High Intensity Interval Training
One study found that women who followed HIIT workouts lost twice as much weight and improved their body composition more than endurance exercisers. A second study found that HIIT-style exercise training can reduce abdominal fat.
“Bump up the intensity of your aerobic exercise, slowly at first, until you get in better cardio shape,” Upton says. “Think about trying high-intensity functional fitness like CrossFit or a boot camp-style workout.”
Opt For Organic Foods
Eager to shave off a few pounds after your 40th birthday? Start by opting for organic produce instead of the conventionally-grown stuff. A review in Interdisciplinary Toxicology found that organochlorine pesticides can alter the levels of thyroid hormone in the human bloodstream, potentially increasing weight gain and causing thyroid issues. Considering that older women are already at an increased risk for thyroid problems, like hypothyroidism and Hashimotos thyroiditis, its a good idea to go organic ASAP.
Eat Breakfast And Eat Often
Breakfast is essential. Your body has been deprived of food throughout the night, and your metabolism has slowed. Eating first thing in the morning will help speed up your metabolism by giving it a good kick start. Eat less high-fat foods, fewer total calories, and eat 5-6 smaller meals a day. By doing this, your body knows that its energy source is steady and will burn more calories instead of storing it as fat for later use.
Choosing healthy foods, such as lean protein and vegetables, can increase your metabolism as well. Increase dietary fiber and limit sugary foods, alcohol, caffeine, and dont smoke. The best foods to speed up your metabolism and help you lose weight are fish, dark green leafy vegetables, tomatoes, blueberries and other fruits, and whole grains.
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Myth 6 Eating More Protein Boosts Metabolism
Fact Not significantly. Protein takes longer for the body to burn, so it does have a higher thermic effect than carbohydrates or fat, which means it increases your metabolic rate immediately after a meal.
However, this effect, called thermogenesis, contributes only a tiny amount to the energy your body burns each day.
Update Your Healthy Sleep Strategies To Rest Better And Fight Weight Gain
Insomnia is an extremely common symptom of perimenopause, which is the period of time when womens bodies transition toward their final menstrual cycle. And according to the North American Menopause Society, that transition phase can last for four to eight years. All that time spent waking up unrefreshed means youre probably feeling too exhausted to head out for a workout, too. Its imperative to get sleep as you get older, says Peeke. One of the things that truly helps combat the menopot is high-quality sleep.
Inadequate sleep impacts our hunger hormones, ghrelin and leptin. Ghrelin and leptin become dysfunctional when you dont get enough sleep, so good luck trying to lose weight if you dont fix that problem, says Peeke.
Palumbo says that you should close your kitchen and brush your teeth by 7 p.m. This will keep you from eating late, which can keep you from getting restful slumber and cause you to pack on the pounds. You shouldnt be eating before you sleep, because it will interrupt your sleep, she says.
Aim for a minimum of seven hours of shut-eye, although this varies from person to person and over time. Keep your bedroom cool to offset hot flashes and night sweats, and turn off all glowing screens for at least an hour before you want to fall asleep. If you really cant fathom doing that, wear amber-lensed glasses to counteract the sleep-disrupting effects of blue light, or see if your device has an amber light setting, says Peeke.
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Adjust Your Coping Strategies And Address Your Stress Levels To Help Reduce Weight Gain
If your fat is making you feel stressed or vice versa for that matter dont disregard that link. There is a stress-fat connection, Peeke says. If you walk around completely stressed all the time, your cortisol levels will increase, and that will make it easy for you to deposit fat deep inside the belly.
Cortisol, known as the stress hormone, stimulates the liver to increase production and release of blood sugar and helps the body convert fats, proteins, and carbohydrates into usable energy. As part of the bodys fight or flight response, cortisol is released during stressful times to give your body a natural energy boost, but when cortisol levels are constantly high because of chronic stress, these same effects may result in insulin resistance and type 2 diabetes.
To reduce stress and belly fat, employ quick and simple techniques to help calm you down.
Hiit Your Menopause Symptoms Where It Hurts
Exercise routines that we used to stay fit and healthy in our 20s to early 40s no longer work the same way as we age. The key to losing your menopause belly fat is to shake things up. One of the single best types of exercise during menopause is high-intensity interval training , shown to help you lose weight faster and keep it off, especially during times when this can be more challenging, like menopause.
HIIT workouts are usually quite varied, which helps keep them from getting boring
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Natural Remedies To Boost Your Metabolic Health During Menopause
Research shows that regular physical activity reduces the risk of all causes of death for menopausal women.
Its the increase in abdominal, or visceral fat thats related to a host of health problems. While hormone therapy may be needed for some situations, its not recommended as a way to reduce body fat. Your best bet is natural ways to boost metabolism. Metabolic health during menopause mostly involves diet and exercise. Researchers say that physical activity has the greater effect.
Dieting only lowers caloric intake while exercising helps your body burn calories both during and after physical activity. Building more muscle increases your metabolism resulting in a faster metabolism and greater weight loss. Dieting only affects caloric intake while physical activity burns calories both during and after exercise.
Postmenopausal women satisfied with their weight also benefit from regular physical activity. Research shows that it reduces the risk of all causes of death for them. Exercise reduces bad cholesterol and raises good cholesterol, slows your resting heart rate, and reduces the risk of colon and breast cancer and other conditions from kidney stones to diverticular disease.
Other natural ways to boost metabolism include the following:
- Eating more protein
- Adding foods containing capsaicin to your diet
- Drinking green or oolong tea
- Drinking cold water
- Getting adequate sleep
Your Hormones Are To Blame
According to several fitness and weight loss experts we interviewed in Losing Weight After 60 Is Hard â Here Are 9 Ways to Drop the Pounds, that slowing metabolism has a lot to do with your changing hormones.
Your body stops making as much testosterone, estrogen, and human growth hormone , which means you start losing your muscle mass â and muscle is a key part of a good metabolism. Menopause and perimenopause can also wreak havoc on your metabolism-boosting hormones.
According to research performed at the University of Texas Southwestern Medical Center, aging mice started to gain weight â without consuming more calories.
This can be a relief, especially if youâve been gaining weight, yet youâve been eating the way youâve always eaten. Itâs not all in your head!
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Drink Cold Filtered Water
Drinking water has always been a good thing to do for a woman in menopause or any stage of her life.
Water helps flush out toxins, xenoestrogens, and other harmful substances that take up residence from beauty and cleaning products. Not only that, water helps to process calories.
Try and avoid drinking a lot of water with your meal since that can dilute the digestive juices needed to break your food down. And always strive for clean, filtered water.
Theres even some evidence that drinking cold water can help boost your metabolism since your body needs to work a little more to heat it up.
Ways To Increase Your Slowing Metabolism After 60
Youâre not crazy â if youâre over 60, or even as young as 50, your metabolism is slowing down on you. Itâs a natural part of the aging process â insert eye roll here â but seriously, itâs inevitable.
While we do want to briefly cover whatâs happening to your metabolism, rest assured there are ways to increase it, and weâll show you how.
Losing weight after 60 is hard! Let’s discover why along with 9 realistic ways you can successfully drop the extra weight.
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Why Menopause Makes Weight Loss So Hard
Menopause officially starts when a person hasnt had a menstrual cycle for 12 months. Around this time, it may be very hard to lose weight.
In fact, many people notice that they actually start putting on weight during perimenopause, which can begin a decade prior to menopause.
Several factors play a role in weight gain around menopause, including:
- Hormone fluctuations. Both elevated and very low levels of estrogen can lead to increased fat storage .
- Loss of muscle mass. This occurs due to age, hormonal changes, and decreased physical activity .
- Inadequate sleep. Many women have trouble sleeping during menopause. Poor sleep is linked to weight gain .
- Increased insulin resistance. Women often become insulin resistant as they age, which can make losing weight more difficult (
Whats more, fat storage shifts from the hips and thighs to the abdomen during menopause. This increases the risk of metabolic syndrome, type 2 diabetes, and heart disease .
Therefore, strategies that promote the loss of abdominal fat are particularly important at this stage of life.
Menopause may lead to hormonal changes, loss of muscle mass, poor sleep, and insulin resistance. These effects may, in turn, increase the risk of weight gain.
Follow What You Already Know
These tips somehow contribute to ampup your metabolism.
- Drink cold water more instead of sugary drinks
- Start your day with hot lemon water
- Find activities to reduce stress as stress is also a culprit causing weight gain.
- Sleep well
- Have a handy journal of your activities
- Skip high processed foods
- Do yoga
In the end, I would like torecommend talking to your doctor if you dont understand anything. You shouldvisit your doctor in the following conditions:
- After 40, most women gain belly fat. One of the reasons is a slow metabolism. Belly fat has been associated with diseases such as diabetes, heart disease, dementia, and certain cancers. If you have any of these conditions in your 40s, follow your doctors advice for nutrition.
- At age 40, it gets difficult to stay in shape. So to prevent weight gain women rely on Crash diets which causes muscle loss. Ask your doctor if you need to build muscle?
- Get your hormones & thyroid tested. You may get shocked when you realize that you are not losing weight even after eating healthy and exercise regularly. Sometimes metabolism is not the culprit, your thyroid might not be working as it should. This happens in about 5% of people, and it becomes common in women and people over 40 and 50.
Remember, maintaining a healthylifestyle and enjoying your life as you did in your 30s and 40s is notimpossible. All that you need is a little care of yourself and slight changesin the way of your living.
Stay healthy, stay happy!
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Shrink Belly Fat With Tai Chi Or Quigong
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.
What To Do Today
Work in a 20-minute strength-training circuit
Building muscle will help you burn more calories even when youre not moving and the higher your muscle mass, the stronger your metabolic rate, says Lohre.
If you want to strength train, you can definitely go old school and lift weights but thats not your only option! Doing body-weight exercises or hitting a TRX class is just as effective at building muscle as exercises like bicep curls.
or get in some cardio
Now, if youre not used to pumping iron, strength training could leave you feeling super sore.
But no worries! If you want to get in a metabolism-boosting workout, cardio can be just as effective. In fact, a 2011 study found that 45 minutes of vigorous cardio exercise increased metabolic rate for a whopping 14 hours post-workout.
To get your cardio in, you can hit the trails for a run, check out a spin class, swim some laps anything that gets that heart rate up!
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What Are The Worst Menopause Symptoms
Understanding the stages of menopause Hot flashes, chills, and night sweats. Difficulty sleeping accompanied by daytime drowsiness or irritability due to lack of sleep. Mood swings. Slowed metabolism and weight gain. Thinning hair and dry skin. Decrease in breast fullness. Depression and anxiety. Headaches.
Why Menopause And Weight Gain Go Hand In Hand
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.
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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.
Myth 1 Metabolism Slows Down At Menopause
Fact Maybe, however its more to do with the age at which menopause occurs about 51 on average and the fact that menopause changes where fat is typically stored.
Age-related weight gain is real, often due to loss of muscle mass, which ramps up after the age of 50.
Most people also reduce their physical activity levels as they age. Because muscle is hungry for fuel, the less you have, the less energy your body burns.
The good news is that age-related muscle loss can be slowed or avoided. Resistance training exercises such as yoga, Pilates or weights can help you retain or build muscle mass.
Am I Fat Because Of A Slow Metabolism
People who struggle to lose weight often blame a slow metabolism. But there’s little evidence to support this claim.
Research actually shows that overweight people have faster metabolisms than thinner people. Larger bodies require more energy to carry out basic bodily functions.
Putting a “slow metabolism” to one side, something else may be at play here.
Research suggests people tend to eat more than they think they do. When asked to write down everything they’ve consumed in a day, many people tend to report eating far less than they actually do.
More often than not, the reason you’re putting on weight is not because of a slow metabolism, it’s because you’re eating and drinking more calories than you’re burning.
It may be hard to accept, but staying on top of the number of calories you eat is key to losing weight and keeping it off.
Our 12-week weight loss plan will help you lose weight by tracking your calories.
How To Tweak Your Eating Habits Over 40 For Weight Loss
When your metabolism is naturally a bit slower in your 40s and older, you generally have to consume fewer caloriesand be strategic in how you divvy up your calories and macrosin order to maintain or lose weight. These general guidelines can help you gauge whether you need to make additional dietary changes to jumpstart your weight loss again.
1. Load up on your fruits and veggies.
Vegetables in particular are generally low in calories, yet still packed with vitamins and minerals, and you can eat them in large amounts. “These are rich in fiber which makes you feel full and they’re nutrient-dense,” says Dr. Peterson.
Erin Palinski-Wade, RD and nutrition and diabetes expert, adds that you can use fruits and veggies to help exercise portion control, too. “If you aim to fill half your plate with vegetables, it can help you to reduce the portion size of the other foods while feeling just as satisfied,” she explains. “And since vegetables provide few calories, this strategy can reduce your overall calorie intake at each meal, helping to promote weight loss.
2. Eat *more* protein.
Not totally sure how to calculate your macros on your own? Consider working with a nutritionist to figure out your numbersthen you can use a macro calculator to track your food intake and make sure you’re hitting those numbers. There are lots of free calculators online, and you can also ask your RD to point you in the right direction.
7. Drink less soda.
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