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How To Combat Menopause Weight Gain

How Can You Lose Menopause Weight Gain

How To Prevent Weight Gain In Menopause: 5 Simple Steps

You can lose menopause weight gain the same way you can lose weight that isnt associated with menopause.

Restrict calories with a healthy diet. Exercise regularly, and aim for a combination of aerobic exercise to burn calories and strength training to build muscle. Prioritize your sleep.

Lastly, reduce stress. Stress can lead to things like overeating, excessive alcohol use, sleep disturbances, and other issues that can lead to weight gain.

How To Reverse Menopause Weight Gain

In addition to preventing more weight gain from happening, you can also hit reverse and lose the weight youve already put on.

Some women assume that its impossible for them to lose weight during perimenopause or menopause, but thats definitely not true. The following tips can help you say goodbye to those extra pounds for good:

What About Menopausal Hormone Therapy

You may have heard something called menopausal hormone therapy or hormone replacement therapy . MHT is a medication that contains the hormones that the body naturally stops producing during menopause. It regulates them, minimizing or stopping any symptoms that youre experiencing during menopause. But, does it help with preventing menopausal weight gain?

The Journal of Clinical Endocrinology & Metabolism conducted a study which compared fat mass, visceral adipose tissue, and lean body mass of current users, non-users and past users of MHT. Theres good newsthe results were very promising for current users of hormone replacement therapy. They saw that current users of MHT had significantly decreased visceral adipose tissue and fat mass. However, theres also not-so-good news. When comparing these results to past users, they found that these trends were not continued. This means that if youre considering using MHT, then you need to bear in mind that once you stop, the weight gain that it was preventing may come back.

Menopause may increase the probability of weight gain, but it doesnt mean that its inevitable. It just means that you do have to make changes in your lifestyle to try and combat this. Also, if you do want to try MHT, make sure that you consult with your doctor first.

How Drinking Alcohol Can Affect Your Workouts

For many people, drinking and sports go hand-in-hand.

How to Lose Weight Without Giving Up Alcohol

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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.”

Whats Going On With My Belly

Diet For Menopausal Weight Gain

So heres where things can get a little confusing. Weight gain is caused by quite a few factors. Scientist reviewed decades of research In a 2012 study by International Menopause Society and concluded that the hormonal shifts of menopause change the distribution of body fat, making it more likely to accumulate in the abdomen.

However, other research has emerged that also points to a few other factors. But lets start with the most obvious one:

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Find A Friend Or A Group To Exercise With

To attack belly fat and any other menopause weight gain, youll need to burn between 400 and 500 calories most days of the week from cardiovascular exercise, such as walking briskly, jogging, bicycling, dancing, or swimming, Peeke says. Need motivation? Find a friend who needs to exercise as much as you do, and set a date to work out together. Research published in April 2015 in the British Journal of Health Psychology found that actively looking for a new workout partner and exercising together is beneficial for both exercise and emotional support.

If you dont have a buddy to join you on your weight loss mission, it may be time to try a group fitness class at your local gym or community center. Data published in November 2017 in the Journal of Osteopathic Medicine found that participating in regular group fitness classes resulted in a significant decrease in stress and a rise in physical, mental, and emotional quality of life compared with exercising regularly on your own or not engaging in regular exercise at all.

Getting Clear On Insulin Resistance

When you eat carbs your bodys blood glucose increases and spikes your blood sugar. Your body releases insulin as a reaction to elevated blood glucose levels. Insulin is produced to get the glucose from your body and into the cells.

There it gets converted to energy. Your body burns the glucose to make its energy and then insulin tells the cells to store their energy as carbs or fat .

When this happens, your blood sugar just continues to rise and you can become diabetic. Along with diabetes, many other health issues including heart disease and even dementia have been associated with insulin resistance.

Getting control of blood sugar can lead to the loss of inches around the waist practically overnight. Plus there is the added benefit of restoring balance to other hormones, like thyroid, adrenal, and sex hormones.

Read Also: What Causes Mood Swings During Menopause

Okay So Can Menopause Lead To Weight Gain

Margaret Nachtigall, MD, an ob-gyn at NYU Langone, tells Health that decreasing estrogen levels play a role. ” estrogen levels are low to almost nothing” once you hit menopause, she says. And there’s some research to back this up: According to a 2014 review in the journal BioMed Research International, a decrease in estrogen has been linked to a less active metabolism.

However, lifestyle changes can also cause weight gain around the time of menopause, suggests Julian Peskin, MD, an ob-gyn at Cleveland Clinic. The North American Menopause Society echoes this sentiment, adding that lean body mass decreases with age while body fat accumulates throughout adulthood. Because of that, Dr. Nachtigall says, if you maintain the habits you had before hitting menopause, youll likely notice a change in your body.

Weight gain aside, menopause may also cause a woman’s body to redistribute its fat, says Dr. Peskin. That distribution changes. Thats why women tend to gain weight around their belly, he says. According to the NAMS, this transition from a pear shape to an apple shape is associated with an increased amount of fat around the abdomen around the time menopause hits. More research needs to be done to figure out exactly why this is, the society says.

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Body Changes At Menopause

Menopause Weight Gain: What Causes it & How to Prevent it

As we age, our muscles decrease in bulk and our metabolism slows down. These changes can contribute to weight gain around the time of menopause.Other physical changes associated with menopause may include:

  • skin changes, such as dryness and loss of elasticity
  • vaginal dryness
  • hair growth .

These changes may affect a womans body image and self-esteem and increase her risk of depression and sexual difficulties. Taking steps to manage the symptoms of menopause can help.

Read Also: Does Sex Drive Return After Menopause

Study Looks At Metabolism Changes With Lack Of Sleep

About half of women going through the menopause transition also complain of problems sleeping. The insomnia may involve difficulty falling asleep, or it may mean waking up in the middle of the night and being unable to return to slumber, says Nanette Santoro, MD, the chair of obstetrics and gynecology at the University of Colorado School of Medicine and a longtime menopause researcher who was not involved with this study.

Grant and her colleagues aimed to assess whether the drop in estrogen or the sleep disturbance might change the way the body uses its storage of fat, which can lead to added pounds.

Update Your Healthy Sleep Strategies To Rest Better And Fight Weight Gain

Insomnia is an extremely common symptom of perimenopause, which is the period of time when womens bodies transition toward their final menstrual cycle. And according to the North American Menopause Society, that transition phase can last for four to eight years. All that time spent waking up unrefreshed means youre probably feeling too exhausted to head out for a workout, too. Its imperative to get sleep as you get older, says Peeke. One of the things that truly helps combat the menopot is high-quality sleep.

Inadequate sleep impacts our hunger hormones, ghrelin and leptin. Ghrelin and leptin become dysfunctional when you dont get enough sleep, so good luck trying to lose weight if you dont fix that problem, says Peeke.

Palumbo says that you should close your kitchen and brush your teeth by 7 p.m. This will keep you from eating late, which can keep you from getting restful slumber and cause you to pack on the pounds. You shouldnt be eating before you sleep, because it will interrupt your sleep, she says.

Aim for a minimum of seven hours of shut-eye, although this varies from person to person and over time. Keep your bedroom cool to offset hot flashes and night sweats, and turn off all glowing screens for at least an hour before you want to fall asleep. If you really cant fathom doing that, wear amber-lensed glasses to counteract the sleep-disrupting effects of blue light, or see if your device has an amber light setting, says Peeke.

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Menopause And Weight Gain Everything You Need To Know

The menopause is a natural part of ageing for women. In the UK, the average woman reaches the menopause at 51, although it can occur at any time between the ages of 45 and 55 or even earlier or later.

The classic symptoms of the menopause are hot flushes, night sweats, vaginal dryness, mood changes, and a loss of sex drive. However, some women also experience changes to their weight.

How Does Menopause Affect Sex

How to Stop Weight Gain during Menopause

The loss of estrogen during menopause can change the tissues of the vagina, causing them to become thinner, dryer and less flexible. This can lead to vaginal irritation and painful intercourse, which can seriously interfere with the ability to become aroused and enjoy intercourse. Unlike other menopausal symptoms, which improve over time, vaginal symptoms will worsen if not treated. There are a number of non-hormonal and hormonal treatment options that are safe and effective. In some cases, pelvic floor physical therapy and sex therapy can be helpful. The UChicago WomanLab website provides information on vaginal moisturizers, lubricants and pelvic floor physical therapy along with vaginal estrogen treatments.

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Intermittent Fasting And Menopause Weight Gain

Intermittent fasting is fast becoming a popular way to lose weight and improve health right now. Though it has been around for a very long time, used by the ancients and reintroduced to the west back in the early 90s. Which is when I first began using as a regular practice.

While there are a number of variations of the practice, it most simple explanation is a period of very low-calorie intake. That is not eating for an extended period of time. The most effective time span to fast varies from 12 to 48 hours.

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.

Also Check: How To Get Rid Of Post Menopause Belly Fat

Hormone Therapy May Also Help Control Weight Sleep Trouble

Menopausal hormone therapy may also help with sleep, Pinkerton notes. Current guidelines recommend hormone therapy at menopause as the most effective treatment for menopausal symptoms, which includes sleep disturbances, she says. And as this study indicates, improving both estrogen levels and sleep may prevent weight gain often seen during menopause, and thus decrease the risk of heart disease and obesity while improving daytime function, she says.

Santoro recommends trying hormone therapy for a few months. If your sleep and other symptoms improve, you can assume it is helping. If they dont, you can stop the hormones without issue.

Focus On Your Muscles

How Can I Stop Weight Gain During Menopause

As age, they start to lose muscle mass. They dont burn as many calories as they might have before, says Gans. Its important to make sure youre getting enough protein after you hit menopause, since protein helps you maintain muscle mass. What does this mean for your day-to-day life? Making sure have adequate protein in diet at every meal, says Gans.

That also means adding a few more weight-training days to your workouts too, in addition to your favorite cardio exercises.

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Its Better To Stand Than Sit If And When You Can

The formula is simple: The more time that your bodys in motion, the more calories your body will burn. One low-effort way to do that? Stay as vertical as possible throughout the day, Peeke says. Not only will that increase calorie burn, it can also help prevent other health problems. A study published in January 2018 in the journal Obesity found that prolonged sitting is connected to higher levels of abdominal fat, as well as fat thats accumulated around organs such as the liver, which increases risk for diabetes and heart disease.

Staying vertical isnt exactly the same as breaking out a full-on sweat . To stay upright more often, stand and pace when youre on the phone, or park further from the front door of the places youre going, so youll have to walk more. If youre a binge watcher, place a pedal exerciser on the floor in front of your couch, so you can fit in some needed movement while still catching up on all your favorite shows.

To stay upright more often, stand and pace when youre on the phone, or park farther from the places youre going so youll have to walk a little more. If youre a binge-watcher, place a pedal exerciser on the floor in front of your couch, so you can fit in some needed movement while still catching up on your favorite shows.

Menopause And The Gut Microbiome

The gut microbiome is the collection of all the microbes that live in your gut. They influence your bodys response to foods and are important for your overall health.

Research suggests that the diversity of the microbiome is linked to estrogen levels and menopausal state in women. Because of the changes happening in the body during menopause, there may be a change in microbiome diversity as well.

ZOEs PREDICT study, the worlds largest in-depth nutritional study of its kind, explores the relationship between your gut microbiome and your health. The results so far indicate that the gut microbiome is linked with how your bodys metabolism responds to food.

Thats why changes in the microbiome as a result of menopause may contribute to changes in weight.

Based on this cutting-edge research, the ZOE program can help you learn more about your bodys unique metabolic responses to food.

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A Safe Way Of Treating Weight Gain

Implementing Lifestyle Changes:

  • Eating small, frequent meals with lean proteins, complex carbs, and healthy fats
  • Combining regular cardio workouts with muscle-strengthening exercises
  • Getting enough sleep and reducing stress with meditation or deep breathing
  • Finding an accountability partner for encouragement

And Taking Herbal Supplements:

    Con un aumento de 0,7 kg por año a lo largo del proceso de transición hacia la menopausia, es probable que las mujeres enfrenten diversos retos, tanto fÃsicos como psicológicos, desde problemas de imagen corporal hasta enfermedades cardÃacas.1 Afortunadamente, existen formas de contrarrestar el sobrepeso en la menopausia, disfrutar de buena salud y recuperar la confianza la imagen corporal durante esta etapa de la vida.

    Siga leyendo para explorar las mejores opciones de tratamiento para el sobrepeso, desde las más naturales hasta las convencionales, e ingrese a esta nueva fase con un peso adecuado y un óptimo estado de salud.

    Does Menopause Cause Hair Loss

    Perimenopause Weight Gain Solutions

    Hormonal changes due to menopause can contribute to hair loss. The most common causes of sudden rapid hair loss, or telogen effluvium, are stress and fluctuating hormones that occur during the menopause transition. Female pattern hair loss is also very common. It is more prevalent after menopause because hormones play a role. Underlying medical conditions, heredity and certain styling practices may also influence hair loss.

    To help prevent hair loss, adhere to a well-balanced diet. Certain supplements may help. Also, be gentle to your hair and follicles. Avoid hairstyles that cause pulling. Minimize the use of direct heat on the hair and keep hair well-conditioned.Natural oils like argan oil, Jamaican black castor oil or olive oil may help. Over-the-counter products, such as minoxidil, or laser caps or helmets may provide some benefit. It takes up to four months for any of these treatments to work. If, after four months, there is no improvement, then its time to make an appointment with a doctor. Hormone replacement therapy has been shown to help some women with hair loss.

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