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How To Increase Your Metabolism After Menopause

Watch Your Carbohydrate Intake

BOOST Your Metabolism! | Lose Weight During Menopause

Not all nutrients are created equal, and some experts believe that a steady diet heavy in unrefined carbs like pasta and bread are a significant factor for excess belly fat. Carbs are the enemy of the middle-aged woman, says Dr. Boling. If you are perimenopausal, look at how much sugar you are eating. Carbs turn into sugar in our bodies. Some turn faster, like candy bars, oatmeal burns slower, but eventually it all turns to sugar. If you are aware of how many carbs you are eating, you are going to do better. Research published in April 2017 in the British Journal of Nutrition found that a reduced-carbohydrate diet may decrease the risk of postmenopausal weight gain.

The 10 Best Tips For Weight Loss After Menopause:

  • Increase your activity! Choose simple exercise for seniors and incorporate it into your daily routine. A recent study showed that women who exercised just 2 hours a week reduced their risk of heart disease and stroke by 27%, so you can lose weight and get healthier at the same time! Also try walking for weight loss.
  • Add weight training to your workout. Research shows that people who lift weights weekly for two months gained nearly as much lean muscle as those who work out three times a week! This added muscle continuously burns more calories! Dont think that a gym is imperative for weight training. You can use simple household items while doing repetitive lifts. The exercise indoors without special equipment page will give you some great ideas.
  • Decrease the number of calories you consume. Check out the anti-ageing diet as an easy way to help you reduce the amount you eat and stay younger for longer!
  • Make the calories count and learn to eat healthy! Dump the junk food and choose nutritious, low-fat, healthy alternatives. Even if you only did this 5 out of 7 days, the benefits would be incredible!
  • Save the things that you love, that you KNOW arent good for you, for special occasions, or learn to significantly decrease the amount you eat.
  • Increase the calcium in your diet. Remember that research shows that calcium, found in low-fat dairy products, has a positive effect on weight loss. Try to incorporate low-fat or fat-free yogurt into your daily plan.
  • Kick Start Metabolism During Menopause

    During menopause, our loss of bone mass can speed up due to the drop in oestrogen, so stay on top of your calcium intake. While exercise is obviously an important factor to increase metabolism post menopause, combining diet and fitness is also essential.

    Whats Happening To My Body 6 Menopause Strategies

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      Secrets To Building Muscle After Menopause

      Fitness2

      If you want to learn secrets to building muscle after menopause, this article will show you how you can use exercise and nutrition to increase muscle mass.

      Did you know that we start to lose muscle mass after age 30? According to WebMD, people who live a sedentary lifestyle can lose 3 to 5 percent of their total muscle mass per decade, after 30.

      Things actually get worse during and after menopause. The body undergoes hormonal changes that increase muscle loss and bone loss. And since menopause slows down metabolism, most women end up gaining weight.

      The good news is you can reverse the effects of menopause and build muscle as you age. Below are actionable tips to help you build muscle after menopause.

      What Are Some Healthy Diet Tips During Menopause

      Pin on Weight Loss

      There are a few types of diets, and certain foods, that have been shown to be helpful for targeting weight gain in midlife.

      • The Mediterranean diet is based on whole foods shown to reduce the risk for cardiovascular disease and support healthy weight loss. This diet pattern is based on fruits, vegetables, whole grains, legumes, lean protein, nuts, and seeds, including moderate fat consumption.

      • A lower carbohydrate diet is another option that some women prefer. Research has shown that reducing carbohydrate intake – especially that of highly refined carbohydrates like packaged snack foods – can support weight loss around the midsection.

      • Vegan and vegetarian diets are also beneficial for weight loss and chronic disease prevention. This doesnt mean you have to cut out all animal products to see positive results if you dont want to, but choosing mostly plant foods is recommended.

      Curious about starting a plant-based diet? Read our article on Getting Started on a Plant-Based Diet in Midlife.

      Whatever your eating pattern looks like, making whole and minimally processed foods the base of your diet is a great place to start. Find some great, healthy recipes in this post!

      Menopause is a very unique process, and the meno 10 can impact women very differently. Be mindful of how your body changes during midlife and the many factors that may be contributing to unwanted weight gain. Most importantly, be kind to yourself during this season.

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      What To Do Today

      Work in a 20-minute strength-training circuit

      If you want to jumpstart your metabolism, a great way to do it is strength training. Muscle building speeds up your metabolic rate for up to 2 hours after every 20-minute session, says Lohre.

      Building muscle will help you burn more calories even when youre not moving and the higher your muscle mass, the stronger your metabolic rate, says Lohre.

      If you want to strength train, you can definitely go old school and lift weights but thats not your only option! Doing body-weight exercises or hitting a TRX class is just as effective at building muscle as exercises like bicep curls.

      or get in some cardio

      Now, if youre not used to pumping iron, strength training could leave you feeling super sore.

      But no worries! If you want to get in a metabolism-boosting workout, cardio can be just as effective. In fact, a 2011 study found that 45 minutes of vigorous cardio exercise increased metabolic rate for a whopping 14 hours post-workout.

      To get your cardio in, you can hit the trails for a run, check out a spin class, swim some laps anything that gets that heart rate up!

      Natural Remedies To Boost Your Metabolic Health During Menopause

      Research shows that regular physical activity reduces the risk of all causes of death for menopausal women.

      Its the increase in abdominal, or visceral fat thats related to a host of health problems. While hormone therapy may be needed for some situations, its not recommended as a way to reduce body fat. Your best bet is natural ways to boost metabolism. Metabolic health during menopause mostly involves diet and exercise. Researchers say that physical activity has the greater effect.

      Dieting only lowers caloric intake while exercising helps your body burn calories both during and after physical activity. Building more muscle increases your metabolism resulting in a faster metabolism and greater weight loss. Dieting only affects caloric intake while physical activity burns calories both during and after exercise.

      Postmenopausal women satisfied with their weight also benefit from regular physical activity. Research shows that it reduces the risk of all causes of death for them. Exercise reduces bad cholesterol and raises good cholesterol, slows your resting heart rate, and reduces the risk of colon and breast cancer and other conditions from kidney stones to diverticular disease.

      Other natural ways to boost metabolism include the following:

      • Eating more protein
      • Adding foods containing capsaicin to your diet
      • Drinking green or oolong tea
      • Drinking cold water
      • Getting adequate sleep

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      Rev Up Your Metabolism

      Have you been feeling sluggish lately? Dealing with cravings for foods you know arent great for you ? Holding onto stubborn weight that just wont budge no matter what you do?

      Chances are, your metabolism is to blame.

      Your metabolism more specifically, your metabolic rate is how quickly your body is burning calories, says , a certified nutrition specialist and certified personal trainer.

      When you have a slower-than-normal metabolism, it creates a cascade of negative side effects, including fatigue, mood swings, food cravings, and difficulty losing weight.

      Luckily, a slow metabolism isnt permanent, and with the right changes to your diet and lifestyle, you can rev up your metabolism and get back to feeling better in the process.

      And the best part? It doesnt take long to make moves in the right direction. Follow this three-day fix to get your metabolism on track .

      Eat Smaller Meals More Frequently

      Does Metabolism Slow with Age? A Doctor Explains Menopause and Metabolism

      Small meals can help boost your metabolism over 50

      Not eating often enough can cause your metabolism to slow down slightly. Some experts call the condition starvation mode. But this is a tricky metabolic problem to fix because researchers also know that increased eating episodes can cause you to eat too many calories during the day.

      So how do you find the right balance for an increased metabolism? Eat often enough to avoid getting overly hungry and binge eating.

      Many find that eating small meals every 2-3 hours is helpful. But measure your food portions to make sure that youre not eating too much. If you are trying to lose weight, make sure you reach a calorie deficit every day regardless of the number of times you eat.

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      Eat The Right Protein

      Protein is essential for building muscle after menopause. But its not just quantity that matters, the type of protein you eat is also important.

      As you may know, getting all essential amino acids is important for optimal muscle growth. In fact, research shows that the amino acid leucine helps prevent muscle loss. In one study, researchers found that leucine helped promote protein synthesis in younger and older people.

      Good sources of leucine include milk and dairy products, poultry, beef, fish, and eggs.

      Increase protein intake, especially if youre doing strength training regularly. Other healthy protein sources include lentils, beans, whey protein, and yogurt.

      Its worth mentioning that eating protein before and after workouts can help your muscles recover faster, according to research.

      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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      Lower Your Calorie Intake

      Did you know that you can gain weight after menopause if you continue to eat the same amount of food you ate before menopause? Reason for this is metabolism slows down after menopause. And the hormonal changes promote accumulation of fat, especially around the abdominal area.

      Lower your calorie intake after menopause, but avoid eating too little since it may cause muscle loss. Get most of your calories from plant-based foods to avoid weight gain.

      Shrink Belly Fat With Tai Chi Or Quigong

      How to Speed Up Metabolism After 50 (Tips from a Trainer)

      Maybe youve never tried it or perhaps youve seen a group of people practicing tai chi together in a public park but a recent research study from Hong Kong showed that this Chinese discipline of low-impact meditative movements could help trim waistlines in middle aged and older adults. This study, published in the June 2021 issue of Annals of Internal Medicine, found that people age 50 and older with central obesity who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same amount of time. The study authors wrote that tai chi health benefits similar to those of conventional exercise and thus provides an alternative and more amenable exercise modality for middle-aged and older adults to manage central obesity.

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      Fill Your Body With Protein And Water

      Digestion of food increases metabolism for a few hours, as caloric energy is used to process the ingested nutrients. This is called the thermic effect of food .

      This does not mean that you should eat more to increase your metabolism, but if you eat more protein, this can lead to a greater increase in metabolism than other foods. This is because protein causes the greatest increase in TEF, increasing your overall metabolic rate by 15-30%.

      Eating protein is also essential for building and repairing muscles, which, as stated above, increases your metabolism. In addition, protein intake helps you avoid muscle loss and the consequent decrease in metabolism that can occur with diets.

      Registered dietitian and Owner of Eleat Sports Nutrition Angie Asche, author of the book Fuel Your Body: How to Cook and Eat for Peak Performance, advises eating 20-25 grams of protein one hour after exercising.

      That equates to an 85-gram chicken breast , a 200-gram container of 2% Greek yogurt , or a tablespoon of whey or vegetable protein powder .

      Drinking more water can also briefly increase your metabolism. Research shows that drinking 0.5 liters of water can increase your resting metabolism by 24% for about an hour. Other research points to a possible increase in metabolism if you drink cold water due to the energy expenditure required to warm it to body temperature.

      Lose Weight After Menopause Austin Tx

      Dr. Harpers is nationally recognized as one of the most experienced bioidentical hormone replacement doctors in the country. She specializes in treating women during all stages of life, with a special focus on women in perimenopause and menopause having helped more than 10,000 patients in her 20 plus years of integrative and holistic medical practice.

      If you live in the greater Austin, TX area and are frustrated and discouraged by the weight gain of menopause, Dr. Harper can help you get your body and your life back with a caring, comprehensive, natural, and integrative approach to wellness and weight loss that is personalized just for you.

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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.

      Related:

      Oestrogen And Fat Distribution At Menopause

      How to Boost Metabolism and Lose Weight During Peri-menopause & menopausal years

      A change in hormone levels, mainly oestrogen, may influence body fat distribution.

      Many women in perimenopause and early post menopause years gain fat mass as their oestrogen levels drop. Women of childbearing age tend to store fat in the lower body , while men and postmenopausal women store fat around the abdomen .

      Animal studies have shown that a lack of oestrogen leads to unwanted abdominal fat, although the exact mechanisms are not yet understood.

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      Why Fat Migrates To A Womans Midsection Midlife

      Part of the reason for this increased risk of abdominal fat is the loss of estrogen, which shifts fat from the hips to the midsection. Women close to menopause who experience sleep problems, night sweats, and mood issues may find that these symptoms interfere with eating a healthy diet or exercising.

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      Cutting back on calories can help counter increased weight after menopause. Other helpful tips include adding more vigorous exercises to your routine, eating your biggest meal at noon, not snacking too often, and doing stress-reducing activities like mindfulness meditation or yoga to eliminate the need for that mood-mellowing pint of ice cream.

      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.

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      But I Did Gain Weight In My 40s

      At this point, many of you may be recalling weight you put on in midlife and thinking: This study is wrong! And perhaps you did gain weight after age 40. But this study suggests it was for reasons beyond metabolism, perhaps a change in lifestyle, diet, exercise levels or hormones, or a medical condition.

      Or, you may be an outlier to the population-based results. The researchers data showed that some people had metabolic rates 25 percent below or above the average for their age. But these outliers did not change the overall pattern of metabolic rates over the life span.

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