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How To Lose Weight Post Menopause

Help Im Heading For The Menopause And I Cant Control My Weight

How to Reverse Pre and Post Menopausal Weight Gain

This article has been written by Sally Norton, a UK-based medical doctor and weight-loss consultant.

With two-thirds of us overweight or obese, and all of us ladies facing the menopause at some stage, the double whammy of weight-loss struggles and menopausal woes is going to face a lot of us. Many women feel that their weight gets harder and harder to manage the older they getand yet, several scientific studies show no convincing link between weight gain and the menopause itself.

After 15 years as an NHS weight loss surgeon, managing hundreds of women who were really struggling with their weight. I noticed a pattern. Many of them were women in their 40s, starting to run into trouble sleeping, thinking straight, multitasking, or generally just coping with life. And they were increasingly depressed with their weight loss struggles after years and years of failed diets.

A fair number had been started on anti-depressants but these were women who just couldnt understand why they were losing their normal joy in life, their superwoman ability to manage everything that family, work and life in general was throwing at them and they put it down to their weight.

I thought there was more to it than just their weight and general low mood, so I started investigating the link between weight, hormones and the peri-menopause.

  • There is some evidence that lower levels of fat-burning brown fat may contribute to the middle-age spread too.an area being heavily researched at the moment.
  • Avoid Excess Consumption Especially Snacks Nuts Alcohol And Keto Treats

    When metabolism slows during menopause, even consuming slightly more than you need can add to weight struggles. While a low-carb diet can help you keep consumption in check by reducing cravings and increasing satiety between meals, you can still go overboard on keto-approved foods.28

    Paying attention to food and drinks that contain little nutrition and/or lots of calories is important for women in menopause. That means be careful with keto desserts, fat bombs, bulletproof coffee, MCT oil, alcohol, low-carb fruits, and nuts. If youre really struggling, try eliminating dairy, such as eating lots of cheese and cream. Understanding hunger signals helps control excess consumption, too.

    What Can You Eat With Ribs If You Are On Keto Diet

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    Blame Low Estrogen Levels

    As women go through perimenopausethe multi-year period that precedes the total cessation of menstrual cyclestheir ovaries gradually produce fewer female hormones, particularly estrogen. By the time a womans menstrual cycles have stopped, her body produces almost no estrogen.

    Its this lack of estrogen that seems to trigger a shift in fat. Almost all women gain weight as they get older, but studies have found that women who have entered menopause have significantly more visceral fat, or fat located deep in the abdomen, than similar-aged women who have not yet experienced menopause. Some women remain the same weight before and after but notice a significant challenge in their silhouette. In almost every case, women add inches to their waist after menopause.

    Women who use hormone therapy to treat menopausal symptoms tend to have less visceral or belly fat than other menopausal women, which lends support to the theory that lack of estrogen drives the accumulation of belly fat. Unfortunately, when women stop hormone therapy, they gain belly fat.

    Talk To Your Obgyn At Birmingham Obstetrics & Gynecology

    Pin on Menopause symptoms

    There is no reason as to why you need to go through this journey alone. Your physician can assist you by giving you information and advice on which foods would be best for you, while also checking to make sure that the intensity of your new workout routine is safe.

    To consult with one of the menopause management professionals here at Birmingham Obstetrics & Gynecology, please call our office at 933-8334. You can also request an appointment online today!

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    Why Cant I Lose Weight In Menopause

    So lets start by first answering that question is it possible to lose weight in menopause? Yes it absolutely is, but as your hormones shift and other things change in your body as a result, you need to adapt with this and make tweaks to how you eat and how you move.

    Before we can explore the changes you need to make, I want you to understand what is actually going on in your body as you move into the menopause. Firstly, your ovaries start to reduce your production of the sex hormones oestrogen and progesterone, which is why your menstrual cycles may start to shorten or lengthen, until eventually your periods stop. So whilst the ovaries dont produce as much oestrogen as they once did, your body compensates by producing oestrogen from elsewhere firstly from your adrenal glands and also from your fat cells, in the form of oestrone. So thats why you may start to lay down a bit more fat around your middle, because these fat cells help to produce a little oestrogen.

    So whilst a little bit of fat can help to protect your bones and general health, by releasing some oestrogen, its important not to let this get out of control. For some women, it seems that no matter what they do, they cant get this extra fat accumulation to slow down. They start to feel out of control with their weight. And as more excess weight is held around the tummy, this can drive sugar and carb cravings and even increase your appetite even more.

    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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    What You Can Do About Menopause Weight Gain: Losing Weight During Menopause

    Reducing your waistline can be super tricky at any time in your life, let alone during the menopause. So can you avoid, curtail or reverse menopausal weight gain? According to experts, the answer is a resounding âyes’.

    Most women need about 200 fewer calories a day in their fifties than they did in their thirties and forties. Pick more filling, nutritious foods and eat smaller, more frequent meals to keep your metabolism revved up and your blood sugar stable.

    Try to eat a small meal or snack including protein and complex carbohydrates every 3-4 hours, limiting alcohol and sugar.

    Staying active is also key. The waistlines of those who do just 10 minutes of aerobic activity a day are, on average, 6 inches narrower than the waistlines of those who do no exercise at all.

    Want to age-proof your figure? Try to reduce the amount of time you spend sitting down and combine aerobic activities like walking and swimming with strength-training exercise. Remember, the more lean muscle you have, the more calories your body will burn at rest.

    Tips For Losing Weight After Menopause

    How to Lose Postmenopausal Weight

    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.

    Continued

    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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    A Sample Day On A Menopause Diet

    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.

    Types Of Foods That Can Make Menopause Worse

    Diet can impact a womans menopause symptoms in both a positive and negative way, says Best. Eliminating, or cutting back on, the following things can help improve how you feel.

  • Processed foods: The rule of thumb I tell patients is to eat as close to the natural state as possible, says Dr. Mandal. If it comes in a bag or plastic wrapper, try to avoid those kinds of foods because most likely those are very processed foods.
  • Refined carbohydrates: For instance, white rice, pasta, and potatoes, are linked to spikes in blood sugar and an increase in insulin resistanceand hot flashes. Instead, opt for whole grains such as brown rice. Cut back on sugary foods like cookies, cakes, and candy.
  • Alcohol: It can exacerbate menopausal symptoms. If youre drinking more than one alcoholic beverage a daymore than five ounces of wine or 12 ounces of beerthat can not only make hot flashes worse but make you prone to the mood swings and irritability that can happen with menopause, says Dr. Mandal.
  • Spicy foods: They arent necessarily bad for you, but they can bring on hot flashes for some, so women may try cutting back on spicy foods if they notice worsening symptoms after eating them.
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    Give Up Sweets And Sugar

    During menopause there is an increased risk of disorders related to insulin production such as type 2 diabetes mellitus. To avoid weight gain, good nutrition should start by leaving aside sugar, sweet foods and refined flours.

    Excess sugar is stored as fat. It is therefore important to limit its consumption to lose weight during menopause. In addition, concentrated sugars cause a rapid rise in the level of glucose in the blood. Then, this is followed by a drop in blood sugar which can then cause hot flashes.

    It is good to know that on the list of ingredients of industrial products, sugars can be indicated by the following mentions: maltose, dextrose, fructose, glucose or syrup.

    Shrink Belly Fat With Tai Chi Or Quigong

    Pin on Fitness

    Maybe youve never tried it or perhaps youve seen a group of people practicing tai chi together in a public park but a recent research study from Hong Kong showed that this Chinese discipline of low-impact meditative movements could help trim waistlines in middle aged and older adults. This study, published in the June 2021 issue of Annals of Internal Medicine, found that people age 50 and older with central obesity who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same amount of time. The study authors wrote that tai chi health benefits similar to those of conventional exercise and thus provides an alternative and more amenable exercise modality for middle-aged and older adults to manage central obesity.

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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.

    Where Did The 10000 Steps Per Day Goal Originate

    Interestingly enough, the idea of 10,000 steps per day as an ideal target was a marketing tactic employed by a Japanese step counter manufactured in 1965. Ten thousand steps are equal to approximately 5 miles for the average walker. While it is a relatively arbitrary goal, any approach that helps you walk more each day is useful!

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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.

    Tips On How To Lose The Belly Fat After Menopause

    Belly Weight Loss Post Menopause: {Lose it for Good!}

    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.

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    Stick With The Recommended Serving Size

    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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