Ways To Lose Weight After Menopause
Menopause refers to the change in a womans life when her menstrual cycles cease, and she is no longer fertile . As normal hormone production continues to decline during perimenopause and menopause, a variety of troublesome symptoms may start to occur, including hot flashes, night sweats, mood swings, and more.
But no side-effect of menopause is more frustrating than weight gain. Eventually the hot flashes and mood fluctuations will go away but most women are stuck for the rest of their lives with the unwanted weight gain that accompanies menopause.
And weight gain is much more than just a cosmetic issue! Weight gain not only dramatically decreases a womans self-esteem, it also can significantly increase her risk for virtually every major chronic disease, including: heart disease, stroke, Type 2 Diabetes, high blood pressure, and even cancer.
In this article Austin, TX menopause and hormone expert Dr. Ruthie Harper explains what causes weight gain during menopause and how you can effectively prevent new weight gain and lose those unwanted pounds.
I Have A Hard Time Concentrating And Im Forgetful Is This A Normal Part Of Menopause
Unfortunately, difficulty with concentration and minor memory problems can often be a normal part of perimenopause, the time leading up to menopause . The good news is that it is likely to be temporary.
Current medical knowledge is limited as to why memory changes occur with perimenopause, and there are currently no treatments available to relieve these symptoms. If you are having memory problems, discuss this with your doctor. They can help manage memory problemsÃ;orÃ;refer you to a provider who can.
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How To Get Rid Of Menopause Stomach Fat Around The Waist
Menopause brings on a number of biological changes, and in addition to the obvious hormonal changes, you might also notice a difference in your body shape. Body fat previously found only on your lower body, such as on your hips and thighs, can begin to appear in your midsection, causing stomach fat. You’ll need to undergo a few lifestyle changes — including tweaks to your diet and starting an exercise program — to lose your stomach fat.
What Is The Best Diet For Menopause
The Mediterranean diet, popular in Greece and Italy,; is a diet rich in vegetables, fruit, fish, and olive oil. The Mediterranean diet includes rare red meat consumption, which helps to reduce saturated fat. The plant proteins increase antioxidants.;
The;Harvard T.H. Chan School of Public Health reports that the Mediterranean diet is excellent for heart health, blood pressure, brain health, and weight loss. And, it just so happens it may decrease menopausal symptoms, too.
The traditional Mediterranean diet is void of processed foods like refined carbohydrates and integrates healthy fats, says Trista Best, RD, a registered dietitian at Balance One Supplements. Both of these characteristics are excellent for women going through menopause because it is naturally anti-inflammatory and loaded with beneficial nutrients.;
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.
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The Truth About Weight Gain During Menopause
The change. Kinda sounds like a low-budget horror film, doesnt it? But lets skip the suspense: All were talking about here is menopause, a normal phase of adult life marked by a predictable pattern of hormonal shiftsand for some people, shifts on the scale, as well.
Like many aspects of aging, menopause has long been stigmatized . And the lack of open dialogue means many people get stuck with unanswered questions about their health during this phase of life. Menopause can feel like someone changed the rules of your body and forgot to tell you, says Stephanie S. Faubion, MD, director for Mayo Clinic’s Center for Women’s Health and medical director for The North American Menopause Society.
In this article, well take a closer look at the topic of menopausal weight gain, a big source of confusion for many. One comprehensive review of research on midlife women found that subjects gained an average of 1.5 pounds each year throughout their 40s and 50s. Why does this happen? And is weight gain during menopause a foregone conclusion? Read on for a science-backed guide to how menopause may affect your weight and metabolism, along with compassionate expert advice for supporting your health during this stage of life.
What Is A Menopause Diet
Theres no singular menopause diet, however, Ward pointed out that the menopause diet plan in her book with Wright grew out of decades of working with women, personal experiences and a deep dive into the scientific literature. The research resulted in an eating plan that works well both before and after menopause. Here are the basic principles of the books menopause diet:
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Switch From A Big Plate To A Small Plate
You dont need as much food as you think. But habits that are 20 to 30 years in the making will keep you loading your plate as if you were in your twenties. As you get older, your metabolism slows down, and you need to eat less to maintain your weight. A smaller dish will give you the same feeling of satisfaction, but youll consume one-third less than you usually would.
Develop An Objective Way To Measure Progress
From perimenopause onwards, our bodies do change. It can be hard to be objective about these changes, especially during efforts to lose weight. Experiment with different methods of gauging progress until you find one that you can stick with and that helps you track your progress without getting discouraged or overwhelmed. Here are a few suggestions:
Weigh-in at least three times per week. This technique doesnt work for everyone, but research shows that weigh-ins do lead to more consistent weight loss.;
Take monthly progress photos.
Monitor how your clothes fit.;
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The Where Did My Abs Go Weight Creep
Weight gain, specifically around your waist, is another sign of changing hormones levels during menopause. Those shifting levels may influence weight gain and redistribution of fat. Low testosterone levels can contribute to a decreased metabolic rate, so that in turn can cause weight gain.
HOW TO DEAL: Keep your metabolism revved by doing strength-training workoutsthe more muscle you have, the more calories you burn at rest. Embrace a healthy lifestyle by eating clean, exercising regularly, moving more and drinking plenty of water. Try Pilates workouts that focus on the core, too.
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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!
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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.
Cambios En El Estilo De Vida
Si bien este primer nivel de tratamiento para el sobrepeso implica el menor riesgo, tambiÃ©n exige el mayor autocontrol. No obstante, realizar sencillos ajustes en la rutina diaria puede contribuir, en gran medida, a controlar el peso y mejorar el bienestar general.
Los dos pilares sobre los que se apoya este tipo de tratamiento para combatir el sobrepeso durante la menopausia son: mejoras en la dieta y actividad fÃsica regular, que permiten acelerar el metabolismo y equilibrar las hormonas, al tiempo que se implementan otros hÃ¡bitos saludables para obtener Ã³ptimos resultados.
Aprender quÃ© y cuÃ¡nto comer para mantenerse en forma Ã³ptima son elementos clave para elaborar una dieta para la menopausia bien equilibrada. Se aconseja a las mujeres que opten por comidas frecuentes pero en porciones moderadas, elaboradas con ingredientes integrales, tales como:
La actividad fÃsica regular no solo puede ayudar a controlar el aumento de peso durante la menopausia, sino que tambiÃ©n promueve el equilibrio hormonal, fortaleciendo los huesos, estimulando el estado de Ã¡nimo, liberando el estrÃ©s y contribuyendo a aliviar otros sÃntomas de la menopausia.
Para nutrir el cuerpo de adentro hacia afuera y complementar los esfuerzos para controlar el aumento de peso, se alienta a las mujeres a inculcar prÃ¡cticas saludables para obtener los mejores resultados. Pueden incluir lo siguiente:
Eat More Fruits And Vegetables
Increasing your intake of fruits and vegetables will also help you meet your daily nutritional requirements without significantly increasing your calorie intake. One study found that when older women increased their intake of fruits and vegetables, their risks of heart attack reduced, probably because of the large amounts of antioxidants in these foods.12
What Causes Weight Gain During Menopause
Weight gain during menopause has a variety of causes. Some of the gain is due to the bodys natural aging process. As your age creeps up, estrogen and muscle mass decline. That slows your metabolism and changes the way your body stores and distributes fat, leading to weight gain.
Lifestyle factors such as becoming more sedentary and developing sleep problems can also promote weight gain.
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How Can You Prevent Weight Gain After Menopause
When it comes to preventing menopausal weight gain, there are some steps you can take.;
- Exercise: If youre not working out, its never too late to start. Or if you do work out, evaluate your routine to see if it needs some adjustment. According to Scientific American, there are three types of activity women over 50 should focus on: aerobic, resistance or strength training, and restorative. For aerobic, find cardio you enjoy. This could be walking, swimming, biking, dancing, etc. Resistance or strength training will help you keep or build muscle mass for a strong metabolism. Try our free resistance training guide if youre not sure where to start. And finally, for restorative, try yoga or breathwork.
- Nutrition: There are certain things to keep in mind as you eat during menopause. Many studies show that low-carb, high-protein diets work well for weight loss and reducing abdominal fat. Watch your sugar intake, fuel up on vegetables, and stay hydrated by drinking at least 64 ounces of water daily.
Support: And most importantly, find those who will support your efforts to live a healthy lifestyle through menopause and on. Whether it be a friend who will go to the gym with you or your family who will support you with healthy meals, rally up a support system to see the most success. Need some extra support? Read on to learn how Profile can help.
How To Lose Weight During The Menopause
All women of a certain age go through the menopause, and in fact, it wasnt long ago that the term woman of a certain age was used to describe a women going through the menopause. As if it was some dirty secret that couldnt possibly be discussed using its real name in public .
Thankfully now , the menopause, and the perimenopause, is seen for the perfectly natural part of being a woman that it is. The menopause is being normalised, and spoken about, in the media, on social media and on websites such as ours, much more now.
But unfortunately, that doesnt mean that symptoms get any easier, although hopefully, talking about them does.
One of the symptoms of the menopause that many women experience, is finding it more difficult to maintain their weight. Whether weve always been slim or weve regularly chosen to watch our calorie intake, during and after the menopause, losing weight becomes harder.
This is because the loss of oestrogen that occurs during the perimenopause and the menopause often leads to increased fat storage and a decrease in muscle mass. According to our friend, the Menopause Doctor, Louise Newson and her colleague Sally Norton, doctor and weight loss consultant, the way we store fat changes too, as it tends to shift more towards our midriff rather than our hips. Hence we develop menopause midriff.
So what can we do to maximise our chances of losing the weight we want to, during and after the menopause?
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Managing Weight During Menopause
Most of us will need;to make changes in our diet and exercise habits if we are going to avoid putting on weight during the menopause. As well as changing our appearance, the fit of our clothes;and the psychological impact, weight gain is also a well-documented;health risk.
Menopausal weight gain is not inevitable. It can be avoided by making lifestyle adjustments to ensure that your diet is healthy and you are active and fit.
Menopause can be a positive motivator to help us make long term dietary and lifestyle changes that will not only ease the passage through menopause but also benefit our health for the rest of our lives.
Why Menopause And Weight Gain Go Hand In Hand
Most women will gain about five pounds during the menopausal transition, Pinkerton says. While it might not seem like a lot, these five pounds may be compounded by a future weight gain or previous weight gain you’ve been trying to lose.
However, most of these causes are related to aging, not menopause. It just so happens these events all occur at the same time. That’s why menopause often gets the blame.
Here are some factors that contribute to weight gain during midlife and menopause.
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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.
Why Is It So Much Harder To Lose Weight After Menopause
3 MINUTE READ
Medically reviewed by: Sharon D. Malone, M.D., FACOG, CNMP
When we go through menopause, our bodies go through a metamorphosis much like they did in puberty just minus the vertical growth spurt.;
Where puberty ushered in an estrogen surge that led to the onset of your period, perimenopause rapidly slows the production of estrogen and progesterone, which aside from ovulation and thickening your uterine lining, are also thought to regulate energy balance and appetite.
The result? An average weight gain of 5 to 8 lbs. between the onset of perimenopause and our last period.
Whats happening here?
According to the Mayo Clinic, women often gain weight during perimenopause because:
We lose muscle mass. As we age, its normal to lose muscle mass and gain fat more easily. When you lose muscle, your metabolism slows and you body burns fewer calories, which makes it harder to lose weight.;
Youre genetically predisposed to weight gain. Genetics can contribute to adding pounds during menopause. If your mom or female relatives gained weight, theres a good chance you will too.
You sleep less. If you suffer from hot flashes that interrupt your sleep, you get less sleep and that slows metabolism even more.;
With so much stacked against us, is it time to hit the couch? #NetflixandChill
Dont skip meals.
Add weights to your workout.
Get enough sleep .
Eat fewer carbs
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