Are You Overtraining Dont Overdo The Exercise
Doing high intensity HIT and cardio training may also create another issue in the menopause adding too much stress to your adrenal glands.
Its important that your exercise schedule doesnt put unnecessary pressure on your adrenal output and how much cortisol you release. When we do intense, high-impact exercise, we release more cortisol. Add to this to a very busy lifestyle, with ongoing stress and overwhelm, and your adrenals are under a lot of pressure! If we enter the menopause with already tired and overworked adrenal glands, this can mean you experience more difficulty going through the menopause.
Thats because in menopause your adrenals help with some oestrogen production as your ovaries production declines. So you really dont want to go into the menopause driving excess adrenal stress and continual high cortisol. Not good for your hormone balance, not good for your metabolism and potentially not good for your thyroid output.
Women Who Successfully Lost Weight After Menopause
Getting older often means gaining weight, especially when you’re postmenopausal. Not only does your metabolism slow over the years, but the “change” ushers in hormonal shifts that can creat curves in all the wrong places.
While these factors may make shedding excess weight seem like an insurmountable challenge, it’s not impossibleand these eight women prove it. Here’s how they did it.
Although Roxanne, 63, has always been on the slender side, her weight gradually crept up over the past 2 decades. “My clothes were tight, I had a ring of fat around my middle and some bra fat, and it seemed like no matter what I did or how active I tried to be, the scale wouldn’t budge,” she says. After some friends told her about intermittent fasting, she decided to do some research and give it a try.
For Roxanne, the plan is pretty simple: “I limit my eating to the 8 hours between 11 AM and 7 PM,” she says. After following this schedule for 5 months and eating a balanced diet, she lost 10 pounds and is within 5 pounds of what she weighed when she got married 19 years ago.
Now 25 pounds lighter, Cindy believes that healthy living goes beyond diet and exercise: “I practice meditation and prayer to keep me in balance, do daily journaling, and read positive prose,” she says. “It’s not just about weight loss. It’s about healthy livingand mind, body, and soul are a part of that!”
No Its Not Entirely Your Fault Yes You Can Shed Those Extra Pounds
by Hallie Levine, AARP, July 30, 2018| 0
As you hit your mid-to-late 40s, you may notice that besides battling the occasional hot flash or mood swing, your favorite black go-to pants are starting to feel noticeably more snug. This time its not your imagination.
The average woman gains about four-and-a-half pounds as she starts the transition to menopause in her 40s, according to a landmark study. And its a trend that doesnt slow down, either: Women continue to put on about a pound and a half each year in their 50s and 60s, according to a new review published in the journal Mayo Clinic Proceedings.
The main reason is the natural loss of muscle mass that occurs with age, explains Jo Ann Pinkerton, M.D., executive director of the North American Menopause Society and professor of obstetrics and gynecology at the University of Virginia Health System. Since muscle burns more calories than fat, your metabolism slows down, causing you to put on weight. Starting at age 30, research shows that you lose on average about a half pound of muscle each year and that number rises to almost a full pound once you hit 50.
Sounds daunting, but there are expert-approved ways to reverse your scales upward spiral. Heres how:
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Bottom Line: Can You Lose Weight During Menopause
Maintaining a healthy weight before and after the change is totally possible. Just because youre going through menopause doesnt mean you have to gain weight, Dr. Zeszutek reaffirms. Lifestyle tweaks such as prioritising sleep and stress management, eating plenty of lean protein, and adding strength training to your fitness routine can help keep you healthy in multiple ways after menopauseon and off the scale.
Weight loss articles
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.
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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.
Exercise For Menopause Weight Gain
Exercise for women after menopause isnt a whole lot different different than exercise for women after menopause.
Original source: here.
But the one major difference between menopausal women and premenopausal women is the emphasis on bone density. With declining estrogen, bone mass also declines, so risk for osteoporosis rises. And if youre at risk , you should devote some of your exercise program to improve bone strength. Or, if you already have full-blown osteoporosis, check out this article, as well as the exact exercise program that increased Darlenes bone density.
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Eat Your Fruits And Veggies
Fill half your plate with them at every meal. Produce tends to have more nutrients and less fat and calories than meat, dairy products, or grains. And it may help you feel satisfied, even if you eat less. Fresh fruits, like apples and berries, are also great in place of high-fat or high-sugar snacks.
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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Update Your Healthy Sleep Strategies To Rest Better And Fight Weight Gain
Insomnia is an extremely common symptom of perimenopause, which is the period of time when womens bodies transition toward their final menstrual cycle. And according to the North American Menopause Society, that transition phase can last for four to eight years. All that time spent waking up unrefreshed means youre probably feeling too exhausted to head out for a workout, too. Its imperative to get sleep as you get older, says Peeke. One of the things that truly helps combat the menopot is high-quality sleep.
Inadequate sleep impacts our hunger hormones, ghrelin and leptin. Ghrelin and leptin become dysfunctional when you dont get enough sleep, so good luck trying to lose weight if you dont fix that problem, says Peeke.
Palumbo says that you should close your kitchen and brush your teeth by 7 p.m. This will keep you from eating late, which can keep you from getting restful slumber and cause you to pack on the pounds. You shouldnt be eating before you sleep, because it will interrupt your sleep, she says.
Aim for a minimum of seven hours of shut-eye, although this varies from person to person and over time. Keep your bedroom cool to offset hot flashes and night sweats, and turn off all glowing screens for at least an hour before you want to fall asleep. If you really cant fathom doing that, wear amber-lensed glasses to counteract the sleep-disrupting effects of blue light, or see if your device has an amber light setting, says Peeke.
Questions Abound About What Causes This Shift In Body Composition
Research, such as an October 2017 review in Mayo Clinic Proceedings, typically attributes this effect to the decline in estrogen levels brought on by menopause and to the fact that menopausal symptoms such as hot flashes and night sweats can interfere with exercise and other healthy lifestyle measures, along with natural changes from aging.
Drops in estrogen alone are unlikely the sole factor in this weight gain, says Leilah K. Grant, PhD, a postdoctoral research fellow in medicine at Harvards Brigham and Womens Hospital in Boston and an author of the new study. All women stop producing estrogen in menopause but only about half report gaining weight, she says.
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Why Is It More Difficult To Stay In Shape After 40
There are a number of factors at play after 40. Certainly there are some hormonal changes and many women in this age category, particularly late 40s and 50s will be experiencing the peri -menopause. This means that hormones are decreasing including oestrogen, progesterone and testosterone. Some women will address the menopause symptoms that go alongside this with Hormone Replacement Therapy . But taking HRT is not the solution for addressing weight gain or trying to lose weight because hormones are not the only thing that may be preventing you from losing weight. Women naturally lose muscle and gain fat as we get older, so that muscle loss slows down the rate that we burn fat, resulting in a slower metabolism.
Changes In Eating And Drinking Habits
Unhealthy eating is the most significant factor in weight gain. Perhaps you have not noticed, but you probably changed your eating habits.
Perhaps you are drinking more alcohol, eating a bit more every day, or eating sweets regularly. Unfortunately, simply increasing your portion sizes a little bit every day can result in extra weight gain over time.
Small changes can accumulate to big changes. So, take a careful look at what you are doing, or in other words, eat mindfully.
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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.
How Do You Lose Weight After 40 During Perimenopause Menopause And Beyond
What can you do when your body is betraying you and pounds are piling on, like every day?
I know, it may feel hopeless. It is like you are fighting a losing war.
But there are steps you can take to lose all that perimenopausal, and postmenopausal weight.
You can overcome the bodys tendency to store weight after 40 with a few strategic lifestyle changes such as the following.
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Get Some Social Support
Our obligations to our families, jobs, and community tend to increase with age, making it harder to find time to attend in-person weight loss groups. Luckily, research published in the International Journal of Medical Informatics suggests that online social support can encourage weight loss every bit as much as in-person meetings, making it easier to shed the pounds, even if factors like your schedule or mobility issues are making it hard to leave the house.
Tips For Losing Weight After Menopause
You may think since an imbalance of hormones is the cause of your weight gain, hormone therapy can solve your problems. While hormone therapy does treat weight gain, it poses additional health risks.
Most doctors dont recommend hormone therapy unless you have other health problems. Instead, you should try to address your menopausal weight gain with diet and exercise.
Make a sustainable plan. Weight loss is a long-term goal and should be treated that way. In order to maintain weight loss, you need to make lifestyle changes that support your health. Dont think about going on a diet. Instead, rethink your relationship with food. Make healthy eating a priority.
Keep it simple. Diet plans and exercise regimens often have hefty price tags and flashy promises. Weight loss fads may give you short-term results, but will they last? Dont overcomplicate weight loss. Its about eating less and moving more. Be serious about sticking to a healthy diet and watching how much you eat. Its OK to splurge once in a while on treats, but every day cant be a cheat day.
Count on cardio. Burning more calories than you take in is what causes weight loss. You should get at least 30 minutes of activity, 5 days per week. Remember that small changes can make a big difference. Park in the back of the parking lot when you go shopping. Take the stairs instead of the elevator.
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How To Change Your Workout Routine After 40
Again, the big thing to think about when it comes to your workouts at this age is building and maintaining muscle mass. Dr. Peterson suggests getting in 30 minutes of moderate exercise a day. The more you move, the more of a calorie deficit you’ll have, meaning increased weight loss.
10. Do a total-body strength routine.
, a NASM-certified personal trainer who’s worked with older clients, recommends women over 40 strength train three to five times a week.
Unfortunately, you can’t just focus on one area of your body. “Women should focus on all muscle groups in order to lose weight and build muscle because there’s no such thing as spot training,” Diamond reminds. “With that said, women have a tendency to gain weight in the midsection as we age and focusing on the core and a well-balanced workout will help to reshape body composition.”
14. Get your thyroid checked.
Hypthyroidism, a condition where the body doesn’t produce enough thyroid hormone, can sometimes lead to weight gain, but weight gain alone isn’t a sign of hypothyroidism. This condition tends to affect women more in middle age, so it’s important to rule it out if you’re struggling with weight loss and get the treatment you need.
15. Get a good night’s rest…regularly.
If you’re struggling to fall asleep and stay asleep, try these tips for making your bedroom the optimal sleep environment.
Weight Gain During Perimenopause And Menopause
Why is it so much easier to put on pounds as you get older? During perimenopause , estrogen levels start to decline. That hormonal shift slows your metabolism, says Dr. Pattimakiel. Every year we get older, our metabolisms slow down. Then around menopause, its common to see a significant drop.
That sloth-like metabolism means even if you eat the same healthy diet you ate in your 30s, youre more likely to gain weight. It also makes it that much harder to drop pounds youve already put on. When your metabolism is slower, its harder to lose weight, she says.
As if thats not frustrating enough, mid-life pounds tend to settle around your middle. Unfortunately, extra fat in the abdomen increases the risk of heart-related problems, Dr. Pattimakiel says. So its worth making some changes to keep your weight in the healthy zone as you get older.
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Make Time For Exercise
Between desk jobs, commutes, and family activities, many 40-somethings dont have a lot of free time to work out. But its important — for your weight and your overall health — to fit in at least 2 1/2 hours of moderate physical activity every week. Pencil times in to your calendar, and make them a priority.
Figure Out How Many Calories You Actually Need
To lose weight, you need to eat less than you burn, which comes down to simply subtracting calories. But how many calories is that, exactly?
Keep in mind that calorie needs change as we age, so you may need fewer calories than you did in your 20s or 30s to maintain your current weight. Here’s a general look at calorie needs by age and activity level :
Calorie Needs by Age and Activity Level
Moderately active means you walk between 1.5 and 3 miles per day , while active means you walk more than that each day.
In order to lose weight, you’ll want to subtract 500 to 750 calories from your weight-maintenance number, per the 2020-2025 Dietary Guidelines for Americans. This should help you lose 1 to 1.5 pounds each week, which is considered safe and maintainable in the long run, according to the National Institutes of Health.
Keep in mind, though, that you shouldn’t fall below 1,500 daily calories for those assigned male at birth or 1,200 for people assigned female at birth, per the Dietary Guidelines, because this puts you at risk for nutrient deficiencies and other unhealthy side effects.
Want a more exact way to calculate your calories for weight loss? to do the job and help you track your intake, so you can stay focused and achieve your goals!