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How To Avoid Putting On Weight During Menopause

What Should You Eat To Lose Weight

How to avoid menopausal weight gain

You dont have to stick to uninspiring salads to lose or maintain weight. Forget the carrot sticks and eat nutritious, filling food as part of a balanced diet. Enjoy vegetables, fruit, lean meats, fish, beans, peas and lentils, pasta and rice. Get as much colour and variety as you can into your diet.

Avoid sugary and processed foods you know the ones! Swerve the fatty cuts of meat, chips deep-fried in oil, high-fat pastries and stodgy pies. Swap high-calorie dressings and sauces for low calorie alternatives. Use oil sprays instead of that glug of oil you usually put in the pan. Go easy on the booze.

How Can I Prevent Weight Gain In Post

Maintaining a healthy weight and lifestyle after menopause is an important goal as weight gain especially around the trunk is associated with an increased risk for all chronic degenerative diseases. Focusing on a proper exercise regime, nutrition, getting adequate sleep and following a balanced and biochemically identical hormonal replacement therapy program treatment can help you not only counteract postmenopausal weight gain but improve other menopausal symptoms as well.

How To Avoid Gaining Weight During Menopause

By | Submitted On May 27, 2009

Almost all women gain weight while going through menopause. One of the culprits is sugar.

Just me mentioning sugar will either set you up for a craving or put you in a defensive I-never-touch-the-stuff mode. For most of us though, we’re likely somewhere in the middle of those two extreme reactions.

To understand how to prevent this menopausal weight gain, first let’s answer some common questions about sugar.

1. Is all sugar created the same?

No, all sugar is not created equal, so let’s go over some basics.

Table sugar is sucrose. Fruit sugar is fructose. Fructose from fruit is not the same as high fructose corn syrup. That’s a different substance altogether. Though both sucrose and fructose metabolize into glucose, how they become glucose and what they do to your blood sugar levels are very different. That’s what’s important to understand.

Foods that contain sucrose, like baked goods and candy, get your blood sugar levels VERY high VERY quickly. At one time or another we’ve all felt this surge. Your body’s response is to release insulin to control this blood sugar spike. This is exactly what you don’t want, this dumping of insulin into your blood stream.

Let’s face it, as menopause aged women it’s a challenge to keep our fat levels in check. I get many questions that start with, “I’m not doing anything differently or eating differently but I seem to be spreading around the middle. Any ideas?” Sound familiar?

What about fruit sugar?

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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.

Get Restful Quality Sleep

Menopause Weight Gain:Causes

Many women in menopause have trouble sleeping due to hot flashes, night sweats, stress, and other physical effects of estrogen deficiency .

However, getting enough high-quality sleep is important for achieving and maintaining a moderate weight.

People who sleep too little have higher levels of the hunger hormone ghrelin, have lower levels of the fullness hormone leptin, and are more likely to be overweight .

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How To Lose Weight In Menopause Yes It Is Possible

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!

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.

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How To Stop Weight Gain

So, what really causes midlife weight gain? In addition to the hormonal changes that happen in women’s bodies during middle age, consider some of the other life changes that often occur:

  • Kids move away from home
  • Retirement
  • Increased interest in leisure activities
  • Increased time for social activities, such as cooking/entertaining/dining out
  • Change in life priorities
  • Slower pace in life

Not every person will experience these changes, but many of them result in a decrease in their overall physical activity level. When your physical activity level decreases, so does your metabolism. This pattern has led some researchers to wonder if weight gain occurs because of a change in lifestyle rather than a change in hormones.

To achieve weight loss or to prevent weight gain during menopause, stay active and eat a healthy diet.

If your lifestyle begins to change as you age, try to keep physical activity and portion control at the top of your priority list:

  • When kids move away from home, use your extra time to exercise. Join a gym, organize a hiking or walking group, or learn a new sport.
  • If you have more time to entertain, learn a few healthy cooking tips and share low-calorie, low-fat meals with friends and family.
  • Travel and leisure activities can include exercise. Many travel companies specialize in active vacations. Instead of laying on the beach, bike, hike, or paddle through your favorite tropical destination.

Using Hormone Replacement Therapy

Menopause Weight Loss-3 Big Mistakes To Avoid

Hormone replacement therapy is the use of prescription estrogen, progesterone, or testosterone to reduce menopausal symptoms. In some women, hormone replacement therapy has prevented weight gain. But HRT is also associated with side effects, such as an increased risk of heart attack and stroke.

If you would like to consider hormone replacement therapy, speak to your healthcare provider. Together with your physician, you can determine the best treatment for your menopausal symptoms.

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Stick To Whole Grains And Greens Stay Hydrated And Exercise

For most of my mother’s life, she was able to keep to a healthy weight with little effort, but perimenopause changed that. She was surprised to see that she was gaining weight.

My mom wasn’t alone in this. Weight gain during perimenopause is a concern for a lot of women. So I reached out to Dr. Barb Depree, director of the Women’s Midlife Services at Holland Hospital and a member of HealthyWomen’s Women’s Health Advisory Council to find out how to manage this concern.

“The approach to weight maintenance in the menopause transition doesn’t sound much different than other times, generally speaking,” said DePree, “but the effort required is increased.”

How perimenopause impacts weight gain

During perimenopause which typically starts around age 40 your estrogen levels start to fluctuate, so your body starts to look for an estrogen replacement and finds one in fat, which produces estrone, the weakest version of the three types of estrogen, which also include estradiol and estriol.

“Fat is a source of estrogen,” DePree said. “So the body is very efficient in providing a ‘replacement’ . . . the body deposits fat very readily, especially in the midsection.”

Food and nutritional supplements can’t replace estradiol, the strongest of the three forms of estrogen. The only way to get it back is with hormone replacement therapy, which comes with some health risks.

What to eat and why

The first thing women should do is to take a look at the foods that make up their diet.

Muscle And Bone Density Loss

Lower estrogen levels not only can increase body weight but can also .

According to a 10-year, multi-ethnic study on more than 800 premenopausal women, women lost around 10% of their bone density related to menopause, with 7% of the loss occurring during the perimenopausal and early menopausal years.

Furthermore, menopause is associated with lower muscle mass. Studies suggest that women suffer a 1.17% muscle mass decrease and a 0.6% muscle strength reduction per year after menopause. Lower muscle mass is associated with, making it easier to gain weight.

Lower estrogen levels also lead to lower bone density, leading to osteopenia or osteoporosis. This in turn leads to a higher risk of fractures, and poorer muscle performance, factors that make it harder for women to exercise, leading to increased weight gain and fat build-up.

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How Does The Stress Hormone Cortisol Sabotage Weight Loss

How is this overproduction of cortisol related to weight gain? First of all, heightened cortisol is linked to overeating. Ever notice how you eat when youre stressed? A study published in the journal Psychoneuroendocrinology found that higher than normal cortisol levels were linked to overeating and weight gain. Another study links elevated cortisol levels to an increase in belly fat.

What About Conventional Medicine

How To Manage Weight Gain During Menopause

If you are really struggling to control your weight and have not found that home and herbal remedies are helping, it is important to seek medical attention. While your doctor may be reluctant to prescribe diet pills on the basis that it is the menopause causing you to put on weight, he will be able to work with you to find a solution.

It is important to remember that weight gain can have a serious impact on your lifestyle and health. Weight gain or difficulty losing weight are also symptoms of an underlying health condition such as low thyroid function, which will need to be treated by a doctor.

If you are worried about your condition or fear that it is causing you to have further health problems such as heart disease, then it is vital to seek medical attention.

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Hormones And Weight Gain: How To Fix The Hormones That Control Your Weight

    Did you know that your weight is directly related to your hormones? This is a fact many of us forget as we travel along the often slow and frustrating road to weight loss. To maintain a weight thats healthy for our unique bodily makeup, a delicate balance of hormones is required. If certain hormones are off-kilter, weight gain often results.

    In order to lose weight and keep it off we must understand the intricate inner workings of our many hormones. Once we understand the relationship between hormones and weight gain, we can take the proper steps to balance these hormones and lose weight in a sustainable, healthy way.

    Does Menopause Cause Emotional Changes Too

    Yes. Emotional symptoms can begin as early as the perimenopause time frame. Difficulty with memory , irritability, mood swings, increased anxiousness and depression are commonly experienced. These symptoms often cause significant distress and can negatively affect personal and professional relationships. Some patients say the emotional toll is the most distressing. A history of depression or anxiety disorder is a risk factor for recurrence or exacerbation of symptoms during the menopause transition. Lifestyle modifications such as exercise, relaxation techniques and dietary changes can help. For those experiencing severe symptoms, seeing a therapist and possibly taking medication like mood stabilizers or hormone replacement therapy can help.

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    First What Is Menopause

    Menopause marks the end of a womans menstrual cycles. It is defined as a full 12 months without a menstrual period for women over the age of 40.2 While the average age in North America is around 52, the hormonal changes can start in a womans early 40s and last into her 60s.3

    Research shows that the timing of menopause is a complex mix of genetics, ethnicity, geography, socio-economic status, and lifestyle factors. 4

    The symptoms of menopause are well known: hot flashes, night sweats, mood changes, brain fog, headache, disrupted sleep, vaginal dryness, bloating, and more. Unfortunately, weight gain and increased body fat, especially around the abdomen, are very common complaints.5

    Its estimated that most women, without changing anything in their diet or lifestyle, gain an average of 2 to 5 pounds during the menopausal transition. However, some gain much more than this.6

    Q: How Can I Avoid Getting Heavy After Menopause

    How Can I Stop Weight Gain During Menopause

    A: Some weight gain is inevitable because menopause affects the hormones that regulate fat storage, among other things.

    As hormone levels change, we produce less estrogen, which promotes weight gain around the stomach.

    But you can ward off excessive weight gain by being proactive before and during menopause, whether you enter it naturally or surgically.

    Start by watching your diet. Reduce the fat and sugar youre consuming. Increase the protein. Stay away from processed foods.

    And be really diligent with exercise. Its one of the best things you can do for yourself.

    If youre going to be a successful, effective person, performing at your best, with optimal health, youll need to make time for regularly scheduled exercise activity.

    I strongly recommend strength training or core, yoga or Pilates not only because they boost metabolism, but also because they keep the musculoskeletal frame strong as bone density decreases during menopause.

    Continue to see your doctor regularly to discuss any preventive measures you may need.

    If you exercise regularly and choose a diet that significantly limits processed foods and controls portion sizes, your odds for minimizing weight gain at menopause are excellent.

    Medical weight management specialist Karen Cooper, DO

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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.

    Ways To Beat Menopause Weight Gain

    As you enter midlife, you may notice that maintaining your usual weight becomes more of a challenge. The hormonal changes of menopause can lead to extra weight gain around the belly area.

    Hormonal changes are not the only things that contribute to weight gain. Aging, lifestyle and genetic factors also play a significant role. As you age, you tend to lose muscle mass and gain more fat. This, in turn, decreases your metabolism. Therefore, if you continue to eat the same way you did when you were younger and do not increase your activity level, you will inevitably gain weight.

    Sedentary lifestyle, unhealthy eating and lack of sleep may also contribute to menopausal weight gain. Hunger hormones, such as ghrelin, increase when you do not get enough sleep. Oftentimes, this results in increased snacking and calorie consumption. There are genetic factors as well. If your parents or other relatives tend to carry more weight around the middle, it is more likely that you will too.

    Menopause weight gain affects more than just your physique and how you feel physically. It can also affect your health. Excess weight, especially around the abdomen, increases your risk for type 2 diabetes, heart disease and various types of cancers. Here are five steps you can take to make weight loss easier during this time:

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    Why Women Should Eat Less Move More And Consider Wearing Transdermal Patches During Menopause

    Media Release: 24 November 2008

    Weight and appetite experts from around the world met at a conference in Bangkok 1 earlier this year to discuss sex differences in obesity. One line of discussion looked at factors leading to womens weight gain during menopause, and how it might be avoided.

    Co-chairs of the conference, Dr Amanda Sainsbury-Salis from Sydneys Garvan Institute of Medical Research and Dr Jennifer Lovejoy from the University of Washington, Seattle have summarised the conference consensus for the December issue of Obesity Reviews. The paper is available online.

    One of the most interesting things that came out of the conference with applicability to large numbers of women was the discussion about why women gain weight during menopause, said Dr Sainsbury-Salis.

    So many women get confused when they start to gain weight during menopause, because their eating habits havent changed.

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