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How Many Calories Does A Menopausal Woman Need

Collagen And Protein: Are They The Same

How Important are Calories For Weight Loss During Menopause?

Well, collagen is a type of protein, but it is not just some type of protein. Why? About one-third of all the protein present in our body consists of collagen. YUP! It is the glue that holds our entire body together!

Collagen is mainly responsible for the elasticity of our skin and hair. It contributes to our skins structure and stability and keeps the skin surface firm and smooth. Collagen also increases the moisture balance of our skin! That means, taking collagen can give us better resistance to environmental factors that cause wrinkles and lines! Besides its benefits for skin health, collagen also promotes the following:

Collagen can be taken from natural food sources, supplements or powders. Visit my article to get a full list of healthy collagen sources!

How Can Intermittent Fasting Help With Menopause Weight Gain

Intermittent fasting reduces the overall number of calories you eat. Having a calorie deficit is necessary for weight loss to result. This can be beneficial during menopause because this is a time when many women gain unwanted weight, due to hormone changes, aging, poor sleep, and other factors.

A 2017 study showed that when people ate only during a four hour window, their energy intake was reduced by around 650 calories.

Another study found that when healthy men and women fasted for 36 hours, their overall caloric intake was by 1,900 calories, despite eating more in the period following their fast.

Research also shows that for postmenopausal women specifically, intermittent fasting can be useful for weight loss and weight control.

How To Lose 10 Pounds In Two Weeks With 30 Day Shred

Jillian Michaels is a fitness expert and a trainer on the television shows, “The Biggest Loser” and “Losing it with Jillian.” She is also an author, blogger, life coach and creator of several fitness DVDs and video games 1. One of her DVDs, “30 Day Shred,” claims to help customers lose up to 20 pounds in 30 days. This is achieved by doing one of three 20-minute workouts a day, with each workout increasing in intensity. Of course, sometimes people need to lose weight faster. If you have 10 pounds to lose in two weeks, you can do it using this video and following a healthy diet.

Workout with Jillian’s video twice a day. People on the 30 day program are told to do the level one workout for ten days, then the level two workout for ten days and then finally, the level three workout for ten days. By doing two workouts a day—one in the morning and one at night—for two weeks, you can get through 28 of the 30 workouts, thereby maximizing your weight loss benefits.

Seize any opportunity to get in an extra few minutes of physical activity. For example, if you have the option to take the stairs or the elevator, take the stairs. If you usually walk your dog, run instead.

Eat small meals every four hours instead of eating three large meals a day. According to Jillian, after four hours without food, your body goes into starvation mode and your metabolism shuts down. By eating every four hours, you can keep your metabolism burning calories all day.

Warnings

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How Menopause Changes Your Body And What You Can Do About It

Home»Blogs»How Menopause Changes Your Body and What You Can Do About It

Editors Note: This post was updated on , for accuracy and comprehensiveness. It was originally published on May 27, 2017

Menopause, which literally means the pause of your menses , comes with many natural changes. Some women are lucky enough to skate through this time with no discomfort, while many experience the classic symptoms: fatigue, insomnia, and hot flashes. Reproductive and mood changes. And of course, the metabolic changes that result in weight gain around the torso and buttocks.

This increase in waist size has even earned a special name: menopot.

What exactly is going on during menopause, how does it affect your body composition, and what can you do about it? Read on as we answer these questions and more.

Hormones Are Slowing Down And So Is Your Metabolism

How Many Calories Do I Need to Eat If I Am 190 Pounds ...

This does not start at 60, but metabolism generally slows down with age. This is because of the decreased production of testosterone and human growth hormone , leading to the natural loss of muscle mass. Hormonal changes and not getting enough of key nutrients like calcium also can affect metabolism, making it difficult to lose weight .

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Safely Lowering Calorie Intake

Many women may obsessively count calories and even set targets that are dangerously low. While it is good to keep track and be aware, having taking an obsessive approach can do more harm than good. Getting too few calories can actually disrupt your metabolism and put your body into survival mode, where it retains more fat than it would if you consumed enough calories.

A daily calorie intake to lose weight safely will cause a one to two-pound decrease a week. To figure this out, simply subtract 500 to 1000 from the number you found above. Under no circumstances should your intake be lower than 1,200 calories per day.

The Psychology Of Menopause

Hormone shifts can affect moods. It can be disturbing to find yourself feeling uncharacteristically nervous or depressed or having memory lapses. Sometimes these feelings can even strain your relationships with others. It helps to know that the psychological effects of menopause are temporary. In all likelihood, youll soon get back on an even keel. Here are the most common psychological accompaniments of menopause.

Anxiety. Women who have never had a problem with anxiety before may become more self-conscious and worried about minor events. In some cases, panic attacks occur. Mental health professionals have a variety of effective treatments. Many people feel much better just knowing what the condition is. The most important piece of advice is not to let anxiety restrict your activities. When anxiety or panic disorders cause people to avoid stressful situations, the result can be an ever-tightening leash that keeps them from enjoying life. Anxiety can lead to avoidance of many aspects of normal life. Prompt treatment prevents this.

Poor Memory and Concentration. Some women find that menopause brings occasional memory lapses, often related to reduced ability to concentrate. This can be upsetting and annoying, but fortunately it seems to go away on its own with time.

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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.

Follow The Law And These Terms

What Do Menopausal Women Need To Do Different With the Ketogenic Diet

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Importance Of A Calorie Deficit

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.

Keeping Or Restoring Strong Healthy Bones

Osteoporosisthinning of the bone tissueis common, particularly among Caucasian women, after menopause. The cause is not an inadequate calcium intake, ordinarily. The problem is abnormally rapid calcium loss, aggravated by the following five calcium wasters:

  • Animal protein. When researchers feed animal protein to volunteers and then test their urine a little later, it is loaded with calcium, which comes from their bones. Heres why. A protein molecule is like a string of beads, and each bead is an amino acid. When protein is digested, these beads come apart and pass into the blood, making the blood slightly acidic. In the process of neutralizing that acidity, calcium is pulled from the bones. It ends up being lost in the urine. A report in the American Journal of Clinical Nutrition showed that when research subjects eliminated meats, cheese, and eggs from their diets, they cut their urinary calcium losses in half.17 Another study showed that a high ratio of animal protein to vegetable protein in the diet increases bone loss and risk of fracture in postmenopausal women.18 Switching from beef to chicken or fish does not help, because these products have as much animal protein as beef, or even a bit more.
  • Caffeine. Whether it comes in coffee, tea, or colas, caffeine is a weak diuretic that causes calcium loss via the kidneys.21 Caffeine intakes of > 300 mg per day have been shown to accelerate bone loss in elderly postmenopausal women.22
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    Lifestyle Changes May Not Always Be Enough To Control Biologically Driven Body Changes

    You spend hours in the gym every day. You eat nothing but grilled chicken, fish, and salads. Yet the numbers on the scale don’t budge or worse, they slowly creep up, along with your waist measurement.

    Welcome to menopause.

    “The change” actually does bring changes for many women, including weight gain that can resist even the most diligent efforts to reverse it, says Dr. Fatima Cody Stanford, instructor in medicine at Harvard Medical School.

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    Determining Weight And Lifestyle

    The first thing you must determine is your weight. People with a higher body weight need more calories to maintain that weight. You also have to figure out how much physical activity you do within a typical week. Activity can be broken down into four categories: sedentary, light activity, moderate activity, and heavy activity. A sedentary lifestyle is characterized by mostly sitting all day. Light activity is walking regularly throughout your day to get from place to place. Moderate activity is four hours of exercise each week. Finally, heavy activity is typically performed by athletes.

    Weight Loss By Calorie Counting

    Asking the question “how many calories should I eat a day?” is a good start, as many people tend to have unrealistic expectations and often eat too much, resulting in unwanted weight gains. Once you know your recommended calorie intake and an estimate on how much calories to eat to lose weight, the next step is to control your caloric intake. This is often done by so-called calorie counting – estimating the amount of energy in your meals and adjusting your portions accordingly.

    Here is a short table you can use for a rough judgement of the amount of calories in a meal, depending on it’s predominant nutrient type.

    Calories in different nutrients

    2 kcal per gram200 kcal

    Counting calories is good for losing weight, but is not by itself a recipe for healthy life. In order to have balanced diet rich in essential nutrients while staying below a certain calorie count, you can use a macro calculator to come up with a good mix of proteins, carbs and fats for your daily meals. Do not forget that a decent amount of exercise can go a long way in reaching a healthy weight.

    References

    Katch V.L., McArdle W.D., Katch F.I “Essentials of Exercise Physiology”, fourth edition

    Prakash S. et al. “Human energy requirements”, report of a joint FAO/WHO/UNU expert consultation, part of the Food And Nutrition technical report series

    Cite this calculator & page

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    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.

    Menopause And Diet: Food Fact Sheet

    How Many Calories Do I Need

    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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    Dont Forget Strength Training

    The same principles apply postmenopause as they do at any age. You cant forget your about fitness level just because you are aging. Strength training increases muscle mass and quality and helps balance your hormones like your estrogen levels. More muscle mass increases metabolism, which may contribute to diminished weight gain and decreased fat mass.

    Now more than ever is the time to counteract that loss of muscle mass to prevent a slowdown of that metabolic rate. You should aim for strength training exercises at least two times per week to get the maximum benefit for your muscles. Consult with a fitness professional to help you get started.

    Nutrition Needs That Change During Menopause

    Menopause is a major transitional time, physically and emotionally even your nutritional needs change a bit. You still need to eat a balanced diet rich in fruits, vegetables, whole grains, and healthy protein and calcium sources, but there are a few nutritional recommendation changes for women that start right around menopause.

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    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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