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How To Lose Weight During Menopause

Follow A Meal Schedule And Ritual

How to Lose Weight During Menopause

Reduce grazing and increase satiation by following a meal schedule. Build your schedule around your other obligations, as well as the general patterns of your appetite. For example, if youre never hungry in the morning, dont feel pressured to eat breakfast. A meal schedule can be a great way to add structure to your day and minimize feelings of chaos and anxiety.

Take this further by creating your own personal meal ritual. You could eat meals and snacks only with a specific placemat, or with a candlelit, or with other people. You could say a particular prayer or mantra before each meal or listen to soothing music. Notice what it feels like to turn each meal into a special occasion. Over time, you will find yourself following a pattern of mindful eating enriched by soothing, pleasant rituals;and your tendency to graze will diminish significantly if not go away altogether.

Measuring your progress on a regular basis creates accountability and helps you stay on track.

Brushing Teeth Between Meals Or Earlier In The Evening

In addition to improving dental hygiene, brushing the teeth can help reduce the temptation to snack between meals.

If a person who frequently snacks at night brushes their teeth earlier in the evening, they may feel less tempted to eat unnecessary snacks.

A diet rich in fruits and vegetables can help a person lose weight and maintain their weight loss.

The authors of a

Research suggests that getting sufficient sleep can contribute to weight loss.

The researchers found that women who described their sleep quality as poor or fair were less likely to successfully lose weight than those who reported their sleep quality as being very good.

Using smaller plates could have a positive psychological effect. People tend to fill their plate, so reducing the size of the plate may help reduce the amount of food that a person eats in one sitting.

A 2015 systematic review concluded that reducing plate size could have an impact on portion control and energy consumption, but it was unclear whether this was applicable across the full range of portion sizes.

It is also worth noting that many of the studies included in the review were authored by an academic, Brian Wansink, who has since had a lot of research withdrawn from journals due to errors and misreporting.

No It’s 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 it’s 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 it’s a trend that doesn’t 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 scale’s upward spiral. Here’s how:;

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What To Eat During Menopause To Lose Weight

If you are looking for menopause and weight loss diet, search no more because we have narrowed down the list to 3 diets that you can apply on your menopause period. It can be a bit of a challenge where to start dieting on food or what food should you eat first, or what meal plan you should make for the day. To make your life easier here are the three diets that we have carefully chosen for you.

Manage Stress With Relaxation Techniques

#womenover50 you CAN lose weight even during menopause ...

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.

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The Truth About Weight Gain During Menopause

Included in this article:

Like many aspects of aging, menopause has long been stigmatised and the lack of open dialogue means many people get stuck with unanswered questions about their health during this phase of life.

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 half a kilo 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.

About Weight Gain During Menopause

Weight gain takes place when body mass increases, whether as a result of fat deposits, additional muscle tissue, or excess fluid. However, weight gain associated with menopause typically increases fat around the abdomen.

On average, women gain between 12 and 15 pounds between the ages of 45 and 55, when menopause typically occurs. This extra weight generally does not evenly distribute itself throughout a womans body, but instead accumulates around the abdomen. Read below to learn the common symptoms associated with weight gain during menopause.

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Get 7 To 8 Hours Of Sleep A Night

“From observational data, less than 6 hours of sleep is associated with an increased body mass index and 7 hours appears to be the goal to hit,” explains Dr. Mittal. Lack of sleep can increase ghrelin and decrease leptin . This is why you may find yourself snacking more when you are tired.

Aim to get 7 to 8 hours of sleep per night and if it’s proving difficult to do so, set systems in place to help like charging your phone outside the bedroom, getting an alarm clock and turning off screens after a certain time.

Crack The Code To Lose Unwanted Body Fat After Menopause

How to lose weight during 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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Why Everything Women In Menopause Learned About Exercise May Be A Lie

Were going to let Debra Atkinson explain more in her TED Talk Why Everything Women In Menopause Learned About Exercise May Be A Lie. Debras been in the fitness industry for 35 years and has trained for eight Ironman marathons. She now helps women in midlife through her business FlippingFifty. In her TEDx talk Debra explains how movement is different from exercise and how her body transformed when she exercised less.

We hope you enjoyed Debras talk.;

If you need help with losing weight read our other stories . Or get in touch with Jennifer, our health coach,;.

Are There Foods That Make Menopause Worse

Dr Mukherjee recommends avoiding:

  • Caffeinated drinks in the evenings. These can cause insomnia. Jackie also points out that green tea contains the same amount of caffeine as black tea. Be careful not to swap one problem for another opt for a caffeine-free or herbal tea, she says.
  • Alcohol. While its OK for some women to drink, if youre someone who becomes intolerant to alcohol during the menopause you may find it worsens your sleep. And it can cause a hangover even when you havent drunk very much, says Dr Mukherjee.
  • Sugary drinks. Avoid as they will cause weight gain, tooth decay and can cause sugar crashes and even type 2 diabetes in the long-term, she says. Alcoholic drinks are also a source of sugar.
  • Foods containing refined sugar. These can cause weight gain for many women. Avoid if possible.
  • Processed foods. These also cause weight gain, are not nutritionally balanced and should be limited or avoided. Understanding what processed means is essential. For example, wheat-based foods and many liquidised foods and sugary drinks are processed. So bread, pasta, cakes, biscuits, pizza, pastry and noodles are processed. Non-wheat alternatives to these are also processed. Fizzy drinks contain lots of sugar or lots of chemical alternatives to sugar, she explains.

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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:

  • Jumping jacks

  • Flutter Kicks

  • Pushups, and more

One Final Tip I Often Recommend That Women Who Find Their Metabolism Is A Bit Sluggish To Try Some Intermittent Fasting

How to Lose Weight During Menopause

This is where you restrict your eating window to 11 to 12 hours per day.; So if you eat breakfast at 7am, make sure your eating is done by 7pm and that means no late night snacking, hot chocolates or extra wine.

If you want to work on boosting your metabolism in the menopause and getting back in control of your weight without dieting, then I highly recommend my Eat Well for Life Weight Loss Programme. ;Here is what other clients say about it:;

I wanted to say how much I have loved this course its fantastic a real education thank you for all your good advice and the recipes! My diet is so much better than it was I have lost another pound and got into a smaller pair of jeans this morning and am feeling much better generally! *thank you* Vicky, Norfolk.;

I have really enjoyed the holistic approach to our health and weight loss. It has given me so much food for thought- especially in terms of my stress levels and rest. I feel like Catherine has offered us a way to be happier as well as healthier, and to really take the time to look after ourselves and not just our diets. ;Ive lost just over 3 kgs, and I can see and feel a change in my body. Katy UK.;

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Effective Ways To Lose Weight During Menopause

Marking the end of your reproductive years, menopause is a time of great change, both physiologically and emotionally. During this phase, your ovaries stop making estrogen, the hormone that plays a major role in controlling the menstrual cycle. Menopause can happen anywhere between the ages of 45 and 55, with the average age being 5152. Overall, the changes you go through could last 25 years.1

Research shows that postmenopausal women store more fat around the abdomen than premenopausal women.2

When this happens, many women experience depression, irritability, anxiety, and mood changes. Some even have difficulties with memory and concentration. On top of all that, many gain weight too, especially around the abdomen; however,;the reasons are not clear yet.34 Abdominal fat tends to raise the risks of cardiovascular disease, type 2 diabetes, metabolic syndrome, and, as per recent research, Alzheimers disease and cognitive decline, especially during middle age.5;This makes it;vital to pay attention to any weight gain during this time.

Waist circumference is an easy way to estimate your abdominal fat. A waist measurement of over 35 inches will increase your health risks.6

What Is A Menopause Diet And How Can It Help Your Symptoms

A menopause diet involves eating certain foods that could help you feel better and have a balancing effect on fluctuating or declining hormones during this period of transition. A menopause diet also helps you avoid the foods that may exacerbate unpleasant symptoms and side effects of menopause.

Food can transform your health, and its the same for hormones and the menopause transition, says Nicki Williams, an award-winning nutritionist and founder of the website Happy Hormones for Life.

Hormones need a steady stream of nutrients for them to work efficiently. Without the right nutrients your menopause symptoms can worsen. Your natural instinct is to go for a fast fix with the wrong foods . This makes things even worse, she explains.

Jackie Lynch, a nutritional therapist and founder of the WellWellWell clinic, and author of The Happy Menopause;adds: A diet that helps to regulate the bodys response to stress is very important in managing menopause symptoms. There are lots of ways that nutrition can help to manage menopause symptoms. For me, the thing to focus on is a diet to support hormone balance.

During the perimenopause and menopause, our sex hormones are on a rollercoaster. This hormone fluctuation is at the root of many symptoms, from dealing with hot flushes and night sweats to anxiety, mood swings and brain fog.

One thing to be aware of is that any existing dietary requirements you have could adversely affect you during this time.

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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.

Craft An Environment That Helps You Lose Weight

What does it really take to lose weight during perimenopause/menopause

Environment plays a bigger role than we often realize in our eating habits. According to Brian Wansink, a nutritional scientist at the University of Illinois, Small structural changes in personal environments can reduce the unknowing overconsumption of food.

The implications of this will vary from person to person. Maybe you need to stop purchasing some trigger foods entirely. Or, keeping less healthy choices in an inconvenient spot in your house is enough to minimize mindless eating. Perhaps stocking your fridge front and center with prepped, healthy foods will make the biggest difference for you. Maybe you would benefit from eating only while sitting down at a table with no distractions.

Pay attention to your eating and notice the environmental shifts you can implement that will help you minimize poor habits.;Again, start small by making one change at a time.

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Find A Balance Between High And Low Intensity Exercise

I often find that as women reach menopause, this is the moment in their lives when they have more free time to start doing more training and they often set themselves challenges like training for a marathon, doing a sports event theyve always wanted to do or just start exercising more in general.; This is great in so many ways, especially if youre outdoors in nature, getting fresh air and working your heart.; However, its important to strike a balance if youre doing intense exercise, also focus on some stress relieving activity such as walking, yoga, meditation and just being still.;

If youre extremely stressed at work or in your home life, is this the time to be putting huge strain on your adrenal output by adding in an intense exercise schedule?; This doesnt mean you shouldnt do intense exercise or go for a big event youve always wanted to do.; But you do need to reflect on whether your body is in a good place to manage this shift is there a middle ground you could start with and see how your body reacts?

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