Study Is A Good First Step
JoAnn Pinkerton, MD, the director of the midlife health center at the University of Virginia School of Medicine in Charlottesville and the executive director emeritus of the North American Menopause Society, says research like this is important because it deals with two issues common during the menopause transition: sleep and weight gain.
As a next step, Dr. Pinkerton, who was not involved in the new study, hopes to see a larger, more rigorous trial on the topic, as well as tests in women who are post-menopausal, because this would allow for the other changes at menopause that may affect resting energy use and fat utilization beyond just lowered estrogen, she says.
Quit Sugar And Limit Stimulants
Stimulants like caffeine and sugar can have a dehydrating effect on the body as well as a destabilizing impact on blood sugar and hormones. In addition to causing feelings of anxiety and increased stress, caffeine can also worsen typical menopause symptoms like hot flashes and night sweats. If thats not enough reason to quit, it can also contribute to bone density problems.
Alcohol can also worsen hot flashes, night sweats, mood disruptions, and other menopause symptoms. While moderate consumption, such as less than one drink per day, may not have this effect, certain individuals are more sensitive than others. This is largely dependent on genetic individuality, liver health, and the gut microbiome.
While caffeine, alcohol, and even sugar in moderation may not be deal breakers, its best to avoid these for the most part, especially if symptoms of menopause are problematic or if youre having trouble losing weight. Instead, focus on nourishing beverages like water, bone broth, herbal tea, and green tea, and avoid foods that are overly stuffed with sugar.
Bottom line: Losing weight and keeping it off after age 50 is not impossible and with the right strategy it can be easy to do. Sticking to these seven steps above can bring about faster success and help you to feel more at home in your own skin, in spite of changing hormones.
Say Goodbye To Belly Fat After Menopause With These 7 Effective Exercises
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During menopause, one common thing most women notice is the accumulation of belly fat. Yes, it can have a significant impact on your confidence and make you feel frustrated. The fact that the belly is the toughest area in the body to tone up only makes the problem bigger.
Its important to remember that with regular exercise, it is possible to get rid of all that belly fat. Apart from a good diet and proper sleep, you will need to workout on a regular basis to tone up the tummy.
Here are 7 easy and effective exercises to help you deal with belly fat during menopause:
1. Jumping rope
Rope jumping is a fairly efficient type of cardio exercise! In fact, it is the best way to burn calories and belly fat. It helps to tone your calves, tighten your core, build stamina and improve your lung capacity. Whats more, it also strengthens the muscles of your legs, butt, shoulder, arms, and belly.
Tip: Do it for 15 minutes daily.
Pilates is known to strengthen muscles and tone up the body. The best part is that it is specifically designed to build core strength and improve flexibility. Hence, it helps to reduce belly fat by increasing the fat-burning efficiency of the body and at the same time, toning up the area.
3. Boat pose
4. Bicycle crunch
6. Leg raise
7. Steady-state cardio exercises
So, ladies, try these exercises to cut down that stubborn belly fat!
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Other Tips To Lose Weight During Perimenopauese
Other valuable tips are:
- Eating foods that are high in soluble fiber
- Drinking green tea
- Trying out mindful eating
- Increasing protein intake
And that would be it. The rest is up to you. After sticking with these tips for a while you will definitely notice some results. Note that they might not come as soon as you think. Good things take time so keep up with it. Persistence is one thing I didnt mention earlier, but it may be the biggest reason why you failed or succeeded in this.
Getting Started With Hiit
HIIT can look daunting, but the keys to success are starting out at a pace that works for you, not comparing yourself to others, and sticking with it for 4-6 weeks. Dont give up! After a few weeks, youll start to notice that the sessions are getting a little easier, you are less winded and sore, and you feel stronger and more confident. Weve seen women in their 60s and 70s in HIIT classes alongside women in their 20s and 30s, kicking butt, and adapting the exercises as they need to. Even if you are nursing new or old injuries, most people can adapt HIIT to work around them. These older women inspired us to give HIIT a try, and we were happy we did. We lost weight, gained more energy, and found that several annoying menopause symptoms like hot flashes, insomnia, and brain fog started to diminish.
If youre having trouble losing belly fat, or weight in general, during menopause, HIIT may be worth a try. If anything, it can be fun to try a new exercise routine – and it just might be the change you need to see the results youre seeking. You might surprise yourself by just how much your body is capable of doing!
For more recommendations on losing your belly fat and staying fit as you age, sign up for Lisa Health and join our Stay Active Journey.
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What Is A Menopause Diet
Theres no singular menopause diet, however, Ward pointed out that the menopause diet plan in her book with Wright grew out of decades of working with women, personal experiences and a deep dive into the scientific literature. The research resulted in an eating plan that works well both before and after menopause. Here are the basic principles of the books menopause diet:
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Add More Soya To Your Diet
Did you know that thanks to soya isoflavones, plant-based chemicals known as phytoestrogen, soya foods are often beneficial to women going through menopause?
This is because soya isoflavones work as a weak form of oestrogen in the body, helping to reduce the symptoms of menopause like hot flashes.10
They also support weight loss goals as theyre low in fat, high in protein, and soybeans, tofu, and tempeh are known for having the highest isoflavone content.11
Brushing Teeth Between Meals Or Earlier In The Evening
In addition to improving dental hygiene, brushing the teeth can help reduce the temptation to snack between meals.
If a person who frequently snacks at night brushes their teeth earlier in the evening, they may feel less tempted to eat unnecessary snacks.
A diet rich in fruits and vegetables can help a person lose weight and maintain their weight loss.
The authors of a
Research suggests that getting sufficient sleep can contribute to weight loss.
The researchers found that women who described their sleep quality as poor or fair were less likely to successfully lose weight than those who reported their sleep quality as being very good.
Using smaller plates could have a positive psychological effect. People tend to fill their plate, so reducing the size of the plate may help reduce the amount of food that a person eats in one sitting.
A 2015 systematic review concluded that reducing plate size could have an impact on portion control and energy consumption, but it was unclear whether this was applicable across the full range of portion sizes.
It is also worth noting that many of the studies included in the review were authored by an academic, Brian Wansink, who has since had a lot of research withdrawn from journals due to errors and misreporting.
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Should You Do Hiit Workouts
Note that HIIT is just how it sounds – high intensity – which means that it isnt necessarily intended for beginners who are new to exercise. If you havent exercised in a while, start out with shorter less intense sessions. However, if youre used to regular exercise, HIIT may be just the thing you need to switch up your routine and see the weight loss results you want.
And while HIIT is effective for weight loss, that doesnt mean its the only physical activity you have to do to see results. HIIT can be combined with other exercises you also enjoy. For instance, if you like walking, jogging, biking, or kickboxing, alternating these with HIIT workouts occasionally can also result in long-term weight loss and support healthy weight maintenance.
You can complete an HIIT workout without going to the gym!
What Can Providers Do To Help Patients Manage Their Weight Before And During Menopause
This is the question Kara Marlatt, MPH, PhD sought to answer during her presentation at the North American Menopause Societys 2021 Annual Meeting: Triangulating Weight Loss: Behavior, Medicine, and Surgery1.
There are things all clinicians must know before implementing weight management in primary care. The factors that contribute to the bodys defended fat mass include abnormal diet, poor sleep, stress, sedentary behaviors, and weight gain-inducing drugs. The body really wants to defend its current state, Marlatt said. For example, if youve just finished working out, you might want to lie on the couch for a little bit longer. There are systems in place to help the body really defend that fat mass.
Obesity In Menopause And Its Implications
Overweight and obese menopausal women are at a greater risk of associated metabolic and cardiovascular complications, osteoporosis, and cancers. The risk of metabolic complications is compounded by abdominal fat distribution. Intra-abdominal fat around the viscera acts as metabolically active tissue, producing inflammatory markers which regulate the metabolic function. Besides, studies suggest that higher abdominal fat is positively correlated with hypertension, insulin resistance, and pro-atherogenic lipid profile, which are well-established risk factors for cardiovascular diseases.
Majority of women during menopause also complain about bone-related issues such as joint and back pain, knee-related issues, osteoporosis, and fractures. In most of these cases, the degenerative changes in the bone are driven by a marked decrease in circulating estrogen levels. The depletion in the levels of estrogen enhances bone resorption without a corresponding rise in bone deposition rate. The amount of bone resorbed is greater than the amount of bone deposited, leading to a net bone loss, presenting as low bone density and quality. The reduction in bone strength predisposes menopausal women to bone-related issues, especially osteoporosis, exposing them to a high risk of fractures.
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.
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Broccoli Is A Great Source Of Calcium
As mentioned, calcium is very important to boost bone health and broccoli is an oft-overlooked source of usable calcium. “Calcium deficiencies are the leading causes of bone health degeneration. This is partly because the foods we traditionally think are calcium-rich are not usable by our bodies because they’ve been too processed,” explains Dr. Forman. Worried that broccoli will make you bloat? If you’re getting enough vitamin Dthe vitamin that stops bloatingthen you should be good to go!
Tres Enfoques De Tratamiento Para Combatir El Sobrepeso
Las mujeres pueden considerar tres niveles de tratamiento para el aumento de peso: Cambios en el estilo de vida, Tratapias alternativas y Medicamentos y cirugÃa, desde las opciones mÃ¡s naturales y virtualmente libres de riesgo, hasta las mÃ¡s convencionales e invasivas, que deben considerarse siempre como Ãºltimo recurso.
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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.
What To Eat During Menopause To Lose Weight
If you are looking for menopause and weight loss diet, search no more because we have narrowed down the list to 3 diets that you can apply on your menopause period. It can be a bit of a challenge where to start dieting on food or what food should you eat first, or what meal plan you should make for the day. To make your life easier here are the three diets that we have carefully chosen for you.
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Why Is It So Hard For Women Over 50 To Lose Weight
Its a question women over age 50 frequently ask their doctors: Why am I gaining weight when I havent changed my eating or exercise? We asked OB/GYN Stacy Weiss, M.D. to weigh in on the problem. Here are her answers to frequently asked questions, plus some advice for middle-aged women.
Why do women over 50 have a slower metabolism?
As we age, we lose lean muscle mass, which slows our metabolism. We also tend to decrease our activity and burn fewer calories, which leads to weight gain.
Is this a common problem?
Yes, even from patients who are really fit. Its gradual, but around age 40-50, thats when women tend to notice the creeping weight gain. Maybe in the past, they could cut out a snack and lose weight. But now when they do that, the scale doesnt budge.
Why does it seem easier for men to lose weight at this age?
Mens metabolism slows as they age, too, and they lose muscle. But they dont have the same hormonal changes that women undergo. During menopause, the lack of estrogen leads to a shift of fat to the midsection. This abdominal fat increases the risk of heart disease, stroke, and type 2 diabetes.
In order to lose weight, do I have to eat half as much? If not, how many calories per day are acceptable?
Do I have to work out twice as hard? If not, how often?
How can I boost my metabolism?
There are three ways:
Are there specific foods that can boost metabolism?
Are there specific foods I should never eat?
What are some helpful tools?
Avoid Excess Consumption Especially Snacks Nuts Alcohol And Keto Treats
When metabolism slows during menopause, even consuming slightly more than you need can add to weight struggles. While a low-carb diet can help you keep consumption in check by reducing cravings and increasing satiety between meals, you can still go overboard on keto-approved foods.28
Paying attention to food and drinks that contain little nutrition and/or lots of calories is important for women in menopause. That means be careful with keto desserts, fat bombs, bulletproof coffee, MCT oil, alcohol, low-carb fruits, and nuts. If youre really struggling, try eliminating dairy, such as eating lots of cheese and cream. Understanding hunger signals helps control excess consumption, too.
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