Tip #: Take Time To Stand Up
When you arenât standing, youâre either sitting or lying down. Both are sedentary and burn very few calories as your muscles arenât engaged.
Standing up can burn upwards of 400 extra calories a day!
If you have to sit for extended periods, take time every 20-30 minutes to stand and move around. Better yet? Consider getting a standing desk. It will get your blood flowing and will help raise your metabolism.
Pathophysiology: Mechanism Of Menopausal Obesity
The mechanism of the development of obesity in menopausal women is outlined in . The continuous depletion of the follicular ovarian pool during menopausal transition lowers estrogen production with a relative increase in androgen levels. This hormonal imbalance alters energy homeostasis by regulating hunger and satiety signals. Estrogen inhibits the action of hunger signals, preventing events of excessive calorie consumption. It is postulated that during the menopausal transition because of fluctuating estrogen levels, its effectiveness to modulate hunger hormones is reduced. Menopausal women experience more intense hunger signals encouraging increased food intake which promotes weight gain.
Mechanism for development of obesity during menopausal transition
The hormonal imbalance during menopause also promotes the higher accumulation of fat in the abdominal region. Low estrogen levels along with high androgen levels lead to redistribution of fat present in the gluteal and femoral regions to abdominal regions of the body, favoring abdominal obesity. Besides, higher abdominal obesity is an independent risk factor for future metabolic complications.
Menopausal obesity is primarily driven by hormonal imbalance and its effect on energy balance. Some other crucial factors, such as unhealthy eating behavior, sedentary lifestyle, and secondary causes might also account for the differences in personal weight gain trajectories among these women.
Tips For Menopause Weight Loss
Whether youre just starting perimenopause or have already bid a fond farewell to your last period, its never too late to get your eating back on track. These strategies can help you avoid weight gain after menopause.
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Drink Plenty Of Water
Drinking plenty of water is essential to successful weight loss, for a number of reasons. Studies have shown that drinking water raises the metabolism this effect is doubled if you drink ice water because your body has to use energy to warm the water up. Studies have also shown that drinking water improves the rate at which the body burns fat. Drinking water before each meal will make you feel full and prevent overeating, which is one more weight loss benefit of H2O. By the way if you dont like plain water, try putting a squeeze of lemon in it. You can also drink green tea, which has a metabolism-boosting effect of its own.
Where Do I Find Hiit Workouts
In recent years, health clubs have made HIIT classes a core offering. In fact, some chains like Orange Theory specialize in HIIT. If you are more motivated to exercise by taking classes, look for a club that offers HIIT classes at a time convenient for you.
With modern technology, you can easily find HIIT workouts online, from blogs to YouTube to free apps. But you dont even have to go that far. For example, on your next jog around the neighborhood start at a comfortable pace. But then, for 30 seconds, run at an all-out sprint before dropping back into a comfortable pace. The sprint is your interval, and the comfortable pace is your resting period. If you repeat the pattern for several minutes, you will have completed a HIIT workout.
Dont forget to stretch before, during, and after your workout
If youre new to HIIT, start with 30-second interval bursts and 30-second rests for about 20-30 minutes of total exercise time three to four times a week. A recent study of sedentary men found that just 10 minutes of HIIT three times a week achieved the same cardiometabolic health results as 50 minutes of moderate-intensity endurance exercise. How great is it that you can actually exercise for fewer minutes a week and still improve your health! As you become accustomed to the HIIT style, decrease your resting time, and perform different interval exercises. Some examples include:
Pushups, and more
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Foods To Avoid During Menopause
Reaching for less-than-healthy foods as you move through menopause can worsen bothersome symptoms, such as hot flashes and insomnia. Knowing what to avoid could make this natural transition much more manageable.
Following a healthy, well-balanced diet is a good idea in general, but its especially true for women who are nearing or have just passed through menopause, says Amy Jamieson-Petonic, RD, a nutritionist and exercise physiologist in Cleveland.
Good nutrition can make a big change in how you feel with regard to menopause symptoms like mood swings, hot flashes, and exhaustion, as well as bloating and possible weight gain, Jamieson-Petonic says. Women of menopausal age should make sure to eat plenty of whole grains, fresh fruits and vegetables, and lean protein for optimal health, she says.
That advice is backed up by a survey of 400 post-menopausal women documented in an article published in April 2019 in journal Menopause, which found that women who ate a diet rich in fruits and vegetables were less likely to report having experienced menopausal symptoms than women whose diets contained more fatty foods and sweets. Decreasing your consumption of these and certain other foods may be able to ease a lot of the discomfort linked to this natural transition and help you stay healthy in the years to come.
What Things Can Cause A Slow Metabolism
Metabolism includes all of the reactions in your body that use nutrients and oxygen to create energy. There are lots of factors that affect how quickly or slowly it works. Your metabolic rate is measured in calories.
We now know that metabolic rate is much more complicated than the old adage calories in, calories out! In fact, its so complicated I can only list a few of the common factors that can slow it down.
Examples of common reasons why metabolic rates can slow down:
- low thyroid hormone
- Stress levels
- And of course, aging.
Note: as we age we tend to do less strenuous activity. Add the fact that as we age we lose 3-8% muscle mass each decade and it may seem like were on a fast train to wearing stretchy pants and comfy shoes forever land.
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Why Exercise Is Important Now
Losing excess weight may be a top priority, but there are so many positive effects of exercise for menopausal women. Remember the long list of unwanted symptoms? It is essential to understand that movement can reduce the severity and frequency of several symptoms. Exercise is known to cause the release of endorphins , promote peaceful sleep, regulate hormone levels, and boost libido.
Yet the most significant contributions exercise can make is the relief of stress. High levels of stress can cause weight gain, hot flashes, and anxiety. Exercise has been found to lower the level of stress hormones, such as adrenaline and cortisol. Quality of life can improve significantly during these challenging years by exercising regularly and at a higher level of intensity than what youre used to.
Perimenopause Metabolism Slow Down
As a woman over 40, and a woman in perimenopause or menopause, one of the big health changes youll likely experience is a slowing of your metabolism.
Youre eating the same things, exercising the same way but now youre gaining weight. What gives?
Lets talk about whats going on in the body and how can you increase your metabolism over 40 to lose weight, or even maintain weight, and keep your health in order.
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Metabolic Health During Menopause: How To Boost It
The key to good health for menopausal women is to find ways to boost their metabolism.
Women go through the change of life as their levels of steroid sex hormones taper off. It begins gradually during perimenopause and continues until the ovaries release the last egg and your periods are over. High levels of estrogen and progesterone are no longer needed to prepare the uterus for a fertilized egg.
While the cessation of periods is welcomed, these low hormone levels cause unwanted symptoms such as hot flashes, mood swings, and a slower metabolism. The key to good health for menopausal women is to find ways to boost their metabolism.
Manage Stress With Relaxation Techniques
Diet, sleep, and exercise are not the only things that influence weight. Daytime stress and life-stress can raise cortisol, possibly making it harder to drop those excess pounds.31 Though its hard to prove, we believe that yoga, relaxing exercise like Tai Chi, meditation, and relaxing hobbies can all help.
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Go Easy On Alcohol And Cigarettes
Heavy drinking doesnt just cause weight gain, it can make your muscles weaker and prevent muscle growth. Research shows that excessive alcohol intake can cause muscle pain, cramps, and muscle weakness.
Drinking too much can also cause inflammation. Avoid alcohol altogether or drink occasionally.
Cigarettes have also been shown to promote muscle loss. Research shows that older women who smoke have less muscle mass compared to non-smokers. Note that electronic cigarettes arent safe either.
Choose Fats Wisely And Eat Meals With Healthy Fats To Counter Weight Gain
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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Does It Cause Weight Gain
Some people worry that hormone treatment might lead to weight gain, but there is no evidence to support this.
Eating a healthful diet and getting plenty of exercise can help manage the weight gain that commonly affects both females and males in midlife.
There are various ways of delivering hormone therapy, and the different types provide different combinations and amounts of hormones.Common types include:
Estrogen-only HRT: A doctor may recommend this if a person has had their uterus and ovaries removed, in which case progesterone is not necessary.
Cyclical, or sequential, HRT: This may be a good option if symptoms occur before menopause the dosage can align with the menstrual cycle.
Continuous HRT: After menopause, a doctor may prescribe a continuous combination of estrogen and progesterone.
Local estrogen: Vaginal tablets, creams, or rings can help with urogenital symptoms, including vaginal dryness and irritation.
The doctor will prescribe the lowest possible dosage that addresses the persons symptoms, and arriving at this dosage may take some trial and error.
Ways of delivering HRT include:
- vaginal rings
- skin patches
When a person no longer needs the treatment, the doctor will describe how to stop it gradually.
Various lifestyle adjustments can help manage the symptoms of menopause.
Also, it is a good idea to ask the doctor about nonhormonal treatment options.
Always speak to a doctor before using any supplements.
Can You Boost Your Metabolism To Help With Weight Loss
People with a slower metabolism may have difficulty losing weight because they tend to burn fewer calories, which means that more get stored in the body as fat, according to Harvard Health. A faster metabolism causes calories to be burned at a higher rate.
How fast or slow your metabolism works is determined for the most part by your genes. But a number of other factors can play a role, including your age, your gender, your body size and composition, and your level of physical activity.
While you cant control all the elements that affect your metabolism, there are steps you can take to burn more calories and lose or maintain weight. Try these tips:
Take thyroid hormone. If you have hypothyroidism, which can be diagnosed with a blood test, your doctor will prescribe synthetic thyroid hormone. Once thyroid hormone levels are normalized, Dr. Bianco says, the metabolic rate should be normalized as well.
Avoid skipping meals and starvation diets. Starvation is a very well known cause of low metabolism, Dr. McAninch says. The signs and symptoms of starvation can also look a lot like hypothyroidism. If youve been eating a low-calorie diet and experiencing symptoms of a slowed metabolism, like fatigue, go back to normal eating, McAninch says. Talk to your doctor or registered dietitian to develop a meal plan that works for you.
Making these changes in your life can help you manage hypothyroidism and overcome the effects of slow metabolism that accompany it.
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Boost Your Metabolism And Fell Great
Now you know how to jumpstart your metabolism after 50.
If you want to be younger and fight the diseases, you should take care of your healthy lifestyle. Most of the middle-aged people neglect their bodies and health.
Increasing metabolism is important if you want to look fit and without extra fat. The more fat you have, the lower your metabolic rate is.
And you know what happens when you gain weight. With extra pounds you have less energy, fatigue, and are more prone to diseases.
Today we have many women and men that are resisting aging very well. And what do they do?
They are weight lifting and exercising regularly. They changed their lifestyle and feel great.
Do you want to be a majority who gave up or are you a fighter?
Try our suggestions and say no to aging and its effects.
Am I Fat Because Of A Slow Metabolism
People who struggle to lose weight often blame a slow metabolism. But there’s little evidence to support this claim.
Research actually shows that overweight people have faster metabolisms than thinner people. Larger bodies require more energy to carry out basic bodily functions.
Putting a “slow metabolism” to one side, something else may be at play here.
Research suggests people tend to eat more than they think they do. When asked to write down everything they’ve consumed in a day, many people tend to report eating far less than they actually do.
More often than not, the reason you’re putting on weight is not because of a slow metabolism, it’s because you’re eating and drinking more calories than you’re burning.
It may be hard to accept, but staying on top of the number of calories you eat is key to losing weight and keeping it off.
Our 12-week weight loss plan will help you lose weight by tracking your calories.
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Hormones Are Rough On Metabolism During Menopause
Though almost everyone gains some weight as they age due to hormonal shifts and age-related muscle loss, women face a double-whammy. The sometimes cataclysmic hormonal shifts women experience during menopause specifically foster weight gain, especially in the tummy region.
But there are ways to increase your metabolism during menopause, ways that will help you lose weight or maintain a healthy weight. Before discussing those ways, however, it might help you to know whats happening to your body during menopause.
How Long Does Menopause Weight Gain Last
How much you might gain and over how long a time period is highly individual. A lot depends on your overall diet, activity level, and muscle toneand not just your menopausal status.
Some data indicates that weight starts to plateau when youre in your 50s and then drops in your 60s. Other research shows that women tend to keep gaining weight through their sixth decade of life.
How much of the weight gain is related to menopause and how much is related to the other aging factors isnt entirely clear.
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