Switch Up Your Fragrance
It’s time to sniff your way slim. Switching up your fragrance can do more than make you smell delicious, it can also help you shed those extra pounds as you age. The results of a study published in the Journal of Neurological and Orthopaedic Surgery reveal that sniffing scents like apple and mint increased weight loss among study subjects, so seek out fragranced products, like tea tree shampoo or apple-inflected perfume, for maximum effect.
What Happens To Your Hormones
Hormones act as messengers in your body, travelling through your blood stream to tell all of your body systems what to do.
The most important hormone involved in menopause is estrogen, which controls your menstrual cycle and fertility. Estrogen is mainly produced by your ovaries but is also produced by fat cells and the adrenal gland.
Fluctuating levels of estrogen are the main cause of all those nasty menopausal symptoms.
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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How To Lose Weight In Menopause Yes It Is Possible
11th March 2020 By Catherine
Is it possible to lose weight in the menopause? Its a question Im asked all the time in my clinic, with so many women struggling to maintain a healthy weight as their hormones shift. The diet and exercise regime theyve followed for most of their adult life doesnt seem to work anymore. Despite eating the same food and doing the same level of exercise, they find theyre putting on weight for no apparent reason, especially around the tummy. Some women tell me they used to be able to get weight off easily if theyd been on holiday or during Christmas but now that doesnt seem to work anymore.
So why does it seem to be harder to lose weight in menopause? Is it that our metabolism shifts? Or is something else going on? In this article, Im going to explore the shift in hormones around the menopause and why this may affect your ability to maintain a healthy weight. and what you can do about it!
A Little Support Goes A Long Way
Plus, its nice to hear from other women who are going through the same things.
Get Some Sleep
Yes, that doesnt sound easy when menopause can cause sleep difficulties. There are some natural ways that you can help you, though.
Drinking chamomile tea right before bed can work wonders.
A supplement called Melatonincan also really help a lot. Just make sure you get one that is time-released, so that you not only can fall asleep, but also stay asleep. Theres no groggy feeling in the morning.
- Menopause symptoms can occur as early as the late 30s, so so keep an eye out.
- What you eat can affect how you feel.
- Menopause belly fat is a result of fluctuating hormones, diet, stress, and lack of sleep.
- Exercise your whole body, not just your belly.
- Clean out the toxins in your body.
- Support your hormones, get some sleep, and reach out to a friend and get a supplement that helps.
- Sugar and other simple carbs are culprits for menopause belly fat.
- Grab our free kitchen checklist before your next trip to the grocery store by clicking here
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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.
How Do You Lose Belly Fat After 50
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Increase The Intensity Of Your Workouts
Losing weight as you age isn’t always about how much time you’re spending at the gym, but what you’re doing while you’re there. If you’re frustrated with your rate of weight loss, try adding some high-intensity interval training to your routine a review of research published in the Journal of Obesity reveals that it’s a more effective means of improving overall fitness, increasing lean muscle, and improving insulin sensitivity than traditional aerobic exercise.
Lifestyle Changes May Not Always Be Enough To Control Biologically Driven Body Changes
You spend hours in the gym every day. You eat nothing but grilled chicken, fish, and salads. Yet the numbers on the scale don’t budge or worse, they slowly creep up, along with your waist measurement.
Welcome to menopause.
“The change” actually does bring changes for many women, including weight gain that can resist even the most diligent efforts to reverse it, says Dr. Fatima Cody Stanford, instructor in medicine at Harvard Medical School.
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- Research health conditions
- Prepare for a doctor’s visit or test
- Find the best treatments and procedures for you
- Explore options for better nutrition and exercise
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Why Is It So Hard To Lose Weight In Menopause
Menopausal women are impacted by many contributing factors when it comes to unwanted weight gain, including estrogen deprivation, mood disorders, and sleep disturbance. Basically, there are more things working against us, and our ability to maintain a consistent weight, than usual.
Mental health can also play a big role in your ability to lose weight. For instance, feeling overwhelmed, down, or discouraged can be a hindrance in making positive changes and achieving goals. Remember, depression, sadness, the blues, are all symptoms of menopause, and many women are affected.
If you are experiencing depression, sadness, or the blues, seek professional support to help you overcome these common symptoms during menopause.
Calculate Your Metabolic Rate
If you want to lose weight and keep it off, the best way to figure out how much you should be eating or scaling back is to calculate your metabolic rate. Fortunately, using the Mifflin-St. Jeor equation, it’s easy to figure out how many calories you’re actually burning, and even better, it’s adjustable for your age, so, unlike cookie-cutter diet plans, you can use it year after year and continue enjoying results.
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Hiit Your Menopause Symptoms Where It Hurts
Exercise routines that we used to stay fit and healthy in our 20s to early 40s no longer work the same way as we age. The key to losing your menopause belly fat is to shake things up. One of the single best types of exercise during menopause is high-intensity interval training , shown to help you lose weight faster and keep it off, especially during times when this can be more challenging, like menopause.
HIIT workouts are usually quite varied, which helps keep them from getting boring
Switch To Hiit Cardio
Menopausal women experience unstable and fluctuating hormone levels which ultimately leads to a lower presence of estrogen in the body. Reduced levels of estrogen can cause metabolism to slow down, leading the body to burn calories at a slower pace. To increase the rate of your metabolism, try incorporating one to two high-intensity interval training workouts into your weekly workout regimen. Remember not to overwork your body, and alternate HIIT workouts with light to moderate exercise on the other days of the week.
Besides speeding up your resting metabolic rate, HIIT workouts can help to revert some of the effects of aging including the loss of muscle and increased fatigue. According to research from Mayo Clinic, HIIT triggers the growth of muscle mass while boosting the muscles capability to create energy.
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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.
Can You Lose Weight After Menopause
Conventional wisdom suggests you can’t lose weight after menopause. Research says otherwise.
You’ve likely heard your whole life that weight loss becomes harder the older you get. There is some truth to that, of course. The metabolism of an average 25-year-old is typically higher than that of a 55-year-old. Likewise, a 30-year-old may be able to exercise longer than a 60-year-old.
Couple physical changes from aging with the hormonal changes brought about by menopause, and it may seem that losing weight after menopause feels really hard for most women.
“Weight gain is a problem for many women, despite maintaining the same diet and exercise routines that they’ve had for years,” says JoAnn Pinkerton, M.D., executive director of the North American Menopause Society. “Even if the number on the scale doesn’t change, women complain of a shift in fat to the midsection after menopause.”
Sound familiar? You’re not alone.
Here, how to help your body adjust to changes brought about by menopause so that you can keep weight off and maybe lose a few pounds too.
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How Can You Lose The Stubborn Belly Fat
While you cant necessarily target weight loss in one specific area of your body, there are several things you can do to promote overall weight loss. This includes the belly fat that is often especially difficult to shed and characteristic of the meno 10.
As you can imagine, what you eat plays a big role in weight loss, including when it comes to managing belly fat. In general, a calorie deficit is needed to lose weight. This means that youre eating fewer calories than youre burning. That being said, its important to make sure youre not eating too few calories as this isnt healthy either, and will actually slow weight loss eventually.
Its a good idea to meet with a registered dietitian for individualized nutrition support, who will be able to help develop a meal plan to meet your specific goals during menopause. You can search for a dietitian local to you, or one who provides virtual counseling, here. Handy filters let you search for a dietitian who specializes in womens health and weight loss.
For daily support, meal planning, calorie counting, and fitness apps can also be helpful in combating the meno 10. For instance, Noom, MyFitnessPal, and Lose It! are popular options that make keeping track of your daily habits easier.
Research shows that behavioral therapy can be highly effective in managing the meno 10 and supporting weight loss.
No Matter What Your Body Looks Like Now You Need To Think About How You Got There Life Is A War
With stress from trying to balance career and family, going through pregnancy and childbirth, unfortunate events such as loss of a loved one, or dealing with other very difficult issues, we are only human and can only do so much and can only handle things the best we can. Stress can cause bad eating habits as a way of dealing with it, leading to weight gain. Remember that you have been through a lot, so thank yourself for pulling through.
Now its time to care for yourself and put you FIRST. You deserve it.
Get Hormonal Support
There are natural, healthy, supplements out there that can support your hormone levels, which may help you prevent or get rid of that stubborn menopausal muffin top.
I personally love and recommend BioTrust Ageless Body. Research found that the super nutrients in their formula reduce cortisol levels over 6 times lower. PLUS, it rolled back up to 17 years of degenerative cellular aging, and improved skin and sleep .
Get Social Support
Its not easy to eat healthy and exercise when no one else is doing it around you. Call up a friend or convince your partner to join you.
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How To Safely Lose Weight After Menopause
It wont differ much from other stages but you should remember that compared to 40s, you need to stop over-exercising. This recommendation will save your bones from fractures, and your joints from much pressure. Eat balanced foods, and try to minimize your consumption of caffeine. If you smoke, reduce the number of cigarettes smoked per day. Besides, those ladies who are in the early menopause stages and have menopause weight gain should overlook their lifestyle now. Start spending more time on the fresh air. It will help to eliminate the occurrence of hot flashes later.
The last tip for how to lose weight after menopause is to allow yourself to eat your favorite dishes. For instance, one time per week you can organize cheat meals that predetermine 24 hours of your guilty pleasure. Such an option helps to feed your inner monster who always asks for more, and you will not deviate from the path of a healthy and decent menopause stage.
Eat Less Sugar Lose More Weight
Half the women followed a weight loss plan that included regular meetings with nutritionists, exercise specialists, and psychologists. None of these options were available to the other women, but they were given the opportunity to attend seminars on general health.
The women were followed for four years. During this time those in the nutrition and exercise group lost an average of 8 pounds, compared to around half a pound among those in the general health group.
Behaviors associated with weight loss at six months in the combined groups included eating:
- Less sugar
- Fewer fried foods
- Eating out in restaurants less often
After four years, behaviors linked to long-term diet success emerged:
- Also eating fewer desserts and drinking fewer sugar-sweetened beverages
- Eating more fruits and vegetables and fewer meats and cheeses
The study appears in the Journal of the Academy of Nutrition and Dietetics.
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