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.
What About Hormone Therapy For Weight Loss After Menopause
Many women begin some form of hormone therapy as they near menopause. This treatment helps ease symptoms and transition you more naturally into lower levels of hormones. In addition, some women see weight-loss benefits from hormone therapy.
“Although estrogen used for management of menopause symptoms is not a weight-loss drug, it improves body composition by reducing abdominal fat,” Pinkerton says. “Hormone therapy also significantly reduces the diagnosis of new-onset type 2 diabetes mellitus, but it is not U.S. government-approved for this purpose.”
For typical menopause symptoms, including night sweats, sleep disruption and hot flashes, the benefits may far outweigh the risks associated with this treatment, Pinkerton says. Lower doses or newer therapy options may be recommended, so talk with your doctor.
Add Strength Training To Your Workouts
According to the CDC, you need 150 minutes of cardio each week to stay healthy. Many women get the cardio part right but dont add the strength training part to their routine.
If you dont add strength training into your life, your metabolism wont work as effectively as it could. The more muscle you have on your body, the faster your metabolism works, making weight loss easier
And after the age of 30, you start to lose muscle mass if youre not actively replacing it. Do your part to keep your body strong and your metabolism revved by strength training at least three times per week!
You can use your own body weight with moves like push-ups, lunges, and squats or use dumbbells, kettlebells, or resistance bands. Try the below exercises for menopause belly and overall strength!
Find A Balance Between High And Low Intensity Exercise
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?
Can You Lose Weight After Menopause
Conventional wisdom suggests you can’t lose weight after menopause. Research says otherwise.
You’ve likely heard your whole life that weight loss becomes harder the older you get. There is some truth to that, of course. The metabolism of an average 25-year-old is typically higher than that of a 55-year-old. Likewise, a 30-year-old may be able to exercise longer than a 60-year-old.
Couple physical changes from aging with the hormonal changes brought about by menopause, and it may seem that losing weight after menopause feels really hard for most women.
“Weight gain is a problem for many women, despite maintaining the same diet and exercise routines that they’ve had for years,” says JoAnn Pinkerton, M.D., executive director of the North American Menopause Society. “Even if the number on the scale doesn’t change, women complain of a shift in fat to the midsection after menopause.”
Sound familiar? You’re not alone.
Here, how to help your body adjust to changes brought about by menopause so that you can keep weight off and maybe lose a few pounds too.
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How To Safely Lose Weight After Menopause
It wont differ much from other stages but you should remember that compared to 40s, you need to stop over-exercising. This recommendation will save your bones from fractures, and your joints from much pressure. Eat balanced foods, and try to minimize your consumption of caffeine. If you smoke, reduce the number of cigarettes smoked per day. Besides, those ladies who are in the early menopause stages and have menopause weight gain should overlook their lifestyle now. Start spending more time on the fresh air. It will help to eliminate the occurrence of hot flashes later.
The last tip for how to lose weight after menopause is to allow yourself to eat your favorite dishes. For instance, one time per week you can organize cheat meals that predetermine 24 hours of your guilty pleasure. Such an option helps to feed your inner monster who always asks for more, and you will not deviate from the path of a healthy and decent menopause stage.
Menopause Ie Weight Gain
It is worth starting by saying that menopause is only partly responsible for this weight gain. Much more decisive is the fact that for about 40 years the muscle mass of the body has been gradually decreasing and, since muscles burn a lot of energy, this leads to a consideration: the fewer muscles, the less energy is consumed. Our basal metabolic rate is therefore lower at an older age. In conclusion, we automatically gain weight even if we eat less and at the same time reduce our caloric intake, or if we manage to burn more calories and sustain our preservation of muscle mass with sport and exercise in abundance.
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Quit Sugar And Limit Stimulants
Stimulants like caffeine and sugar can have a dehydrating effect on the body as well as a destabilizing impact on blood sugar and hormones. In addition to causing feelings of anxiety and increased stress, caffeine can also worsen typical menopause symptoms like hot flashes and night sweats. If thats not enough reason to quit, it can also contribute to bone density problems.
Alcohol can also worsen hot flashes, night sweats, mood disruptions, and other menopause symptoms. While moderate consumption, such as less than one drink per day, may not have this effect, certain individuals are more sensitive than others. This is largely dependent on genetic individuality, liver health, and the gut microbiome.
While caffeine, alcohol, and even sugar in moderation may not be deal breakers, its best to avoid these for the most part, especially if symptoms of menopause are problematic or if youre having trouble losing weight. Instead, focus on nourishing beverages like water, bone broth, herbal tea, and green tea, and avoid foods that are overly stuffed with sugar.
Bottom line: Losing weight and keeping it off after age 50 is not impossible and with the right strategy it can be easy to do. Sticking to these seven steps above can bring about faster success and help you to feel more at home in your own skin, in spite of changing hormones.
Vary Your Workouts And Try New Activities
Its easy to get into an exercise rut, and even easier to fall out of the habit of exercising at all. But at this stage of your life, not getting your move on is not an option. Ideally to keep your weight in check, youll be working out three or four times a week with the injection of some HIIT and it only needs to take 15 to 20 minutes, says Peeke. Its extremely effective at keeping excess body levels of fat down, and make sure to get in some weight training, even if its just using your own body weight.
So potentially take a Zumba or barre class. See what all your buddies are talking about and join them one weekend for a beginner class at a CrossFit center. Give PiYo a go . There are so many different exercises to try, youll be able to find ones you like and stick with them.
Or maybe youll enjoy the chase of trying out new workouts regularly. According to research published in the Journal of Sport Behavior, adding variation to your exercise routine may be the most successful way to make you stick with it. Any kind of physical activity is better than none at all, but if your body gets too accustomed to a routine, it wont burn belly fat as efficiently as when you first started working out.
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Can You Beat Menopause Weight Gain
Hopefully after reading all of this information, youve learned the answer to this question is a resounding, yes! It might not be as easy to drop pounds as it was when you were younger, but its by no means impossible.
Whether you follow one of these suggestions outlined here is completely up to you, but we also recommend talking with your doctor before making any drastic changes both during or after menopause.
Remember, everyone is different, so the best menopause weight loss technique might not be the same for you as it is for your best friend, sister, or anyone else but there are definitely solutions out there just waiting to help you live a long, healthy, and happy life!
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A Drop In Estrogen Levels
Changes in levels estrogen contribute to weight gain.
Estrogen is one of the primary sex hormones in females. It plays a role in:
- physical sex characteristics
- regulating cholesterol levels
During menopause, estrogen levels dip substantially.
Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes.
Hormone replacement therapy may reduce the tendency to gain abdominal fat.
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Weight Loss And Perimenopause
As women age, they may gain weight, especially during perimenopause and postmenopause. Perimenopause is the transitional period into menopause, in which a woman normally starts to experience menopausal symptoms such as hot flashes, night sweats, mood swings, vaginal dryness, loss of libido, and weight gain.
Weight gain and perimenopause often go hand-in-hand but they don’t have to. There are many ways to stay healthy and avoid undue weight gain.
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!
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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
Lower Levels Of Estrogen Equal Higher Levels Of Insulin
Insulin is your body’s fat-storing hormone. The more insulin you have, the more fat your body retains. Estrogen helps combat spikes in insulin, but when estrogen levels fall, such as before and during menopause, your body has fewer resources to prevent the surge in insulin. The higher levels of insulin can lead to greater fat retention.
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Effective Ways To Lose Weight During Menopause
Marking the end of your reproductive years, menopause is a time of great change, both physiologically and emotionally. During this phase, your ovaries stop making estrogen, the hormone that plays a major role in controlling the menstrual cycle. Menopause can happen anywhere between the ages of 45 and 55, with the average age being 5152. Overall, the changes you go through could last 25 years.1
Research shows that postmenopausal women store more fat around the abdomen than premenopausal women.2
When this happens, many women experience depression, irritability, anxiety, and mood changes. Some even have difficulties with memory and concentration. On top of all that, many gain weight too, especially around the abdomen however, the reasons are not clear yet.34 Abdominal fat tends to raise the risks of cardiovascular disease, type 2 diabetes, metabolic syndrome, and, as per recent research, Alzheimers disease and cognitive decline, especially during middle age.5 This makes it vital to pay attention to any weight gain during this time.
Waist circumference is an easy way to estimate your abdominal fat. A waist measurement of over 35 inches will increase your health risks.6
Why You May Gain Fat After Menopause
One of the reasons older women gain weight is that blood levels of estradiol, a form of estrogen, decline measurably after menopause. That change in estradiol also changes one of its metabolites testosterone . Together they alter how you burn calories and manage fat. Researchers have found, however, that hormone levels aren’t the only thing in decline.
A study in the International Journal of Obesity tracked 158 healthy premenopausal women, 43 and older, for four years. The researchers found that women who became menopausal were getting half as much physical activity as they had in the four years prior to menopause. And while everyone in the study added visceral belly fat, post-menopausal women added the most.
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Craft An Environment That Helps You Lose Weight
Environment plays a bigger role than we often realize in our eating habits. According to Brian Wansink, a nutritional scientist at the University of Illinois, Small structural changes in personal environments can reduce the unknowing overconsumption of food.
The implications of this will vary from person to person. Maybe you need to stop purchasing some trigger foods entirely. Or, keeping less healthy choices in an inconvenient spot in your house is enough to minimize mindless eating. Perhaps stocking your fridge front and center with prepped, healthy foods will make the biggest difference for you. Maybe you would benefit from eating only while sitting down at a table with no distractions.
Pay attention to your eating and notice the environmental shifts you can implement that will help you minimize poor habits. Again, start small by making one change at a time.
Why Does Menopause Belly Occur
Everything is related to menopausal fluctuation in hormones. During this stage, a woman experiences how the estrogen and progesterone drop and lead to symptoms and body changes such as weight gain or altered metabolism.
Besides, once estrogen drops, the body fat starts being redistributed from the thigs, buttocks, and even hips to the actual abdomen. Previously the body fat was stored outside the abdomen in a fuel reservoir-like environment for breastfeeding and childbearing.
If a woman gains only little weight, it is pretty normal, however, when the gain is calculated in more than 2 pounds, the abdomen starts accommodating visceral fat which in excessive amounts is considered a toxic fat.
The good thing about How Can I Lose My Menopause Belly is that there are many options available, and you do not need to spend ages when choosing the right approach.
As was said above, the first method is to consult a doctor or nutritionist who builds plans for menopause belly and menopause women health management in general.
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