Thursday, June 23, 2022
HomeIs It Hard To Lose Weight During Menopause

Is It Hard To Lose Weight During Menopause

Weight Loss And Perimenopause

Why is it so hard to lose weight during menopause?

As women age, they may gain weight, especially during perimenopause and postmenopause. Perimenopause is the transitional period into menopause, in which a woman normally starts to experience menopausal symptoms such as hot flashes, night sweats, mood swings, vaginal dryness, loss of libido, and weight gain.

Weight gain and perimenopause often go hand-in-hand but they don’t have to. There are many ways to stay healthy and avoid undue weight gain.

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.

Increasing Exercise May Be A Key To Success

The old adage of eat less and move more certainly applies to weight loss after menopause, but the ratios may have to shift to see results.

“Cutting calories is necessary for weight loss, but increasing exercise will help sustain weight loss, prevent weight gain and lead to favorable changes in body composition,” Pinkerton says. “The general recommendation is 30 minutes of moderate-intensity exercise most days per week.”

You don’t have to get that all in one session each day, she adds. You can divide it up over two 15-minute high-powered sessions if that helps fit it into your day more easily.

Related:6 Ways to Exercise Without Even Knowing It

Don’t Miss: How Long Between Periods During Menopause

Tips For Losing Weight After Menopause

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.

Menopause Does Not Cause Weight Loss

How to Lose Weight During Menopause

Weight gain not weight loss is what most women complain about when they reach menopause, even though it is not caused by menopause itself. The fluctuating hormonal levels are responsible for the redistribution of fat around the abdominal and stomach area that makes us overweight. Other age-related factors such as slower metabolic rate, less physical activity, loss of muscle mass, stress, etc. also make it even more difficult to maintain weight during menopause.

Also Check: Early Menopause After Tubal Ligation

Foods To Avoid During Menopause

Reaching for less-than-healthy foods as you move through menopause can worsen bothersome symptoms, such as hot flashes and insomnia. Knowing what to avoid could make this natural transition much more manageable.

Following a healthy, well-balanced diet is a good idea in general, but its especially true for women who are nearing or have just passed through menopause, says Amy Jamieson-Petonic, RD, a nutritionist and exercise physiologist in Cleveland.

Good nutrition can make a big change in how you feel with regard to menopause symptoms like mood swings, hot flashes, and exhaustion, as well as bloating and possible weight gain, Jamieson-Petonic says. Women of menopausal age should make sure to eat plenty of whole grains, fresh fruits and vegetables, and lean protein for optimal health, she says.

That advice is backed up by a survey of 400 post-menopausal women documented in an article published in April 2019 in journal Menopause, which found that women who ate a diet rich in fruits and vegetables were less likely to report having experienced menopausal symptoms than women whose diets contained more fatty foods and sweets. Decreasing your consumption of these and certain other foods may be able to ease a lot of the discomfort linked to this natural transition and help you stay healthy in the years to come.

How To Lose Weight After Menopause

You can lose weight after menopause, contrary to popular opinion.

You may have heard weight gain in middle age is unavoidable, or that weight loss is impossible after the transition. However, research has shown it is possible to lose weight after menopause, and it’s a smart choice if you’re overweight and want to improve your health.

You May Like: Is Dizziness A Symptom Of Menopause

Risk Factors Of Menopausal Obesity

Obesity in menopausal women is a result of several modifiable and nonmodifiable factors. Nonmodifiable factors comprise of physiological factors, whereas psychosocial and lifestyle-related behaviors are categorized as modifiable risk factors, as depicted in . Physiological risk factors such as chronological aging, slower basal metabolic rate , hormonal fluctuations, and the presence of metabolic disorders affect the pace of weight gain. Hormonal fluctuations experienced during the transition are strongly associated with psychological distress. Women generally deal with distress by indulging in unhealthy eating behavior. Excessive caloric intake coupled with an overall sedentary lifestyle is conventionally associated with weight gain in menopausal women. The key factors driving the prevalence of obesity in menopausal women are briefly discussed below:

Time Meals And Snack Right To Counter Mindless Eating

What does it really take to lose weight during perimenopause/menopause

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.

You May Like: Is Dizziness A Symptom Of Menopause

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.

Focus On Consuming Wholesome Meals

Many women when they plan on for their perimenopause weight loss tend to build up unrealistic diet plans.

You will be shocked to know that one of the primary reasons why women fail to lose weight during menopause is because they spruce up unrealistic goals and diet plans.

That is not how it works. If you have been consuming a healthy diet before you stepped into menopause, it is very important to ensure that you do focus on consuming healthy meals all along.

They key to ensure long term weight management is to have a realistic diet plans that helps keep your nutritional needs into consideration.

Consuming a healthy and wholesome meal has beneficial impacts in handling the condition associated with the accessory symptoms of fatigue, stress etc.

Even a conducted study did find that women focusing on the calorie control are less likely to lose weight in comparison to the ones who focus on healthy eating.

Crash diets can end up making you lose muscles momentarily but the same isnt going to be prove out beneficial in the long run and might even end up making you gain more than you anticipate.

Don’t Miss: Intrarosa Pros And Cons

The Best Way To Lose Weight During Menopause

The onset of menopause, the point when a woman hasnt had a period for the past 12 months, and the bodily changes that occur in the years leading up to it can trigger a number of symptoms, including weight gain. During perimenopause or the menopausal transition, production of the female hormones estrogen and progesterone shift, which causes a redistribution of fat to your belly. Weight gain and an expanding waistline are common complaints during this period, according to Elizabeth Ward, a registered dietitian and co-author with Hillary Wright of The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health, and Happiness.

Aging reduces your calorie-burning capacity and a reduction in estrogen often results in extra belly fat, Ward told TODAY. She also cautioned that the shift in estrogen levels can also have consequences for bone and heart health. So, even if your main goal in dieting during menopause or perimenopause is to lose weight, there are other factors to consider.

Best Exercises For Weight Loss During Menopause

4 ways that can help you lose weight during menopause

Many people tend to lead a sedentary life as they age.

However, it is important to note that exercise is very vital during and after menopause.

Exercise improves the mood, promotes a healthy weight, and also safeguards your bones and muscles .

Resistance training using bands or weights preserves lean muscle mass. In some cases, it may also increase lean muscle mass, which declines with age and hormonal changes .

While resistance training has immense benefits, recent research suggests that repetitions are better and more effective at reducing abdominal fat .

Cardio exercises are also great for women in menopause. Research suggests that cardio can burn belly fat and preserve muscle during weight loss .

However, you should combine aerobic exercise with strength training .

You May Like: Is Dizziness A Symptom Of Menopause

The Fix How To Make A Start On Healing Your Leaky Gut

  • Take a good Probiotic. Probiotics help to populate your intestine with good bacteria to redress the balance. You need a powerful one. Those probiotic yoghurt drinks wont touch the sides {view Probiotics on amazon]
  • Start eating and drinking fermented foods containing good bacteria. These will help to rebalance your gut in the right direction.
  • Examples include
  • Reduce stress

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.

Related: No-Sugar-Added 1-Day Meal Plan

Don’t Miss: Which Of The Following Best Describes Possible Symptoms Of Menopause

Menopause Diet: Foods For Menopause

A menopause diet – which involves eating the right foods for menopause – can help to ease the menopause weight gain we all experience as we reach our mid-life.

So which are the right foods for menopause?

As is correct for anyone hoping to lose weight, a diet rich in fruit and vegetables and starchy fibres, such as brown rice and wholemeal bread, is always preferable.

According to the British Nutrition Foundation, women who are post-menopausal are also at an increased risk of cardiovascular disease, so keeping your heart healthy is imperative during and after the life stage. Post-menopausal women should avoid saturated fats, instead replacing them with things like olive and sunflower oils and spreads.

Oily fish should also be eaten twice a week, whilst salt intake should be kept to an absolute minimum. And of course, alcohol should not be consumed to excess – the NHS recommends no more than 14 units a week, with alcohol free days too.

To find out more about the food and supplements you should be taking during the menopause, .

But most importantly, it’s important to remember to love and accept your body as much as you can, even if you are working on improving your health in this way.

Weight Gain During Perimenopause And Menopause

How to lose weight during the 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.

Read Also: Are Sweet Potatoes Good For Menopause

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.

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.

You May Like: Is Lightheadedness A Symptom Of Menopause

RELATED ARTICLES

Popular Articles