Unexplained Weight Loss During Menopause
If youre feeling the complete opposite to the above, and have actually experienced unexpected menopause weight loss, youre not alone!
During the start of menopause, a womans ability to gain fat doubles while her lean muscle mass decreases.31
However, muscle weighs more than fat, so if your bodys level of fat remains stable while your muscle decreases, you may see unexpected weight loss.
Can Menopause Cause Weight Loss
Menopause doesnt generally cause weight loss its usually the opposite.
If you lose a lot of weight in a short amount of time, its usually due to a stressful life event, like bereavement, divorce or redundancy, but once this has passed, you usually return to a healthier weight.
However, unexpected weight loss can also be caused by something more serious, including:
Lose Weight After Menopause Austin Tx
Dr. Harpers is nationally recognized as one of the most experienced bioidentical hormone replacement doctors in the country. She specializes in treating women during all stages of life, with a special focus on women in perimenopause and menopause having helped more than 10,000 patients in her 20 plus years of integrative and holistic medical practice.
If you live in the greater Austin, TX area and are frustrated and discouraged by the weight gain of menopause, Dr. Harper can help you get your body and your life back with a caring, comprehensive, natural, and integrative approach to wellness and weight loss that is personalized just for you.
The Menopause Diet A Fantastic 5
While talking about weight gain and weight loss during the menopausal time, one should keep all the traditional ways and means of losing weight at bay.
The conventional methods can help in routine weight loss, but the weight loss required during menopause is far more challenging to achieve now.
One may hit the treadmill more consistently or change the diet or exercise for a more extended period, but losing a significant amount of weight needs something more at the end of the day.
The menopause diet is thus a secretly whipped-out recipe to help you fight weight gain. This fantastic, unbelievable 5-day plan to lose weight has been tested and tried by celebrities and nutritionists, and no wonder they call it a Cinderella solution.
Whats the weight for? First, let us have a look at the menopause diet plan.
Hormonal Causes Of Weight Gain After Menopause
Menopause results in rapid changes in a womans reproductive / sex hormone levels, including estrogen and testosterone. And these hormones play a key role in how the body both burns calories and stores fat.
During menopause estrogen levels decline, which decreases the rate with which the body burns and converts stored energy . Simply put, low estrogen levels slow down the metabolism, which increases fat storage on the body.
Additionally, lower estrogen levels result in less fat breakdown, which results in further fat accumulation and weight gain. And, if the balance between estrogen and testosterone gets out of balance, an excess of androgens can increase the risk of obesity.
Finally, to compound the problem, the levels of the hormone leptin which signal the brain to feel full after eating also drop. So, women actually do feel hungrier as a result of menopause, which leads to eating more.
Frustratingly, in addition to weight gain, fat distribution also shifts in the perimenopausal woman as well. So, waist circumference also increases disproportionately in women after menopause at a greater rate.
Oestrogen And Fat Distribution At Menopause
A change in hormone levels, mainly oestrogen, may influence body fat distribution.
Many women in perimenopause and early post menopause years gain fat mass as their oestrogen levels drop. Women of childbearing age tend to store fat in the lower body , while men and postmenopausal women store fat around the abdomen .
Animal studies have shown that a lack of oestrogen leads to unwanted abdominal fat, although the exact mechanisms are not yet understood.
The Extra Weight Gain Around Your Internal Organs Can Boost Body
Q: I’m a year past menopause and for the first time I have belly fat. I’ve also gained weight. How can I reverse this trend and lose the fat? Lanny F., Portland, OR
You’re not alone almost 75% of women over age 55 in the U.S. are overweight or obese. Combating that is a priority for maximizing your length and most importantly your quality of life.
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Can Hormone Replacement Therapy Help You Lose Weight
At this point, theres no solid evidence that taking or using hormones in prescription form can make a meaningful difference on the scale. Thats because an HRT regimen of oestrogenor a combination of oestrogen and progesteroneis aimed at improving quality of life, not melting kilos. Its used to manage menopausal symptoms such as hot flashes, night sweats, mood changes and vaginal dryness, Dr. Faubion says. Your doctor can help you determine whether HRT is a good choice for you by ensuring you fully understand the potential benefits and health risks.
Lead Life On Your Terms
For the women out there that may be going through this change, fear not! With the right plan put in place, and a little help from our loved ones, menopausal side effects can be placed on the back burner. Remember to use the techniques and strategies listed above as your personal tool kit to thwart off unwanted weight loss, hormonal changes and lifestyle disruptions. You are a strong, powerful and unique woman that can handle anything that life throws your way!
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Hormonal Changes And Symptoms Of Menopause
As the transition to menopause gets under way, levels of certain hormones begin to decline. And lets just acknowledge: The resulting symptoms usually arent much fun. Still, knowing whats in store can help you better navigate this phase of life and many menopausal symptoms do resolve once the body adjusts, says Dr. Stephanie Zeszutek, an OB-GYN. Here, Dr. Zeszutek explains the major hormonal shifts of menopause and some effects you might notice:
- Progesterone: This hormone is generally the first to wane during peri-menopause. This can set the stage for weight gain, plus vaginal dryness and menstrual spotting. Mood changes also may occur, along with a heightened susceptibility to depression or anxiety.
- Oestrogen : The next hormonal shift is typically a reduction in oestrogen, which can result in lower lean body mass , an increased percentage of body fat and a greater resistance to the hormone insulin, which may lead to elevated blood sugar. Lower levels of oestrogen also contribute to symptoms like hot flashes and headaches and may play a role in depression risk, as well.
- Testosterone: Levels of this hormone actually drop throughout your adult life. At menopause, testosterone is typically about half what it was at its peak. Testosterone helps retain lean muscle mass, so declining levels are associated with an increase in body fat, particularly in the belly region.
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.
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These Are The Reasons You Are Losing Weight During Menopause
As a woman begins to mature and her body starts to change, the idea of losing weight at an unwanted pace becomes startling. Simply put, as the menopausal period of life rears its head, shedding pounds and becoming skinnier become a daunting process.
losing weight at an unwanted rate usually leads to fatigue, mental fog and the inability to lead a normal life, it usually renders many women feeling powerless.
Fortunately for us, we now understand why this occurs and what steps we can immediately implement to rectify this situation. If youre beginning to notice the scale number becoming smaller and smaller, youll want to explore these topics to gain control of your weight.
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.
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A Safe Way Of Treating Weight Gain
Implementing Lifestyle Changes:
- Eating small, frequent meals with lean proteins, complex carbs, and healthy fats
- Combining regular cardio workouts with muscle-strengthening exercises
- Getting enough sleep and reducing stress with meditation or deep breathing
- Finding an accountability partner for encouragement
And Taking Herbal Supplements:
Con un aumento de 0,7 kg por aÃ±o a lo largo del proceso de transiciÃ³n hacia la menopausia, es probable que las mujeres enfrenten diversos retos, tanto fÃsicos como psicolÃ³gicos, desde problemas de imagen corporal hasta enfermedades cardÃacas.1 Afortunadamente, existen formas de contrarrestar el sobrepeso en la menopausia, disfrutar de buena salud y recuperar la confianza la imagen corporal durante esta etapa de la vida.
Siga leyendo para explorar las mejores opciones de tratamiento para el sobrepeso, desde las mÃ¡s naturales hasta las convencionales, e ingrese a esta nueva fase con un peso adecuado y un Ã³ptimo estado de salud.
Dealing With Weight Gain During Menopause
When estrogen levels decline in midlife, many women may have weight gain, despite no change in their day-to-day habits. During menopause you have to be that much more careful of what youre eating and drinking, says Dr. Mandal.
Some tips for managing body weight during menopause include:
- Fill half of your plate with fruits and vegetables. Use portion control when adding the starches and proteins that complete your meal.
- Move your body daily whether you consider it exercise or just a walk. The more active you can stay, the better for weight control. Any physical activity counts, even housework and gardening.
- Reduce stress. The more stressed you are, the more difficult it will be to lose weight or maintain a healthy weight. The stress hormone cortisol is highest when youre under duress, and its linked to heart disease,diabetes, and worsening menopause symptomsincluding weight gain.
- Prioritize sleep. If youre not sleeping well, which in itself is a symptom of menopause, it can impact hormone levels even further, explains Dr. Mandal. And it can make it much more difficult to lose weight. When youre sleep deprived, your body craves simple carbs to replenish low energy.
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Safety Tips For Losing Weight During Or After Menopause
Losing weight is different for everyone. But the best way to lose weight and keep the weight off is to adopt a healthy lifestyle.
There are some additional general guidelines that are good to follow to ensure youre losing weight at a safe and sustainable rate of 0.5 to 1kg a week, which include:
- making sure you dont go without food for long periods of time or cut out whole food groups from your diet. This can cause you to become unwell and fall into bad eating habits
- staying away from very low-calorie diets, where you consume less than 800 calories a day. These can cause you to lose a lot of weight very quickly, but theyre not a safe and sustainable way to lose weight
Its best to speak to a doctor about how to lose weight safely if youre obese .
How To Lose Weight Around Menopause
If youre a woman in your mid-40s to mid-50s, you may already be battling with perimenopausal weight gain. During menopause, women tend to gain some weight, especially around the belly. This is largely influenced by lifestyle factors, like exercise and diet. Additionally, theres a shift in the production of female hormones estrogen and progesterone. This has been associated with the redistribution of fat to your belly. As a result, women in the menopausal transition may experience weight gain and expanding waistline.
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How To Stop Menopausal Weight Gain
No one likes to walk around carrying that extra weight around the belly, whether caused by menopause or not. The good news is that there are various approaches you could try to fight weight gain and manage a healthy weight.
Here are the top tips to lose weight during menopause.
Sit Less and Stand More
The more your body is active, the more calories it burns. One easy way to manage this is to stand as much as you can. This increases calorie burn and helps to prevent heart problems. Several studies found a link between sitting for long hours and higher levels of abdominal fat, as well as, fat accumulation in the liver. This was found to increase the risk of heart disease and diabetes.
There are many instances when you can stand upright instead of sitting. For example, pace up and down the house when on a phone call, park farther from where you live or work so you could walk more. If you love watching, consider investing in a pedal exerciser that you can place on the floor to help you stay in motion while enjoying your favorite shows. You can also opt for a standing desk if your job involves sitting on a computer from morning to evening.
To burn that belly fat, you can try engaging in some intense workouts like cycling, swimming, running, or walking. Resistance training is also highly advisable to help maintain lean mass and decrease hunger.
Find a gym and choose a routine that will work for you. Each persons body will respond differently to varied workouts.
Best Diet For Weight Loss In Menopause
Changes to your diet can help when it comes to weight loss in menopause. Consider trying the following:
- Reduce sugar and carbs
Nutritionist Penny Crowther recommends reducing sugar and grain-based carbs such as bread, pasta, rice and also potatoes to help reduce the glucose in our system and balance insulin.
Faulty insulin metabolism means fat is more likely to be dumped around the middle,” she says. “Fasting overnight for 12-14 hours can help too.
- Up your intake of healthy fats
Our bodies need healthy fats such as extra virgin olive oil, seafood, nuts, seeds and avocados,” advises Emma.
“If we dont get enough we will crave more food, probably leading us to eat more sugar and simple carbohydrates, she says.
- Eat more phytoestrogens
Include more foods containing phytoestrogens in your diet, such as soy , legumes, pulses, beans, wholegrains and flaxseeds.
Phytoestrogens can have a beneficial oestrogenic effect in the body, says Emma. They lock on to oestrogen receptors and produce a weak oestrogen effect which may help ease some of the menopause symptoms that are leading to weight gain.
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!
Weight Gain And Metabolism
You may have unknowingly become a bit more sedentary as youve aged into your 40s and 50s as well, making weight gain all the more common. Your metabolism slows down as you lose muscle, and aches and pains or a busy schedule may keep you from exercising as frequently.
All of these factors can contribute to an increase of abdominal fat during your menopausal years.
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The Best Way To Lose Weight During Menopause
The onset of menopause, the point when a woman hasnt had a period for the past 12 months, and the bodily changes that occur in the years leading up to it can trigger a number of symptoms, including weight gain. During perimenopause or the menopausal transition, production of the female hormones estrogen and progesterone shift, which causes a redistribution of fat to your belly. Weight gain and an expanding waistline are common complaints during this period, according to Elizabeth Ward, a registered dietitian and co-author with Hillary Wright of The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health, and Happiness.
Aging reduces your calorie-burning capacity and a reduction in estrogen often results in extra belly fat, Ward told TODAY. She also cautioned that the shift in estrogen levels can also have consequences for bone and heart health. So, even if your main goal in dieting during menopause or perimenopause is to lose weight, there are other factors to consider.