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How To Lose Weight Post Menopause Uk

What Can I Do


A range of lifestyle changes can make symptoms more tolerable. Hormone replacement therapy can be used by many women to help control these symptoms, however some women cannot take HRT due to other health problems, whilst others choose not to. The decision to take HRT or not should be discussed with your doctor. For all women, diet and lifestyle changes can help with symptoms. This can include taking dietary supplement products.

Losing Post Menopausal Belly Fat

All you older ladies reading this know that losing post-menopausal belly fat can feel hard or almost impossible. Today we will talk about why that is and look for a few tips on how to get rid of postmenopausal belly fat.

As you go through menopause, some significant hormonal changes happen in your body that greatly affect your ability to use body fat for energy and increase its storage. I will talk more about that in a moment.

The same hormonal changes will also affect your muscles and bone health, so its important to do your best to counteract them.

Menopause can also lead to decreased activity which can further worsen then situation.

So lets look at what it is exactly that menopause does to a womans body and what causes belly fat in females over 50.

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. ;

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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.

Women Who Successfully Lost Weight After Menopause

Pin on Lose Weight (Women Over 50)

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.;

MORE:;How To Start Walking When You Have 50+ Pounds To Lose

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!”

Also Check: How To Lose My Menopause Belly

How Menopause Affects Metabolism

The combination of reduced steroid hormones and reduced muscle mass can greatly affect your metabolism post-menopause.

Animal studies have shown that estrogen also appears to control body weight directly through appetite, physical activity and resting metabolic rate.

Lab animals eat more and move less when estrogen levels are reduced. Possibly the same mechanism is behind weight gain with women after menopause.

There are some studies that have shown increased resting metabolic rates in postmenopausal women receiving estrogen replacement therapy.

Lack of estrogen can also affect how your body utilizes energy from carbs like starches and sugar since it can affect insulin sensitivity.

There are other age-related factors to contribute to weight gain and the ability to lose fat. As you age you are less likely to exercise and be active. This directly affects how much energy you consume.

You also lose muscle mass which lowers your resting metabolism and ability to utilize nutrients. This also affects the amount of energy you consume negatively. The same amount of exercise you did in the past now results in fewer calories burned.

Make Your Schedule And Commit To It

A schedule for your weight-loss journey is so important. And no, its not so you can beat yourself up for not reaching your goals, but so you can track your progress. To lose weight, you have to be committed, and schedules help you work out a strategy that pushes you forward.

Exercise here and there, healthy dinner when you can manage it thats not going to cut it.

Build a weekly schedule of when youre going to train, what youre going to eat and stick with it. Its okay if you cant meet your schedule needs. Its hard to know from day one how well respond to a new training regime, but the best results are all about sustainability and accountability. So if your schedule isnt working for you, dont fight to fit it into your life but change it up. Keep working on it until you find a system thats getting you to where you want to go.

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Menopause Weight Gain: Why It Happens

Getting older and becoming less active causes loss of muscle mass, which slows down the metabolism. According to experts, it’s this, rather than the menopause itself, that bears the brunt of the responsibility for weight gain in middle age. However, fluctuating hormone levels also play their part.

New evidence suggests that plummeting estrogen levels may encourage us to eat more and exercise less, lowers the metabolic rate, and increases insulin resistance, making it more difficult for our bodies to deal with sugars and starches.

Our hormones also influence fat distribution. Perimenopause weight gain is often associated with the laying down of fat around the abdomen and internal organs, as opposed to the hips and thighs. Feeling stressed? Stress hormones like cortisol promote the growth of that pesky spare tire. It’s not simply a cosmetic issue, either – the more inches you add to your waistline, the higher your risk of heart disease, type 2 diabetes, and even certain cancers.

Dr. Fatima Cody Stanford, instructor in medicine at Harvard Medical School, explained, “‘The change’ actually does bring changes for many women, including weight gain that can resist even the most diligent efforts to reverse it.”

“Women often assume that they are the source of the problem when it comes to anything regarding their weight.” But that’s not always the case with menopause weight gain – with our hormone fluctuations – among other things – certainly not helping the problem.

How Can I Boost My Metabolism After 50

How to Reverse Pre and Post Menopausal Weight Gain

How can I boost my metabolism?

  • Strength training. In the past, it was all cardio, cardio, cardio.
  • Eat breakfast. It fuels your body for your whole day.
  • Eat more lean protein, like fish, chicken, eggs and even tofu. That fills you for the day and helps you build muscle mass, and in turn, boosts your metabolism.
  • Read Also: Do Periods Get More Frequently Before Menopause

    Recommended Reading: Why Does Menopause Cause Hot Flashes

    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.

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

    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.;

    Read Also: How Much Weight Gain In Menopause

    Watch Your Carbohydrate Intake

    Not all nutrients are created equal, and some experts believe that a steady diet heavy in unrefined carbs like pasta and bread are a significant factor for excess belly fat. Carbs are the enemy of the middle-aged woman, says Dr. Boling. If you are perimenopausal, look at how much sugar you are eating. Carbs turn into sugar in our bodies. Some turn faster, like candy bars, oatmeal burns slower, but eventually it all turns to sugar. If you are aware of how many carbs you are eating, you are going to do better. Research published in April 2017 in the British Journal of Nutrition found that a reduced-carbohydrate diet may decrease the risk of postmenopausal weight gain.

    Vary Your Workouts And Try New Activities

    Pin on Muscle building

    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.

    Read Also: Do You Put On Weight With Menopause

    What Causes Belly Fat After Menopause

    As a woman ages, hormonal imbalances cause a shift in fat distribution . Fat is now easily stored in the belly.

    This newly bulging belly comes with a significant health risk. Stomach fat is metabolically active which means that it more easily releases fatty acids into the bloodstream. This increased blood fat increases the risk of heart disease in women over 50 .

    Why Do Some Women Put On Weight During Menopause

    The dieticians say there’s far too little research about menopause and weight gain: ‘Midlife womens lives are complicated and often in transition on many fronts, and research to date has struggled to tease out the differences between weight gain related to age and that specifically attributed to shifting hormones. We do know that metabolism changes, especially once a woman is in her 40s, and it plays a major role in midlife weight gain.’

    ‘We do know that metabolism changes, especially once a woman is in her 40s’

    That said, there’s one common reason middle-age can impact on our waistlines: ‘Unless youre genetically blessed, once you get into your 40s , you cant eat the way you used to without gaining weight. For the most part, a loss of muscle mass combined with less physical activity is to blame. Muscle mass peaks around age 30 and then begins a slow decline that will drag your metabolism down with it unless you get serious about adding some strengthening activity to your life.’

    Also Check: What To Do When Going Through Menopause

    A Drop In Estrogen Levels

    Changes in levels estrogen contribute to weight gain.

    Estrogen is one of the primary sex hormones in females. It plays a role in:

    • physical sex characteristics
    • regulating cholesterol levels

    During menopause, estrogen levels dip substantially.

    Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes.

    Hormone replacement therapy may reduce the tendency to gain abdominal fat.

    Why Menopause And Weight Gain Go Hand In Hand

    How to Lose Postmenopausal Weight

    Most women will gain about five pounds during the menopausal transition, Pinkerton says. While it might not seem like a lot, these five pounds may be compounded by a future weight gain or previous weight gain you’ve been trying to lose.

    However, most of these causes are related to aging, not menopause. It just so happens these events all occur at the same time. That’s why menopause often gets the blame.

    Here are some factors that contribute to weight gain during midlife and menopause.

    Read Also: Can You Have Night Sweats After Menopause

    So What Do I Need To Do To Lose Weight In The Menopause

    Here are my top 5 tips you can work on to help you balance your hormones and adapt your diet and exercise regime as you move into menopause:

  • Moderate your intake of carbs: what your body could process and use up in your 20s and 30s, you might not be able to use now without putting on weight. ;Aim to have 1 meal per day without starchy carbs. At this meal have a good handful of protein (meat, eggs, fish, cottage cheese, beans, pulses, tofu combined with half a plate full of non-starchy veg or salad. The rest of the time focus on slow carbs no more than a handful per meal of sweet potato, oats, brown rice, buckwheat, wholewheat pasta or rye bread. ;
  • Make sure you manage your stress: as well as your exercise schedule, make time each day to do some deep breathing, stretching, yoga or mindfulness to help moderate the cortisol response.; We can all manage 5 to 10 minutes per day.
  • Move, move move!;If youre not much of an exerciser and have become increasingly sedentary, make sure youre moving on a daily basis.; Avoid sitting for hours and hours at a time.; Get up once an hour, work at a sit-stand desk, go for a walk at lunchtime or after supper. ;Aim to get 10,000 steps per day.;
  • Increase your intake of healthy fats:; youll need these to support healthy cholesterol balance, as well as getting your cells to listen to all your hormone messengers. Include 2 to 3 portions daily of healthy fats like avocado, nuts, seeds , oily fish and olive oil.

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