats like nuts, seeds and olive oil,” says Dr. Mittal. And while some processed foods are okay, it’s best to limit ones that don’t add much value to your day. “Limit ultra-processed foods that provide convenience, but most of the time do not offer much nutritional value but pack a lot of calories. Frequently, sugar-sweetened beverages, yes even that favorite treat from your local drive through coffee shop, are sources of added sugar, often leading to exceeding the World Health Organization recommendation of limiting added sugar for women to 25 grams daily.”
Menopause And Diet: Food Fact Sheet
The menopause is the time when periods stop. It is defined as occurring 12 months after the last menstrual period and usually happens between the ages of 45-55.
The period leading up to the menopause is called the perimenopause, this is usually what women mean what they talk about going through the menopause.
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