Its Better To Stand Than Sit If And When You Can
The formula is simple: The more time that your bodys in motion, the more calories your body will burn. One low-effort way to do that? Stay as vertical as possible throughout the day, Peeke says. Not only will that increase calorie burn, it can also help prevent other health problems. A study published in January 2018 in the journal Obesity found that prolonged sitting is connected to higher levels of abdominal fat, as well as fat thats accumulated around organs such as the liver, which increases risk for diabetes and heart disease.
Staying vertical isnt exactly the same as breaking out a full-on sweat . To stay upright more often, stand and pace when youre on the phone, or park further from the front door of the places youre going, so youll have to walk more. If youre a binge watcher, place a pedal exerciser on the floor in front of your couch, so you can fit in some needed movement while still catching up on all your favorite shows.
To stay upright more often, stand and pace when youre on the phone, or park farther from the places youre going so youll have to walk a little more. If youre a binge-watcher, place a pedal exerciser on the floor in front of your couch, so you can fit in some needed movement while still catching up on your favorite shows.
Importance Of A Calorie Deficit
To lose weight, a calorie deficit is needed.
According to some research, a womans resting energy expenditure, or the number of calories she burns during rest, declines during and after menopause .
Although it may be tempting to try a very low calorie diet to lose weight quickly, eating so few calories can sometimes make weight loss harder.
Research shows that restricting calories to low levels causes loss of muscle mass and a further decline in metabolic rate
So while very low calorie diets may result in short-term weight loss, their effects on muscle mass and metabolic rate will make it hard to keep the weight off.
Moreover, insufficient calorie intake and decreased muscle mass may lead to bone loss. This can increase your risk for osteoporosis .
Adopting a healthy lifestyle that can be maintained long term can help preserve your metabolic rate and reduce the amount of muscle mass you lose with age.
A calorie deficit is needed for weight loss. However, cutting calories too much increases the loss of lean muscle, which accelerates the drop in metabolic rate that occurs with age.
Here are four nutritious diets that have been shown to help with weight loss during and beyond the menopausal transition.
Could Menopause Belly Fat Impact Your Health
Most women will likely be concerned with the physical and noticeable changes in their body composition, and the overall appearance of their menopause belly fat. Im not here to tell you that you should feel this way. Modern culture puts a big emphasis on body confidence and pride in whatever we look like, and thats great if it works for you. However, not everyone feels that way, and if abdominal fat makes you feel unattractive or hurts your confidence levels, youre going to want to do something about it.
But menopausal belly fat goes deeper than this. If you gain weight in menopause, you may find youre at a higher risk of some serious health conditions. Menopause increases the presence of deep-tissue belly fat, known as visceral fat. Visceral fat is different from subcutaneous fat, which is found elsewhere in the body, just below the skin, such as on your legs and arms. According to Harvard University, studies show us that higher levels of menopause belly fat can lead to increased risks of heart disease, Type 2 diabetes, high blood pressure, breathing problems and even breast cancer. Even if your BMI is healthy, because your overall body weight is low, a high occurrence of belly fat will raise the risk of early death.
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Top Tips For Managing Weight At Menopause
Has reading this far made you depressed and discouraged? Dont be. While you cannot prevent menopause, you can prevent some of its negative health impacts through diet and lifestyle changes.
Remember, however, good health is more than simply a number on the scale. As we have noted in other places on our site, you do not have complete control over how much weight you lose, how fast you lose it, and what body parts you lose it from. Managing these expectations is part of long-term success. Make sure you read our guide on setting expectations.
Increase Your Physical Activity
‘No healthy lifestyle plan is complete without physical activity, which helps you burn calories, maintain muscle and bone health, lower diabetes and cancer risk, reduce stress, and so much more. We are firm believers in moving every day.
‘You probably need to sit less. Modern life makes it far too easy to kick back, but theres a significant energy expenditure price to pay for being more sedentary that must be acknowledged and reckoned with.’
What You Can Do About Menopause Weight Gain: Losing Weight During Menopause
Reducing your waistline can be super tricky at any time in your life, let alone during the menopause. So can you avoid, curtail or reverse menopausal weight gain? According to experts, the answer is a resounding âyes’.
Most women need about 200 fewer calories a day in their fifties than they did in their thirties and forties. Pick more filling, nutritious foods and eat smaller, more frequent meals to keep your metabolism revved up and your blood sugar stable.
Try to eat a small meal or snack including protein and complex carbohydrates every 3-4 hours, limiting alcohol and sugar.
Staying active is also key. The waistlines of those who do just 10 minutes of aerobic activity a day are, on average, 6 inches narrower than the waistlines of those who do no exercise at all.
Want to age-proof your figure? Try to reduce the amount of time you spend sitting down and combine aerobic activities like walking and swimming with strength-training exercise. Remember, the more lean muscle you have, the more calories your body will burn at rest.
Look After Your Sleep
Since the menopause you may be experiencing a poorer quality of sleep. Sleeping well is an essential part of looking after your health, both mentally and physically. As well as boosting your emotional wellbeing, it can help to lower your risk of developing high blood pressure, diabetes and coronary heart disease.
In general adults need about seven to nine hours each night. For lots of helpful tips and advice on how to improve your sleep, visit our information on how to get a good nights sleep.
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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!
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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S To Succeed With Menopause Weight Loss
Step 1. Improve Your Diet
When we say diet, we dont mean go on a diet, head back to slimming clubs, sign up for shakes or do a juice cleanse.
You may have noticed that diets that used to work just dont seem to have the same effect any more, and keeping the weight off after finishing the diet is much more difficult.
This is because your body, lifestyle and hormones have changed. Your body is a lot more sensitive now youre older.
In our experience, people cant get away with typical dieting methods once theyre in their 40s and 50s.
Even if you stick to them for a few weeks its unlikely youll see any significant weight loss, or even if you do, the weight will pile back on afterwards your body simply doesnt respond the same way any more.
The good news is good nutrition can alleviate or even eliminate many of the side-effects of menopause, plus its key for menopause weight loss.
Heres how to eat around menopause:
- Eat the right amount for you there is a sweet spot in terms of how many calories will lead to weight loss, and this is different for everyone. Whilst this number is generally lower for those going through peri-menopause or menopause, starving yourself will actually mess up your hormones more, leading to increased cravings for over a year in some cases , so its essential you eat enough, but not too much. This is something we have extensive experience calculating for over 5000 clients to date inside our Fit Over 40 programme.
Step 2. Exercise With Weights
Tres Enfoques De Tratamiento Para Combatir El Sobrepeso
Las mujeres pueden considerar tres niveles de tratamiento para el aumento de peso: Cambios en el estilo de vida, Tratapias alternativas y Medicamentos y cirugÃa, desde las opciones mÃ¡s naturales y virtualmente libres de riesgo, hasta las mÃ¡s convencionales e invasivas, que deben considerarse siempre como Ãºltimo recurso.
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Hormones And Body Fat
During menopause, your hormones get thrown out of whack. Your estrogen levels plummet, and body fat that used to settle around the hips, thighs, or butt now tends to settle around your middle.
In menopause, your progesterone also decreases, which contributes to elevated cortisol levels in the body. Elevated cortisol can cause you to gain that so-called menopause belly.
Add More Soya To Your Diet
Did you know that thanks to soya isoflavones, plant-based chemicals known as phytoestrogen, soya foods are often beneficial to women going through menopause?
This is because soya isoflavones work as a weak form of oestrogen in the body, helping to reduce the symptoms of menopause like hot flashes.10
They also support weight loss goals as theyre low in fat, high in protein, and soybeans, tofu, and tempeh are known for having the highest isoflavone content.11
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Try The Best Diets For Menopause Weight Loss
Here are three menopause diet plans to lose weight, each with proven menopause weight loss success stories
- Low-carb diets
Low-carb diets have always been recommended for losing weight and decreasing fat in the abdominal area, but did you know its also effective as a menopause diet for weight loss?19
For example, one study conducted on postmenopausal women showed that in a 6-month period on a low-carb diet, they were able to lose 21.8 pounds, 27.5% of their body fat, and 3.5 inches from their waists.20
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Mediterranean diets are a colourful, flavourful balance of fruits, vegetables, fish, and other healthy ingredients inspired by countries bordering the Mediterranean Sea.21
Not only has this diet been shown to support overall health and a decreased risk of heart disease, but it also promotes weight loss.22
- Vegetarian or vegan diets
Vegan and vegetarian diets are often recommended for weight loss, but theyve also been proven to have multiple benefits for menopausal women.
In one study of postmenopausal women who switched to a vegan diet, results showed significant weight loss, while another study showed that vegans experienced less severe symptoms during perimenopausethe phase prior to full menopause.23,24
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Menopause Can Cause You To Gain Weight Find Out Why This Is And What You Can Do About It
Hormonal and physical changes during the menopause make many women more likely to gain weight. This can often be a demoralising experience that leads to many encounters with fad diets and other quick fixes. However, our menopause expert Eileen Durward endeavours to explain why drastic dieting is not always the answer and what can be done.
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Get Restful Quality Sleep
Many women in menopause have trouble sleeping due to hot flashes, night sweats, stress, and other physical effects of estrogen deficiency .
However, getting enough high-quality sleep is important for achieving and maintaining a moderate weight.
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.
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Your Lifestyle Also Has A Huge Affect On Your Hormones
A lot of people feel powerless during menopause and peri-menopause and feel like they have to just give in to the ageing process, allowing the middle age spread, lack of energy and low mood to take over.
However, it doesnt have to be that way
The truth is your lifestyle also plays a huge part in affecting your hormones .
Heres what else affects your hormones:
- Hormonal replacement
So what you eat and drink, how active you are, how you manage your stress and many other aspects of your lifestyle are also very important, and these are all things you can control.
In our experience, some of the weight gain women over 40 encounter comes from a shift in lifestyle.
More time being sedentary at work and less exercise, all whilst eating the same diet , can easily lead to the weight piling on and gaining 1-2 dress sizes.
However, it doesnt have to be that way
Make some simple lifestyle changes and almost all women can achieve significant menopause weight loss, better energy levels, be more productive at work, happier at home and feel more like yourself again!
Why Cant I Lose Weight In Menopause
So lets start by first answering that question is it possible to lose weight in menopause? Yes it absolutely is, but as your hormones shift and other things change in your body as a result, you need to adapt with this and make tweaks to how you eat and how you move.
Before we can explore the changes you need to make, I want you to understand what is actually going on in your body as you move into the menopause. Firstly, your ovaries start to reduce your production of the sex hormones oestrogen and progesterone, which is why your menstrual cycles may start to shorten or lengthen, until eventually your periods stop. So whilst the ovaries dont produce as much oestrogen as they once did, your body compensates by producing oestrogen from elsewhere firstly from your adrenal glands and also from your fat cells, in the form of oestrone. So thats why you may start to lay down a bit more fat around your middle, because these fat cells help to produce a little oestrogen.
So whilst a little bit of fat can help to protect your bones and general health, by releasing some oestrogen, its important not to let this get out of control. For some women, it seems that no matter what they do, they cant get this extra fat accumulation to slow down. They start to feel out of control with their weight. And as more excess weight is held around the tummy, this can drive sugar and carb cravings and even increase your appetite even more.
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