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How To Get Rid Of Menopause Weight

A Drop In Estrogen Levels

Sudden Flabby Thighs & Butt in Menopause and Perimenopause – Dr.Berg

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.

Menopausal Weight Gain Is A Problematic Health Risk

The pounds women put on at this time tend to settle around the abdomen, causing physicians to worry about health risks. This visceral fat can lead to problems with blood glucose and blood fat that can bring on diabetes, heart disease, and other diseases.

Since heart disease is a leading cause of death in post-menopausal women, the issue of menopausal weight gain is an important one for research.

Weight Gain And Metabolism

You may have unknowingly become a bit more sedentary as youve aged into your 40s and 50s as well, making weight gain all the more common. Your metabolism slows down as you lose muscle, and aches and pains or a busy schedule may keep you from exercising as frequently.

All of these factors can contribute to an increase of abdominal fat during your menopausal years.

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Can You Achieve Long

Ward explains that because the menopause diet in her and Wrights book includes satisfying portions of enjoyable foods, and since its not overly restrictive, its more likely to be sustainable and effective. The word diet invokes deprivation, but a menopause diet should be thought of as a way to enhance well-being, Ward said. This eating pattern can help you look and feel your best while reducing the risk of chronic conditions that may affect your quality of life later on. She also pointed out that no one, including dietitians, eats perfectly all the time. The menopause diet is meant to help you make small changes to your routine that will stick in the long run.

How To Get Rid Of Menopausal Belly Fat

How To Lose Menopause Belly Fat: Ladies Here Are the ...

If you want to know the best way to get rid of menopausal belly fat then youre not alone. 25 million American women enter menopause each year . Then its only a matter of time before the weight gain seemingly starts coming out of nowhere. The minute you enter menopause it can feel like youre getting fatter by the day. And the most frustrating part of the weight gain is the menopause belly fat.

But menopause really isnt that bad said no woman ever! One day you check the scale and youll see you gained 25 pounds practically overnight. The troubling thing about this is you could have been underweight all your life until now. This makes it confusing how to even approach how to get rid of this newfound menopause fat gain.

The stubborn menopot can be really difficult to get rid of. You can even lose a lot of weight but still have a stubborn muffin top that wont go away. As weeks pass it can seem like your midsection is getting wider without any hope in sight. You can get a menopot belly even if you didnt have to watch what you ate for the majority of your life.

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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!

Related:Beginners Guide To Strength Training

How Can I Lose My Gut In A Month

6 Simple Ways to Lose Belly Fat, Based on Science

  • Avoid sugar and sugar-sweetened drinks. Foods with added sugars are bad for your health.
  • Eat more protein. Protein may be the most important macronutrient for weight loss.
  • Eat fewer carbohydrates. Eating fewer carbs is a very effective way to lose fat.
  • Eat fiber-rich foods.
    • Youre going to the bathroom more or less frequently.
    • Your blood pressure is coming down.

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    Crash Diets Don’t Work

    You’ve probably noticed that crash diets don’t work the weight just comes right back again. The problem in perimenopause is that weight loss is more complex than “calories in/calories out” but that doesn’t mean that you can’t change your metabolism and lose unwanted pounds.

    When your hormones are out of balance in perimenopause, balancing your hormones and optimizing your overall health are virtual requirements for losing unwanted weight and belly fat. A healthy diet and lifestyle and specific medicinal herbs and nutritional supplements can all help you get there.;

    Just because that fat hasn’t budged lately doesn’t mean that it won’t when you try a different approach!

    Want even more new ideas for stopping hormonal weight gain? Read our article: Demystifying perimenopausal weight gain.

    Increasing Exercise May Be A Key To Success

    Losing Weight After 50: 4 Ways to Get Rid of Belly Fat After Menopause

    The old adage of eat less and move more certainly applies to weight loss after menopause, but the ratios may have to shift to see results.

    “Cutting calories is necessary for weight loss, but increasing exercise will help sustain weight loss, prevent weight gain and lead to favorable changes in body composition,” Pinkerton says. “The general recommendation is 30 minutes of moderate-intensity exercise most days per week.”

    You don’t have to get that all in one session each day, she adds. You can divide it up over two 15-minute high-powered sessions if that helps fit it into your day more easily.

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    A Sample Day On A Menopause Diet

    Heres what a day of eating on the menopause diet by Ward and Wright looks like. Since meal timing is important, snacks are ideally eaten before dinner.

    • Breakfast: 1/2 cup of oats made with 1 cup of low-fat milk mixed with 2 teaspoons of almond butter and a small, sliced banana served with 1 scrambled or hard cooked egg and coffee with low-fat milk.
    • Lunch: Tuna mixed with 1 tablespoon of mayonnaise layered with lettuce and tomato between toasted whole-wheat bread. Serve with sliced red peppers.
    • Dinner: Salmon served with 1/2 cup of cooked whole-wheat pasta tossed with 1 teaspoon of extra virgin olive oil and roasted broccoli.
    • Snacks: 1/2 cup each plain, nonfat Greek yogurt and berries ; 3 cups popcorn sprinkled with 1 tablespoon parmesan cheese.

    Top 5 Ways To Lose Menopausal Belly Fat Soon

    Menopause years are troublesome in many ways and the muffin top is one of the most inconvenient of all.

    The early signs of menopausal belly fat are seen when you touch perimenopause and the situation is seemingly out of control after the menstrual cycle ends.

    Blame it on decreasing estrogen level that is responsible for the menopausal belly fat.

    In this article, we will discuss how to get rid of belly fat after menstruation cycle and what are the methods and exercises for menopause belly loss.

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    Avoid Excess Consumption Especially Snacks Nuts Alcohol And Keto Treats

    When metabolism slows during menopause, even consuming slightly more than you need can add to weight struggles. While a low-carb diet can help you keep consumption in check by reducing cravings and increasing satiety between meals, you can still go overboard on keto-approved foods.28

    Paying attention to food and drinks that contain little nutrition and/or lots of calories is important for women in menopause. That means be careful with keto desserts, fat bombs, bulletproof coffee, MCT oil, alcohol, low-carb fruits, and nuts. If youre really struggling, try eliminating dairy, such as eating lots of cheese and cream. Understanding hunger signals helps control excess consumption, too.

    Choose Fats Wisely And Eat Meals With Healthy Fats To Counter Weight Gain

    Pin on Menopause Diet

    Fat adds flavor, makes our food taste better, and is part of a healthy diet. So the good news is that it isnt necessary or recommended to completely eliminate it from your diet altogether. You just need to learn how to be more choosy, says Palumbo. Think more walnuts, and fewer Whoppers.

    The;healthiest fats;are the ones that derive from vegetable sources like olives and nuts, but keep in mind that healthy fats like those found in avocados have the same number of calories as the fat found in an ice cream sundae. An ounce of nuts has 170 calories, so you have to be very careful, says Palumbo. The same goes with extra virgin olive oil. The American way is to go overboard, so you have to be extremely cautious when you use it and measure the amounts of fats and oils that you consume.

    And restaurant meals once again are not your friends in the fat department. Restaurants are not in business to make us healthy. They add a lot of flavor carriers, which are known as fats, Palumbo says. Salad dressings are one of the biggest sources of added fat in our diet, so be sure to order your salad with the dressing on the side.

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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!

    We write about products we think our readers will like. If you buy them, we get a small share of the revenue from the supplier.

    What Is The Average Weight Gain During Menopause

    According to the Obesity in Action Coalition , the drop in estrogen that occurs during perimenopause and menopause causes an average weight gain of about five to ten pounds. Of course, this will vary for each individual dealing with the issue based on their own personal health.;

    Along with the hormonal fluctuations packing on pounds, symptoms like fatigue, joint pain, and digestion issues can all add up to more numbers on the scale. You might not be overindulging or changing your diet in any way, but still find yourself with gaining weight because you lack the energy or feel too uncomfortable to hit the gym or go on as many walks as you did before hitting menopause.

    You might also notice and be irritated by that your clothes dont fit as well as they used to, even if you actually havent gained any weight. This happens when our hormones shift the way our bodies store fat. Prior to perimenopause, estrogen deposits fat in your thighs, hips, and buttocks, the OAC explains. During and after menopause, the drop in estrogen leads to an overall increase in total body fat, but now, more so in your midsection.

    This becomes what is known as visceral abdominal fat which causes menopausal belly fat. Aside from affecting the way we look , this type of fat is associated with increased risk for serious conditions like heart disease, breast cancer, uterine cancer, diabetes, hypertension, stroke, sleep apnea, and many other troubling diseases.

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    The Link Between Menopause And Weight Gain

    Weight gain after age 40 isnt just a menopausal phenomenon. People across the board, regardless of their biology, tend to add kilos as they get older. Evidence suggests that midlife weight gain may actually have more to do with aging than hormones, Dr. Faubion says. Heres a deeper dive into the factors that may contribute to weight gain in middle adulthood:

    • Slower metabolism: This is a major reason that people gain weight as they age, Dr. Faubion says, in large part due to an age-related loss of muscle mass. Studies show that adults tend to lose a small measure of muscle every year starting around age 30 and the rate of loss picks up over time. Since muscle burns more energy than fat, losing muscle mass may result in a lower metabolic rateand extra kilos if a persons diet and activity do not change accordingly.
    • Sleep issues: Remember those menopausal symptoms we mentioned earlieranxiety, hot flashes, night sweats? Any one of them can make it tough to sleep soundly, Dr. Faubion says. Research has found that poor sleep may affect weight by impacting appetite, dialing up the desire for sugary foods and dampening a persons motivation to exercise.
    • Being less active: The number of adults over 50 not engaging in any form of exercise increases with age.Multiple factors likely contribute to this trendeverything from busy schedules to the presence of other health issues.

    What Causes Menopausal Weight Gain

    Avoiding Menopause Weight Gain (NATURALLY!)

    Although weight gain can be caused by a number of things, the most common cause of menopausal weight gain is the breakdown in communication between hormones and fat cells.

    Our hormones are responsible for sending signals to our fat cells to store fat. During menopause, our hormones get out of whack, and that communication breaks down, causing changes in metabolism , digestion, appetite and heat regulation .

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    Move More Once You Hit Midlife Say Experts

    Weight gain may feel like its inevitable once youve entered your fourth decade, but the truth is, it doesnt have to be. Natural;hormonal changes;mean you may start to notice symptoms of;menopause, such as hot flashes, night sweats, and mood swings, but you dont need to idly accept that the number on the bathroom scale will steadily creep up, too.

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    Heres whats going on with your body if elastic-waist pants are now your go-to fashion staple: Weight distribution changes as you hit menopause, with the added pounds accumulating right around your belly. I named the extra fat that collects around your middle the menopot, says Pamela Peeke, MD, MPH, author of;Body for Life for Women.

    RELATED:;Women Who Reach Menopause Before Age 40 Face Higher Risk for Future Heart Disease

    What we did when we were 30 and what we do when were 60 is very different, says Kathryn A. Boling, MD, a family medicine physician at Mercy Medical Center in Baltimore. We have to adjust our exercise some as we get older. If youve lost some gusto, create incentives for yourself to stay moving. I have an Apple Watch, and I like to see that circle closed, she says. Peeke says you dont have to go to a gym, but you do need to do enough strength training to keep your muscles strong and your metabolism revved. Try activities that have you lifting, pushing, and pulling, she says.

    Stress Menopause & Fat Gain

    Keeping your stress levels under control is going to be one of the hidden parts of weight loss and losing your belly fat. When stressed your body releases the hormone cortisol that can cause an increase in belly fat .

    Womens ovaries decrease their production of estrogen in the menopausal transition. Then your adrenal glands pick up some of the slack by producing estrogen. But your adrenal glands also produce cortisol.

    But if youve lived a stressful life and are still living one in menopause then this could affect your adrenals ability to make these hormones. If youre stressed out then your body will focus on making more cortisol instead of estrogen. This will lead to developing a stress belly.

    Youll also feel more fatigued, suffer from insomnia, and get cravings. All of which will make it harder for weight loss and to get rid of your visceral fat. Physical activity is a lot harder to do when stressed. Finding ways to de-stress in life will be a smart strategy for lowering your cortisol levels. To lose weight its important to lower your stress levels.

    Meditation, exercise, eating healthy, deep breathing and proper sleep are all great ways to lower your stress. Taking a high-quality CBD oil can also lower your stress levels. Studies have found it to lower anxiety and improve sleep as well . With menopausal symptoms like hot flashes and night sweats itll do a lot for helping you sleep and de-stress.

    Does menopause weight gain go away?
    The Last Word

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    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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