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How To Reverse Menopause Weight Gain

Inflammation Or Leaky Gut Syndrome

How to Reverse Pre and Post Menopausal Weight Gain

The cumulative stress of modern living takes a toll on our health and especially on our digestive tracts. A compromised gut means increased levels of toxins in the body that fuel inflammation, contributing to weight gain, and promoting premature ageing.

Leaky gut also known as increased intestinal permeability or hyperpermeability is a condition in which the intestinal lining loses its integrity and we dont process our food correctly. It can increase our cravings for sugars and we dont excrete excess estrogen, leading to hormonal imbalance.

Are You Experiencing More Joint Pain In Winter

Its the punchline of many jokes: I feel the storm coming, my bad leg hurts!. It doesnt help that its often said by a stereotypically ancient person. But is this a myth or is it actually true? And do you have to be in your hundreds to feel the weather’s effect on joints? The answer might surprise you.;

A lot of people feel pain in the joints when the weather turns, especially in wintertime. Whats to blame?;

Changes in air pressure – some people can tell the pressure is changing because of achy joints. This change causes joints to expand, making everything around them hurt. This can be especially painful in areas affected by arthritis.;

Thickening of joint fluid– this makes joints stiff and not as flexible, but also more sensitive to pain.;

How to protect yourself against weather-caused joint pain?;

There are a few ways in which you can help yourself if you are experiencing specifically weather-related joint pain. The simplest way is to dress warm and not let the cold affect you.;

Here are some other simple ways to better manage this:

  • Exercise is the cure for so many ailments that its not surprising that its on this list as well. Building up your muscle will relieve the stress on your joints and they will get the benefit of much-needed support.;
  • Maintaining a healthy weight is also a great way to reduce stress on the joints.;
  • Keep active throughout the winter period – go on walks, to the gym, or do some cardio at home. Make sure you stretch your joints before exercising.;

Hrt For Menopause Weight Gain

Hormone replacement therapy is believed to help with weight loss in some women.

Women who undergo the HRT take advantage of modern medicine to boost hormone levels during menopause. There are numerous theories as to whether this therapy is good for weight loss or, on the flipside, promotes weight gain. However, there is no scientific evidence that HRT causes any of the two changes.

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How To Reverse Menopausal Weight Gain Through Diet And Exercise And The Use Of Supplements Call 914

Most women gain weight as they age, especially during menopause.

But menopause and weight gain dont have to go hand in hand.; You can reverse the course by paying attention to healthy-eating habits and leading an active lifestyle.

The hormonal changes of menopause might make you more likely to gain weight around your abdomen than around your hips and thighs.

Hormonal changes alone dont necessarily trigger menopausal weight gain, however. Instead, the weight gain is usually related to aging, as well as lifestyle and genetic factors.

For example, muscle mass typically diminishes with age, while fat increases. Loss of muscle mass decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight.

If you continue to eat as you always have and dont increase your physical activity, youre likely to gain weight.

Stop Menopause Weight Gain

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Genetic factors also might play a role in weight gain. If your parents or other close relatives carry extra weight around the abdomen, youre likely to do the same.

Sometimes factors such as the stress of children leaving or returning home, divorce, the death of a spouse, or other life changes might change your diet or exercise habits and contribute to gaining weight.

Theres no magic formula for preventing or reversing weight gain caused by menopause. Simply stick to weight-control basics:

Move more.

Eat less.

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Seek support.

What Risks Are Associated With Menopausal Weight Gain

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Since menopausal weight gain is typically seen in the mid-section, it does raise your risk of several health problems. These health risks include breathing problems, insulin resistance, Type 2 diabetes, and heart and blood vessel disease.

Cleveland Clinic reports that many of these health risks are associated with extra visceral fat in the belly. Below are some things you can do to prevent menopausal weight gain.

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Why Some Women Gain Weight Around Menopause

Weight gain at menopause is very common.

There are many factors at play, including:

However, the process of menopause is highly individual. It varies from woman to woman.

This article explores why some women gain weight during and after menopause.

There are four periods of hormonal changes that occur during a womans life.

These include:

  • postmenopause

Menopausal Weight Gain: 4 Hormones Other Than Estrogen That Need Your Attention

Our bodies are constantly changing. Your metabolism now isnt what it was when you were three, nor is your body chemistry. As we age, things change whether we want them to or not. Among the many changes are than those that occur at middle age, such as the ever-dreaded menopause weight gain.

Menopause is the natural process by which women leave child-bearing age. As the physical changes of the process begin and continue, many women experience the consequence of weight gain. Understanding that this is common and what causes it will help you to address any unwanted pounds to help you keep your youthful health and appearance.

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How Can I Reverse Early Menopause Weight Gain

After reading Always Eat After 7 PM, I realized that I was eating the wrong foods at the wrong time of day. Weve been traditionally taught to avoid carbs, have an early dinner, and never eat before bed. But the fact is, the latest scientific research shows us this earlier model is not the most ideal.

Based on surprising science, Always Eat After 7 PM debunks popular diet myths. And, it offers an easy-to-follow diet that accelerates fat-burning. It allows you to indulge in your most intense food cravings: Eating the majority of your calories at night.;

One of the simplest 3-Minute Fat-Burning Morning Rituals, lemon water is a glass of water mixed with the juice of one half of a lemon. This drink provides all the benefits of regular drinking water. It supports weight loss, digestive health, physical performance, and cognitive function.

Why Does Menopause Cause Weight Gain

How can I reverse weight gain after menopause?

A lot of changes kick in during menopause, with hormones dominating the entire process. For example, during the perimenopause stage, your progesterone levels start to decline, while the estrogen begins to fluctuate, eventually falling to a very low level. As these changes occur, women become more prone to gaining weight.

However, the whole process is highly individual. Some women may experience sudden weight gain, while others wont gain a single pound.

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Exercise For Menopause Weight Gain

Next to mood swings, hot flashes, and insomnia, weight gain has to be one of the most troublesome symptoms of menopause. However, as losing weight can easily be your top motivation for exercising, there are numerous other benefits of regular physical activity during menopause. Release of the happy hormone , peaceful sleep, libido boost, and stress relief are the main benefits.

Depending on your body type and shape, you can implement various exercises to stimulate weight loss. If you have no previous experience with exercising, its important to start adding activities gradually. At first, you can take power walks, followed by some stretching and strengthening exercises.

If you already have a history of going to the gym or doing various training sessions, you can go for high-intensity interval training , which is sure to make you sweat and help burn those extra pounds faster.

Overall, the best exercise combination is cardio and strength exercises. Basic whole-body activities you can try include the following:

  • Sit-ups
  • Mountain climbers
  • Lunges

A combination of these exercises will work out your whole body, build muscle strength, and increase your resting metabolism rate. This will, in turn, burn more calories while your body is at rest, resulting in faster weight loss.

From Hourglass Figure To Rounded Apple

The menopause middle is a term used to refer to the weight gain that women experience, particularly around your abdomen.

You know, the dreaded belly fat that spills over your jeans!; The pooch, menobelly, whatever you call it; that stubborn fat around the midsection is so common for women going through the transition.;

Where did this belly fat come from and how can I get rid of it?

Those are two of the top questions I get in my practice.;

Its estimated that women gain between 5 to 10 lbs during the perimenopause/menopause transition.

However, some end up gaining up to 15 pounds or more.

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Why Is Menopause Weight Management Important

There are a few important reasons for concentrating on weight management during menopause. While you could have gotten by having extra pounds in your younger years, its the post-menopausal years when you start seeing the effect of all that additional weight on your body.

Whats more, once the process of menopausal weight gain is out of control, its hard to stop. There are a lot of associated risks of being overweight or obese for post-menopausal women in particular.;

  • Being overweight after menopause increases your chances ofinflammation, and having inflammation-related problems withjoint and ligament pain.;
  • Cardiovascular disease caused by obesity is the leading cause of death in post-menopausal women.
  • Increased weight putsstress on a weakened skeletal system, making it more prone tofractures.
  • Skeletal muscle is the largest insulin-responsive tissue in the body. Its loss leads toinsulin resistance and creates a cycle thats extremely hard to stop –muscle loss and fat gain. In turn, further fat gain leads to more insulin resistance.
  • Accumulation in belly fat causesoxidative stress and an increase in proinflammatory adipokines – also leading to insulin resistance.;

Read on about how to get started with weight gain management during menopause.

How Much Weight Do You Gain During Menopause

Pin on Health

During the whole menopause period, women are likely to gain between 10 to 15 pounds on average. The range, however, can vary between three to 30 pounds. Women who were already overweight can experience more weight gain.

Ive heard it from so many women: They feel like their bodies have betrayed them when it comes to losing weight at this stage. This can pose a challenge to women accustomed to losing weight quickly. But theres somewhat of a silver lining: Theres a massive boat of gals sailing the same waters, as almost 90% of us tend to gain weight during this period.

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Work On Gaining Muscle

At first, the idea of trying to gain anything when youre already dealing with menopause weight gain might seem preposterous. Remember, though, that gaining muscle can help to speed up your metabolism.;

The more muscle you have, the more calories youll burn while exercising and when at rest. Start lifting those weights or adding in some bodyweight strength exercises like squats and push-ups!

Understand How Insulin Impacts Weight

Insulin is one of the most important hormones when it comes to weight loss and weight gain. Made by the pancreas, insulin is responsible for storing blood sugar, or utilizing it, depending upon your bodys needs of the moment. After you eat a large meal, a substantial amount of insulin releases itself into the bloodstream. It also enters the bloodstream as needed throughout the day, ensuring that blood sugar levels remain stable.

Another key function of this essential hormone is fat storage. Insulin decides how much fat to store, and how much to convert for energy expenditure. Chronically high levels of insulin can lead to a condition known as insulin resistance, which is linked to an uptick in blood sugar as well as continued elevated insulin levels.

Preventing this insulin imbalance is crucial, as it leads to weight gain, and eventually type 2 diabetes. When insulin levels remain high over an extended period of time, obesity and metabolic syndrome are often the unfortunate outcome.

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How Long Does Menopause Weight Gain Last

How much you might gain and over how long a time period is highly individual. A lot depends on your overall diet, activity level, and muscle toneand not just your menopausal status.

Some data indicates that weight starts to plateau when youre in your 50s and then drops in your 60s. Other research shows that women tend to keep gaining weight through their sixth decade of life.

How much of the weight gain is related to menopause and how much is related to the other aging;factors isnt entirely clear.;

Hormone Therapy May Also Help Control Weight Sleep Trouble

How Can I Reverse Weight Gain After Menopause?

Menopausal hormone therapy may also help with sleep, Pinkerton notes. Current guidelines recommend hormone therapy at menopause as the most effective treatment for menopausal symptoms, which includes sleep disturbances, she says. And as this study indicates, improving both estrogen levels and sleep may prevent weight gain often seen during menopause, and thus decrease the risk of heart disease and obesity while improving daytime function, she says.

Santoro recommends trying hormone therapy for a few months. If your sleep and other symptoms improve, you can assume it is helping. If they dont, you can stop the hormones without issue.

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How Do You Get Rid Of Menopausal Belly Fat

Getting too distracted by everything else going on during menopause and paying less attention to your weight is totally understandable. There are also a couple diets that can melt those extra inches after youve finally finished menopause.

The Galveston Diet was created by Mary Claire Haver, MD, OBGYN, and is specifically targeted toward menopausal weight gain with a focus on inflammation-fighting food. This eating plan will have you consume high amounts of lean proteins and limit your intake of carbs. It adds in an intermittent fasting component as well, encouraging those following it to fast for 16 hours each day. That basically means youll pick an eight hour window in which you eat all your meals.;

As for the food you eat during that window, Dr. Haver recommends anti-inflammatory options like lean, grass-fed protein from poultry, beef, and salmon. You can also have non-starchy vegetables like spinach, cauliflower, broccoli, celery, and zucchini on the side, plus low-sugar fruits like blueberries and raspberries.

If that doesnt sound quite up your alley, another popular diet might be the way to go. Bret Scher, MD, medical director of Diet Doctor, explains that a ketogenic diet could be the best bet for post-menopausal women. The keto diet lowers insulin levels, which can become elevated as we age, says Dr. Scher. And when insulin is high, it encourages the body to store fat rather than burn it.

What’s The Best Way To Prevent Weight Gain After Menopause

There’s no magic formula for preventing or reversing menopause weight gain. Simply stick to weight-control basics:

Remember, successful weight loss at any stage of life requires permanent changes in diet and exercise habits. Commit to lifestyle changes and enjoy a healthier you.

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Ways To Prevent & Reverse Menopause Weight Gain

When muscle mass decreases with menopause, a woman can burn 500 fewer calories per day. At that rate, she would gain 1 lb. per week or 52 pounds in just one year! Starting at age 30, women will naturally lose about 1/2 pound of muscle mass per year. By 50 years of age, that can be 10 lbs. of lost muscle, and likely fat has replaced what used to be muscle.

We know that muscle burns about 3x more calories than fat. So, if muscle mass is increased , losing weight can be a much more realistic goal. Working out to gain muscle can help decrease the severity of weight gain, and can assist with weight loss. Try strength training exercises at least twice a week. Supplementing with DHEA can also help build muscle again. To slow down signs of aging, itâs important to maintain or improve lean body mass since aging begins in the muscles.17

4. Switch the Workouts: Unfortunately, the body doesnât burn as many calories walking on the treadmill for 30 minutes at age 55 as it did at 35. The same work no longer gives the same benefit. So, it may be time to change it up. Like a lifelong swimmer who barely breathes hard after a mile-long swim, the efficiency of being good at something is great, but it burns fewer calories. Changing it up by trying new classes and challenges may help overcome a workout lull.

What Are The Stages Of Menopause

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The symptoms women face are different depending on which of the three mainstages of menopause they are in. For example, during the late stages of perimenopause, a woman can experience menopausal symptoms but still have her period. Some people continue experiencing hot flashes all the way up the post-menopausal period.

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Menopause Weight Gain Like Crazy

Im about to turn 50, and none of my pants fit anymore the war cry of almost every other woman on the planet who faces menopause. The fact that you begin to gain weight definitely isnt thrilling, and its also not so budget-friendly. But its a reality menopause can cause you to gain weight like crazy sometimes.

Even though the hormonal changes play a big part, you want to ask yourself whether youre helping the hormones by overeating junk food or acquiring a sedentary lifestyle. If so, you may want to reconsider your life choices for the next few years.

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