The Best Ways To Lose Weight Naturally During Menopause
Menopause weight gain is obvious when you turn 45, and you may feel it is hard for you to lose weight during this time. Since it happens naturally, the best way to lose weight during menopause is with natural remedies.
Making sure you exercise regularly, eat well, and focus on boosting your hormones can help make weight loss during menopause easier. Other natural remedies such as herbal teas can also help you naturally lose weight.
Check out some of our top tips for losing weight during menopause and how to keep the weight off in the long term.
Healthy Fats Help With Cravings
Healthy fats will also help with hunger satiety, which will decrease cravings.
I have a post on healthy and unhealthy fats, but essentially, the whole, beneficial fats are:
- Fatty fish
- High-Quality Meats
The fats to stay away from, in my opinion, are vegetable oils like soybean oil, which is very common in processed and fried foods.
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.”
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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!
The Best Exercises To Help You Lose Weight During Menopause
The lifestyle changes and exercise that can help you lose weight during menopause
Losing weight is never easy. Research indicates that 95% of people who diet and lose weight will gain all of the weight backif not morewithin one year. There are many factors that make it difficult to shed extra pounds and keep them off, some of which are biological. In fact, menopause plays a significant role in how your body stores and burns fat.
If youre finding it harder and harder to keep your weight at its pre-menopausal range, know that you’re not alone. During menopause, your body doubles the rate at which it stores fat. To make matters worse, increased insulin production during menopause increases fat storage but inhibits your fat cells from exporting fat to be utilizedmaking it harder for your body to use fat for energy.
Though some lifestyle changes can help you to achieve or maintain weight loss, there are also specific exercises that can help you to increase muscle mass and burn more fat.
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Tips For Menopause Weight Loss
Whether youre just starting perimenopause or have already bid a fond farewell to your last period, its never too late to get your eating back on track. These strategies can help you avoid weight gain after menopause.
How To Lose Weight In Menopause Yes It Is Possible
11th March 2020 By Catherine
Is it possible to lose weight in the menopause? Its a question Im asked all the time in my clinic, with so many women struggling to maintain a healthy weight as their hormones shift. The diet and exercise regime theyve followed for most of their adult life doesnt seem to work anymore. Despite eating the same food and doing the same level of exercise, they find theyre putting on weight for no apparent reason, especially around the tummy. Some women tell me they used to be able to get weight off easily if theyd been on holiday or during Christmas but now that doesnt seem to work anymore.
So why does it seem to be harder to lose weight in menopause? Is it that our metabolism shifts? Or is something else going on? In this article, Im going to explore the shift in hormones around the menopause and why this may affect your ability to maintain a healthy weight. and what you can do about it!
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Lifestyle Changes May Not Always Be Enough To Control Biologically Driven Body Changes
You spend hours in the gym every day. You eat nothing but grilled chicken, fish, and salads. Yet the numbers on the scale don’t budge or worse, they slowly creep up, along with your waist measurement.
Welcome to menopause.
“The change” actually does bring changes for many women, including weight gain that can resist even the most diligent efforts to reverse it, says Dr. Fatima Cody Stanford, instructor in medicine at Harvard Medical School.
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Can You Achieve Long
Ward explains that because the menopause diet in her and Wrights book includes satisfying portions of enjoyable foods, and since its not overly restrictive, its more likely to be sustainable and effective. The word diet invokes deprivation, but a menopause diet should be thought of as a way to enhance well-being, Ward said. This eating pattern can help you look and feel your best while reducing the risk of chronic conditions that may affect your quality of life later on. She also pointed out that no one, including dietitians, eats perfectly all the time. The menopause diet is meant to help you make small changes to your routine that will stick in the long run.
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Add Several Sessions Of Intense Exercise Per Week
Walking 10,000 steps a day is a great start, but, it is only that a start. If you really want to lose weight after menopause, you need to include 2-3 high intensity workouts into your routine every week. This should include cardio and weight lifting.
Many women I know are nervous about starting weight lifting in their 60s. They tell me that they are afraid that they might hurt themselves. In reality, as long as take the time to have a professional show you how to use the equipment properly, the opposite is true. Avoiding strength exercises can leave you with a body that is more susceptible to injury in every-day life.
Intense exercise is important, but, dont do everything at once. Start slow. For example, on day 1, you could do a 5 minute workout and leave. A few days later, add one minute to your exercise plan. A qualified instructor can help you to work out all the details.
Menopause Symptoms Worsen Weight Problems
“During the menopause transition, night sweats, sleep disturbances and problems with mood are common and may affect a woman’s ability to adhere to a healthy diet and regular exercise program,” Pinkerton says. “Whether you are just trying to stay awake or combat a low mood, the candy bar may seem like a great energy booster.”
Similarly, she says, an exercise class may be a bit too daunting after a night of not sleeping well. The combination of poor food choices and lack of movement can lead to a gain around your midsection.
Weight Gain During Perimenopause And Menopause
Why is it so much easier to put on pounds as you get older? During perimenopause , estrogen levels start to decline. That hormonal shift slows your metabolism, says Dr. Pattimakiel. Every year we get older, our metabolisms slow down. Then around menopause, its common to see a significant drop.
That sloth-like metabolism means even if you eat the same healthy diet you ate in your 30s, youre more likely to gain weight. It also makes it that much harder to drop pounds youve already put on. When your metabolism is slower, its harder to lose weight, she says.
As if thats not frustrating enough, mid-life pounds tend to settle around your middle. Unfortunately, extra fat in the abdomen increases the risk of heart-related problems, Dr. Pattimakiel says. So its worth making some changes to keep your weight in the healthy zone as you get older.
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.
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Keep Portions In Check And Time Your Meals Right
Your metabolism has slowed down by the time you hit menopause with some research suggesting it burns a couple hundred calories fewer a day. You can very quickly avoid 200 calories, but that can also very quickly add up if you dont reduce the number of calories you consume, says Christine Palumbo, RD, a nutrition expert in Chicago.
Its also this time in your life, Palumbo notes, when you may be easing up from the daily duties of preparing meals for your family, and you just want to take a break from the kitchen. She has cooked for 25 years, and is sick of it, and she just wants to go out to eat, says Palumbo. What happens then is that you will inevitably eat twice as many calories as you need at that meal, and its often accompanied by alcohol, which is also associated with abdominal weight gain. Order appetizers as entrees and ask for a to-go container for leftovers when you do indulge in a large main course.
Metabolism Boost For Fat Burning
During menopause, your metabolism slows down, which is another reason why you gain weight. Giving your metabolism a boost helps you naturally lose weight even when you aren’t working out.
A drop in oestrogen during menopause causes your metabolism to slow down. Your metabolism is responsible for burning calories and storing fat, so a better metabolism means less weight gain and improved weight loss.
Like this 2015 study, the research found that metabolic changes during menopause contribute to overall obesity and other health issues such as heart disease and diabetes. A slow metabolism means all the cells in your body work more slowly, so you gain more weight and may feel extra fatigued.
Luckily, boosting your metabolism is reasonably straightforward. To boost your metabolism naturally, you can make some simple changes to your diet and lifestyle.
For example, drinking cold water, eating spicy food or drinking green tea can be excellent ways to quickly and effectively boost your metabolism.
If you are unsure if your metabolism is slowing down, to learn more about how your metabolism changes during menopause.
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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.
Low Estrogen Levels Can Cause Belly Fat
It has been well documented that as the ovaries make less estrogen during menopause, fat gets redistributed to your abdominal area.
This means that when a post-menopausal woman gains weight, the weight gain is most likely to be belly fat.
Its not completely clear why this occurs.
What we do know is that when estrogen is suppressed, a woman experiences a slow down of her resting metabolic rate, which can be a contributing factor.
We also know that the ovaries are the biggest producers of estrogen, and fat cells are a secondary source of estrogen.
It then makes sense that after menopause, when your ovaries are no longer producing enough estrogen, that your body may look at the addition of fat as a way of regaining some of its lost estrogen.
The unfortunate reality is that after the age of 50 most women have a natural tendency to put on excess fat in the abdominal area.
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Top Tips For Managing Weight At Menopause
Has reading this far made you depressed and discouraged? Dont be. While you cannot prevent menopause, you can prevent some of its negative health impacts through diet and lifestyle changes.
Remember, however, good health is more than simply a number on the scale. As we have noted in other places on our site, you do not have complete control over how much weight you lose, how fast you lose it, and what body parts you lose it from. Managing these expectations is part of long-term success. Make sure you read our guide on setting expectations.
Eat Less Sugar And White Flour
White sugar and white flour are two of the biggest food culprits for insulin-level spikes. If you reduce or eliminate them, you may be able to more easily lose weight after menopause and prevent fat storage around the abdomen.
“Eating a diet high in simple carbohydrates-sugar and white-flour foods-leads to weight gain,” Goldberg says. “Also, remember that alcohol is sugar and leads to weight gain.” Instead of a bagel for breakfast, she suggests oatmeal and berries. Instead of a grilled chicken sandwich, move that protein to a bed of greens for a salad.
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There Are Ways To Manage Belly Fat
Belly fat is not just a cosmetic issueit has real health consequences. Excess visceral fat increases your risk of , and a waist size of larger than 35 inches is associated with an increased risk of developing , , , and . You may not be able to completely prevent or halt the accumulation of belly fat, but you can keep it in check.
Exercise is the most effective way to lose belly fat. Eating a healthy diet is beneficial, but diet alone cannot reduce belly fat. So, incorporate physical activity into each day. Studies have found walking 50 minutes a day three times a week or 30 minutes a day six days a week can prevent belly fat.
Taking estrogen can keep belly fat under control, but because estrogen may also increase the risk of developing endometrial or as well as the risk of , , and , estrogen therapy is not recommended solely to control weight or belly fat. There are risks and benefits to hormone therapy after menopause your healthcare provider can help you understand these factors in the context of your personal health history.
You may not be able to eliminate belly fat after menopause, but you can remain healthy and active. Your healthcare provider can help you manage your health risks and stay vibrant.
Do Changing Hormones Doom You To Gaining Weight Or Can You Stop It From Happening
If you’re a post-menopausal woman and are struggling to prevent weight gain, you may wonder if there’s anything you can really do or if your hormones and metabolism are to blame.
There’s no doubt that metabolism typically slows about 5 – 10% each decade as you age. But although metabolism and hormonal changes play a role, the primary cause of weight gain in post-menopausal women results from being less physically active as you age.
One of the best ways to prevent weight gain after menopause is to increase physical activity. The more you move, the more calories you burn and the more you help boost your metabolism. Include the following types of activities in your routine:
- Aerobic exercise. Whether you choose to walk briskly, jog, bike, row or climb stairs, aim to get at least 30 minutes of aerobic physical activity on most days of the week.
- Strength training. Weight lifting or resistance training 2 or 3 times a week helps increase muscle mass. Having more muscle helps increase your metabolic rate.
- NEAT . Studies show that in addition to regular exercise, metabolism is affected by everyday “non-sitting” activities. These can include things like cleaning your house, tapping your toes or pacing while on the phone.
The bottom line? You’re not doomed to gain weight once you reach menopause. A well-rounded diet along with plenty of exercise will help keep post-menopausal pounds at bay.
Date Last Reviewed: May 8, 2019
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