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What Is The Average Weight Gain During Menopause

Choose Fats Wisely And Eat Meals With Healthy Fats To Counter Weight Gain

Menopause weight gain 7 reasons youre piling on the pounds

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.

What’s The Best Way To Prevent Menopause Weight Gain

As with many things medically, by knowing more about what your body is going through, you are able to make some positive changes which can make a real difference.

Lifestyle changes such as exercising regularly can have a really positive impact on both your weight and how you feel in your body. It’s completely normal to feel out of sorts with yourself during menopause with so much change happening hormonally, and the raft of symptoms which can come along with this.

‘It’s completely normal to feel out of sorts with yourself during menopause’

Finding an exercise regime which brings you joy, and gets you moving, can make a real difference to your day to day, not only for your body but your mind, too. Keeping yourself active is key during menopause, but finding something you enjoy is even better be that cold water swimming, yoga or a dance class on Zoom! This will not only help manage your weight, but also help you feel stronger in your body. Furthermore, as women going through menopause are at increased risk of osteoporosis exercising regularly will help maintain your joint and bone health.

Managing stress and diet during menopause can also help manage weight changes which happen at this time. When you are stressed, your body produces an inflammatory hormone called Cortisol. You may also find the way you eat changes when youre stressed maybe reaching for more caffeine or sugary foods to give you a quick hit of energy.

Causes Of Menopause Weight Gain

Aging: People of all genders gain weight as they get older due to a natural decrease of lean muscle mass . After the age of 30, people lose 3% to 8% of their muscular mass per decade, with lean muscle loss occurring significantly after 60.

Hormones: Hormones, specifically low estrogen levels, greatly affect weight gain in women. According to a study, women who are about to start or are going through menopause had significantly higher total fat mass, truncal fat, and visceral fat.

Sedentary Lifestyle: If you arent active, muscle mass decreases, and your metabolism rate slows down because it takes more energy to maintain muscle than fat. Weight gain occurs when calories are not burned.

Sleep Problems: Hot flashes, night sweats, and heightened anxiety are some symptoms that result in sleep deprivation, which has been linked to weight gain in certain studies.

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Menopause Is On Your Horizon Does That Mean Youll Gain Weight

You had your last baby years ago, and afterward the pregnancy pounds came off. Since then, your weight has been stable. Until now, that is. Nothing about your lifestyle has changed, and yet your pants are getting tighter. What gives?

Its common for women to notice their weight creeping up during perimenopause. Thats the time before menopause, when your periods get erratic but havent stopped completely. Perimenopause can stretch for four to eight years before menopause, and most women reach menopause between age 40 and 58, according to the North American Menopause Society.

Schedule A Recurring Event

Avoid Menopause Weight Gain!

For a facial! Menopause can play some tricks with your skin. If you havent gotten into a routine of going in for a facial or some pampering at a spa, then you should. Its all a part of focusing on yourself – this is to remind you and celebrate this new stage of your life. It will not only make you feel beautiful and taken care of, but it will give you time to decompress and make yourself an important priority.

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Demystifying Perimenopausal Weight Gain

Perimenopausal weight gain feels different for many reasons. The excess pounds seem to go on more easily and are much, much harder to lose no matter how often you diet or exercise.

Gaining weight in perimenopause is also extremely common nearly 80% of the women who took our Menopause & Perimenopause Quiz last year reported moderate to severe weight gain as a symptom.

Excess weight in perimenopause appears without explanation and quickly becomes another obstacle that prevents you from feeling and looking the way you want to at this sensitive time in your life. Perimenopause is the time in life when everything feels like its changing beyond your control. When you add in the frustration of gaining weight that you just cant seem to lose, its very discouraging.

The truth is perimenopausal weight gain is different. Thats why losing that weight will require something different too. The first step is to understand whats really causing you to gain weight right now. The reasons are probably not what youd expect:

How Can I Stop Menopause Weight Gain

For those just who are just beginning to enter perimenopause or menopause and looking for ways to stop the weight gain before it takes over, there are thankfully some simple tips out there.

Elizabeth Ward, MS, RD, co-author The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health, and Happiness , explained to TODAY that there is no one-size-fits-all approach to avoiding menopause belly fat. However, after spending decades observing women and their experiences with the change, she shared some insights that can help.

Ward suggests switching to a plant-based diet. More specifically, A balanced eating plan rich in plant foods supplies the right mix of healthy fats, fiber, vitamins, minerals, and phytonutrients. She says this will promote better health in women, particularly those ages 45 and older who may be going through the menopause transition.

If nixing meat entirely doesnt appeal to you, Ward also recommends the Mediterranean diet and says it may even help women experience fewer menopause symptoms. In this case, the idea is to eat meals rich in whole, non-processed foods, including nuts, seeds, whole grains, healthy fats like olive oil, and moderate portions of protein from things like beans, eggs, dairy products, fish, and chicken.

Recent studies have shown that combining both ideas for a plant-based Mediterranean diet is especially beneficial for weight loss and boosting heart health, so you might want to give them both a try!

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Weight Gain At The Time Of Menopause

The facts

In developed countries, women live 1/3 of their lives after menopause. In these countries, 2/3 of women after the age of 40 are already overweight or obese.

Many women report that they gain weight at or near the time of their menopause. In a survey in Europe, post-menopausal women were asked about the influence of various hormonal events on their weight: 50% of these women claimed an increase of weight of at least 4.5 kg at the time of menopause and only 4% mentioned a decrease of the same order. The amplitude and even the reality of the menopause-related weight gain remain controversial.

Body weight increases with age both in women and in men. This is observed in lean, normal weight and in overweight subjects. Whether the rate of weight gain is influenced by the occurrence of the menopause is not clear.

Is it a real problem?

In a 3 year prospective study on weight changes in women between the ages of 42-50 years, most women gained weight. The average weight gain was 2.2 + 4.1 kg during this period 20% of women gained more than 4.5 kg, and only 3% lost more than 4.5 kg. Weight gain was associated with changes in the risk factors for coronary heart disease . It must be stressed that the variability in weight changes was considerable . Other smaller studies showed no significant effect of menopause on weight gain.

Apples vs pears

Gluttony or sloth?

Any hope?

In conclusion

What Are The Best Methods To Avoid Weight Gain After Menopause

Menopause And Weight Gain – Why It Happens

If youre wondering how to lose weight during or after menopause, here are some practical ideas.

Physical Activity: Aerobic exercise and strength training can help weight loss and maintenance. Brisk walking/jogging for 150 minutes per week is recommended for healthy adults.

Maintain a Calorie Deficit: You may require around 200 fewer calories per day in your 50s than you needed in your 30s and 40s to maintain your current weight.

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Hormonal Changes During Menopause

The onset of puberty in girls results in an increase in estrogen production to stimulate ovulation. Estrogen levels will remain fairly stable but gradually start to decline as a woman reaches her late 40s and early 50s.

When this happens, body chemistry moves from child-bearing requirements to health maintenance, becoming more sensitive to hormonal changes. The body begins to store fat at a higher rate as part of that maintenance.

A woman who is overweight at the onset of menopause will produce more estrogen than a woman with a body mass index in the normal range and symptoms of menopause may be less severe. Taking hormonal birth control will also delay the onset of menopause and lessen symptoms.

What occurs in the endocrine system at menopause isnt as simple as a change in the level of estrogen, the female sex hormone. The body is one unit with multiple components working together a shift in the balance of any hormone will affect the rest. Many influences affect hormones, such as stress and blood sugar. Especially affected by the natural decrease in estrogen are cortisol, insulin, leptin, and thyroid hormones.

Why Do Women Gain Weight During Menopause

Not everyone gains weight during menopause, but most women notice a redistribution of weight, says Dr. Mittal. “Due to hormonal changes that occur during this time, a reduction in estrogen, progesterone and testosterone, there is an increase of fat deposition in the mid-section/abdominal area,” she says. This is the not-so-healthy fat called visceral fat. Dr. Mittal explains, “An increase in visceral fat is associated with increased inflammation, including development of insulin resistance, which can lead to increased risk for heart disease and type 2 diabetes, high-blood pressure and even certain cancers, like endometrial and post-menopausal breast cancer.”

“In addition to hormonal changes, with age, there is a natural reduction in the basal metabolic rate and in muscle mass, leading to weight gain and increased body fat percentage,” says Dr. Mittal. According to studies, muscle mass decreases about 3 to 8% per decade after age 30, and the rate of muscle loss is even higher after age 60. Muscle is metabolically active, meaning that it burns calories . When you lose muscle, the number of calories you burn at rest decreases. “If food intake and physical activity remain the same, women can notice weight gain,” Dr. Mittal explains.

Finally, along with hormonal changes and loss of muscle, changes to eating patterns and reduced physical activity can lead to menopause weight gain, especially weight gain in the stomach area, says Dr. Mittal.

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The Risks Of Weight Gain After Menopause

Many of the risks of weight gain are well known: high blood pressure, heart disease, and diabetes, to name a few. Extra fat at your waistline raises these risks more. Unfortunately, a bigger waistline is more likely after menopause. If you now have a waist measurement of more than 35 inches, it’s time to take steps to reverse this trend.

Keep Portions In Check And Time Your Meals Right

Diet For Menopausal Weight Gain

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.

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Hormonal Changes And Symptoms Of Menopause

As the transition to menopause gets under way, levels of certain hormones begin to decline. And lets just acknowledge: The resulting symptoms usually arent much fun. Still, knowing whats in store can help you better navigate this phase of life, and many menopausal symptoms do resolve once the body adjusts, says Stephanie Zeszutek, DO, FACOG, an OB-GYN and assistant professor at Touro College of Osteopathic Medicine in New York. Here, Dr. Zeszutek explains the major hormonal shifts of menopause and some effects you might notice:

Progesterone: This hormone is generally the first to wane during perimenopause. This can set the stage for weight gain, plus vaginal dryness and menstrual spotting. Mood changes also may occur, along with a heightened susceptibility to depression or anxiety.

Estrogen: The next hormonal shift is typically a reduction in estrogen output, which can result in lower lean body mass , an increased percentage of body fat, and a greater resistance to the hormone insulin, which may lead to elevated blood sugar. Lower levels of estrogen also contribute to symptoms like hot flashes and headaches, and may play a role in depression risk, as well.

Testosterone: Levels of this hormone actually drop throughout your adult life. At menopause, testosterone is typically about half what it was at its peak. Testosterone helps retain lean muscle mass, so declining levels are associated with an increase in body fat, particularly in the belly region.

What Exercise At The Gym Should You Do

Exercising regularly is important for losing excess weight and reducing the risk of obesity-related health problems. Try to reduce stress levels because this can lead to unhealthy behaviours such as overeating or binging. If you want to lose weight during menopause, its best to maintain a healthy lifestyle throughout this period in your life.

What exercise at the gym should you do to build muscle mass?

Lifting weights is important for building muscle. If you want to build muscle mass, what exercises at the gym should you do lift weights and gain muscles? Lifting weights will help improve your overall health as well so adding weight training into your daily fitness routine might be a great idea to improve your health and lose weight.

While going through menopause you will likely experience natural muscle loss. So keeping up with weight lifting will help you minimise natural muscle loss.

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Weight Gain During Menopause: Is It Normal

Virtually every woman will go through menopause. It tends to occur in the late 40s to about the early to mid 50s. In addition to hot flashes and night sweats, many women will also deal with weight gain. This can be quite bothersome, and they may wonder whether or not this is normal. Here is more information about menopause symptoms and weight gain.

Act Now To Reduce Perimenopausal Weight Gain

Why do some women gain weight during menopause?

Its so important for women in perimenopause to understand that Its next to impossible to lose weight until you restore hormonal balance and health. And restoring hormonal health isnt accomplished by cutting out carbs or adding a bit more exercise to your routine. Focusing on increasing levels of only one or two sex hormones, as conventional practitioners may often do, will not work either.

Our Menopause Weight Loss Combo is structured so that you can overcome your own physiological barrier to weight loss in perimenopause. You start with targeted phytotherapeutic herbs to help your body regain its natural balance between estrogen, progesterone, testosterone and stress hormones. This allows your body to let go of the unwanted extra pounds.

Dont wait for your weight gain to get worse and it will if you dont do something. Start losing that extra weight now by balancing your hormones so you can move forward in your life feeling and looking your best ever. Were here to help!

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Risks Of Excessive Menopause Weight Gain

Women who gain a significant amount of weight after menopause are susceptible to the following conditions:

Diabetes: One study found that postmenopausal women who were metabolically unhealthy overweight/obese had a 400% higher chance of getting diabetes than postmenopausal women who were metabolically healthy normal weight.

Heart Disease: After menopause, womens susceptibility to heart disease increases. This is mostly due to a lack of estrogen, which has heart-protective properties.

High Blood Pressure: Menopause can be difficult for women who are likely to have high blood pressure. Since your body no longer has the protective effects of estrogen, your blood vessels are at risk of narrowing, making it harder for your blood to circulate.

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