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How To Lose Weight After Menopause

A Sample Day On A Menopause Diet

How To Lose Weight After Menopause (FAST & NATURAL!)

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.

Manage Stress With Relaxation Techniques

Diet, sleep, and exercise are not the only things that influence weight. Daytime stress and life-stress can raise cortisol, possibly making it harder to drop those excess pounds.31 Though its hard to prove, we believe that yoga, relaxing exercise like Tai Chi, meditation, and relaxing hobbies can all help.

How Can I Stop Menopause Weight Gain

For those just who are just beginning to enter perimenopause or menopause and looking for ways to stop the weight gain before it takes over, there are thankfully some simple tips out there.

Elizabeth Ward, MS, RD, co-author The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health, and Happiness , explained to TODAY that there is no one-size-fits-all approach to avoiding menopause belly fat. However, after spending decades observing women and their experiences with the change, she shared some insights that can help.

Ward suggests switching to a plant-based diet. More specifically, A balanced eating plan rich in plant foods supplies the right mix of healthy fats, fiber, vitamins, minerals, and phytonutrients. She says this will promote better health in women, particularly those ages 45 and older who may be going through the menopause transition.

If nixing meat entirely doesnt appeal to you, Ward also recommends the Mediterranean diet and says it may even help women experience fewer menopause symptoms. In this case, the idea is to eat meals rich in whole, non-processed foods, including nuts, seeds, whole grains, healthy fats like olive oil, and moderate portions of protein from things like beans, eggs, dairy products, fish, and chicken.

Recent studies have shown that combining both ideas for a plant-based Mediterranean diet is especially beneficial for weight loss and boosting heart health, so you might want to give them both a try!

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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.

Stick With The Recommended Serving Size

How to Lose Weight Around Menopause (and Keep it Off ...

This rule applies to anybody out there looking to lose weight, but it has a significant importance to women experiencing postmenopause in regards to the recommended serving size of alcoholic beverages.

We have all been guilty of drinking more than the one glass recommended by the American Heart Association, but do you actually know how many ounces make up this single glass? Only 4. Beer has a serving size of 12 ounces, and hard liquor is only 1.5 ounces. Keep these numbers in mind the next time you mix yourself a cocktail.

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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.

Stop Eating After 7 Pm

Research shows that intermittent or alternate day fasting, where you eat normally for a day and restrict calories dramatically the next, can work. People who slashed their calories to between 750 and 1,100 for five days a month for three months lost significantly more abdominal fat and improved blood pressure, cholesterol and blood sugar levels than those who didnt, according to a University of Southern California study published last year.

But since thats hard to stick to, I generally recommend that my patients only eat during a 12-hour window each day for example, from 7 a.m. to 7 p.m., and then put the kitchen on lockdown after that, says Peeke. Theyll get some of the health benefits of intermittent fasting without the hassle or excessive hunger.

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What Are The Signs Of Menopause

When a woman has gone through 12 consecutive months without a period, she has officially entered menopause. Signs and symptoms that a woman is beginning the transition to menopause can start up to 10 years before she experiences her last menstrual cycle. This period is known as perimenopause and can cause one or many of the following symptoms:

  • Irregular periods*
  • Forgetfulness
  • Urine urgency and incontinence

*Its important to note that even though your body is producing less estrogen and your periods are irregular, you can still get pregnant if you are strill menstruating, so be sure to continue using birth control to prevent an unwanted pregnancy during this time.

Crack The Code To Lose Unwanted Body Fat After Menopause

How to lose weight after menopause

Its hard to lose weight after menopause and that is not a myth. The reason is the low estrogen levels of postmenopausal women can lead to symptoms like a slower metabolism, an increased appetite, and a build-up of fat around the abdomen.

While menopause is a natural and inevitable process, making changes to your lifestyle can help you lose weight and maintain your health.

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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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Ways To Lose Weight After Menopause

  • Hormone Therapy
  • 4 Ways to Lose Weight
  • 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.

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    Eat Less Exercise More To Avoid Weight Gain

    Gass says that while weight gain is not inevitable, most middle-aged women need to eat less and exercise more than they once did to maintain their weight.

    âVirtually all of my patients who have been successful tell me they have done this,â she says.

    She notes that weight gain around the time of menopause is much less common in Japan than in the U.S., suggesting that Western eating patterns are largely to blame.

    Women in Japan typically eat more fruits, vegetables, and fish, and less sugar, red meat, and fast food than women in the United States.

    âJapanese women also live longer than women in any other country , and their healthier diets are a major reason for this,â Gass says.

    Barone Gibbs, B. Journal of the Academy of Nutrition and Dietetics, Aug. 28, 2012.

    Bethany Barone Gibbs, PhD, assistant professor, department of health and physical activity, University of Pittsburgh, Pittsburgh, Pa.

    Susan Williams, film producer, Atlanta, Ga.

    News release, Academy of Nutrition.

    Tips On How To Lose The Belly Fat After Menopause

    How To Lose Weight After Menopause (FAST &  NATURAL!)

    As a woman progresses in her later years, aka her menopause years, she loses estrogen. One frustrating consequence of this lost estrogen is that the normal contours of her body change. What she now finds that instead of weight settling on her hips, it goes to straight to her belly.

    Even a thin woman may be frustrated to discover that, as her estrogen levels decline during perimenopause, she is suddenly sporting belly fat, a place that she may never have had to worry about before now.

    And it is not only women that suffer this fate.

    Men often refer to their belly fat as “the beer belly”, beer gut, pot-belly or front butt. For men, this sudden increase in belly fat can be due to the loss of testosterone levels that results in them suddenly developing belly fat in their later years.

    Whatever the reason, belly fat occurs when excessive abdominal fat accumulates around the stomach and abdomen and has built up to the extent that it is likely to have a negative impact on health.

    Making it a priority and trying to lose some of your belly fat is important, not only for personal appearance and vanity, but also for your health with research showing the significance of belly fat and its role in the risk of acute myocardial infarctions, diabetes, high blood pressure and high cholesterol as well as other inflammatory conditions.

    Here are a few suggestions on how to lose weight after menopause.

    Earlier on Huff/Post50:

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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.

    Lower Levels Of Estrogen Equal Higher Levels Of Insulin

    Insulin is your body’s fat-storing hormone. The more insulin you have, the more fat your body retains. Estrogen helps combat spikes in insulin, but when estrogen levels fall, such as before and during menopause, your body has fewer resources to prevent the surge in insulin. The higher levels of insulin can lead to greater fat retention.

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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

    What Happens To Your Hormones

    HOW TO LOSE WEIGHT DURING/AFTER MENOPAUSE SUCCESS STORY

    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.

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    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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    Watch Out For Hidden Sugars

    Sugar has been shown to increase menopausal symptoms like hot flashes, mood swings, fatigue, irritability, sleep problems and dryness of vaginal tissues .

    Also, sugary foods are high in calories so you have to maintain distance from them. Look at the ingredient list on food labels to quickly discover where added sugars are hiding in meals.

    To limit menopausal symptoms, menopause dieters should consume no more than six teaspoons of added sugars per day.

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    Meno Belly Is Real And Heres What Works To Get Rid Of It

    Reviewed by Dr. Mary James, ND

    Finding it difficult to button up your favorite jeans? Midsection weight gain in perimenopause and menopause is real and frustrating. It often feels like this stubborn weight just isnt going anywhere, no matter how much you diet or exercise.

    But heres the secret: when you deal with the underlying hormonal imbalance driving this weight gain, your body can finally let go of this weight and you can look and feel the way you want!

    Dr. Mary James, ND, one of our Women’s Health Network experts, gives her tips for losing “meno belly” fat in her new video. Watch it now — or read the video transcript below for her easy steps.

    If you are dealing with meno belly, the nickname for stubborn weight that often shows up around a womans midsection during perimenopause, I am here to help you understand why this is happening and more importantly what you can do to lose this weight.

    The Magic Formula For Reducing Belly Fat Is A Combination Of Cardio Core And Weight

    Lose Weight During Menopause I Causes of Perimenopause ...

    I dont want to be sales-y, but I do have an8-week exercise program that includes this magic formula. It comes with a 60-day guarantee, so if you dont like it, youll get every penny back. Its pretty cheap anyway.

    • Build More Muscle

    Muscle mass declines with age. Muscle cells use up a lot of energy. Therefore, the more muscle mass you have, the more calories your body needs. If you dont take enough calories in to keep up with demand, your body will use fat as a source of energy and you will lose weight.

    • Eat Properly

    Cut carbs. Carbs draw water into your body, causing bloating and fat storage, which loves to occur where you want it the least: your belly area.

    Eat whole ingredients and avoid processed foods. Eat plenty of fresh vegetables and other great sources of vitamins, minerals, and fiber.

    Dont cut out the fat. Eating fat does not make you fat. In fact, eating fat can help you lose fat.

    My husband is an amazing French chef, who has helped me eat properly and I lost A LOT of weight since I met him. He helped me create meal plans and healthy cookbooks with delicious recipes that help with weight loss and use whole, nutritious ingredients.

    • Watch Your Blood Sugar.

    Get your blood sugar levels tested regularly, especially if you are overweight.

    If you are over 45 years old, your health care provider should test your blood sugar levels every 3 years.

    • Detox Your Liver

    • Love Yourself!

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