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How to lose weight after menopauseHow to lose weight after menopause.13 Ways to Lose Weight After Menopause
- Getting fatter in mid-life may worsen hot flashes | ロイター
When it comes losing weight through exercise, cardio workouts are still the gold standard. But high-intensity interval training HIIT has been shown to be more effective for burning fat and building muscle than low-intensity, steady-state LISS cardio.
Both Dr. Horton and Dr. Try this minute total-body walking workout you can do at home:. Low estrogen levels during menopause makes it harder to build muscle. To give your metabolism a boost and prevent muscle loss, consider lifting weights more often. Because muscles are metabolically active, they burn more calories than fat.
Research has shown that women lose about 10 to 15 percent of their strength every decade in middle age. Aim to do two to three full-body strength training workouts per week.
Not sure where to start? Tobin recommends three different types of strength training: hypertrophy training doing three sets of 10 reps of total-body exercises like weighted squats, bench press, and deadlifts ; strength training five sets of three to four reps of similar exercises at a heavier weight ; and power training three to four sets of three to four reps of max-intensity exercises, like box jumps, squat jumps, or medicine ball throws. If you're trying to lose weight, loading up on fiber and protein helps you feel fuller longer, warding off cravings.
Protein also helps preserve muscle mass with age. A survey found that vegans in perimenopause experienced less severe vasomotor symptoms such as hot flashes and physical symptoms than omnivores However, a more flexible vegetarian approach that includes dairy and eggs has also been shown to work well in older women Read this to learn more about the differences between vegan and vegetarian diets. Low carb, Mediterranean, vegan, and vegetarian diets have been shown to have benefits in perimenopause and menopause.
It can improve mood, promote a healthy weight, and protect your muscles and bones Resistance training with weights or bands can be extremely effective at preserving or even increasing lean muscle mass. Lean muscle mass normally declines with hormonal changes and age 27 , 28 , Although all types of resistance training are beneficial, recent research suggests that performing more repetitions is better, especially for reducing abdominal fat 30 , Aerobic exercise , or cardio, is also great for menopause.
Studies have shown that it can reduce abdominal fat while preserving muscle during weight loss 32 , 33 , A mix of resistance training and aerobic exercise may be the best strategy for weight loss Resistance training and aerobic exercise can help promote fat loss while preventing the muscle loss that normally occurs around menopause.
Here are several ways to improve your quality of life and make weight loss easier during menopause. Many women in menopause have trouble sleeping due to hot flashes, night sweats, stress, and other physical effects of estrogen deficiency However, getting enough high-quality sleep is important for achieving and maintaining a moderate weight. Cognitive behavioral therapy CBT , a form of psychotherapy shown to help with insomnia, may benefit women experiencing symptoms of low estrogen.
According to a study, postmenopausal women who received CBT for their insomnia saw a greater increase in sleep duration over 6 months than women who received sleep hygiene education or sleep restriction therapy Sleep restriction therapy is a component of CBT.
The goal of sleep restriction therapy is to purposefully limit the amount of time you spend in bed lying awake or not sleeping. In one study, it reduced the frequency of hot flashes by A review of several studies found that acupuncture may increase estrogen levels, which can help reduce symptoms and promote better sleep 40 , In addition to increasing the risk of heart disease, stress leads to elevated cortisol levels, which are associated with increased abdominal fat Several studies have found that yoga can help reduce stress and relieve symptoms in women going through menopause 43 , 44 , Certain lifestyle changes, such as getting more high-quality sleep, can help make it easier to manage your menopause symptoms.
As a result, losing weight may become easier. Here are a few other tips that can help with weight loss during menopause or at any age. In your 20s, 30s and early 40s you may have done more cardiovascular exercise and been able to eat a higher level of carbs.
It may also help to swap some cardio for weight training, or resistance type exercise like yoga. These can help to boost your basal metabolic rate how many calories you burn when going about your daily routine and to support your insulin sensitivity another important strategy for fat burning at this time.
Weight training is also great in the menopause because it can help to stabilise joints and muscles. Doing high intensity HIT and cardio training may also create another issue in the menopause — adding too much stress to your adrenal glands. When we do intense, high-impact exercise, we release more cortisol.
Add this to a very busy lifestyle, with ongoing stress and overwhelm, and your adrenals are under a lot of pressure! If we enter the menopause with already tired and overworked adrenal glands, this can mean you experience more difficulty creating the hormones your body needs to be in balance. I often find that as women reach menopause, this is the moment in their lives when they have more free time to start doing more exercise.
They might feel a need to push themselves physically and long for a challenge to support their feelings of physical strength. I see many women training for events like a marathon at this time. And also realise, this more intense form of cardio might not be the best thing for you to lose weight. But you do need to reflect on whether your body is in a good place to manage this shift — is there a middle ground you could start with and see how your body reacts?
Here are my top 5 tips you can work on to help you balance your hormones and adapt your diet and exercise regime as you move into menopause:. This is where you restrict your eating window to 11 to 12 hours per day. So if you eat breakfast at 7am, make sure your eating is done by 7pm… and that means no late night snacking, hot chocolates or extra wine. This 40 Day, group online programme combines nutrition, bespoke supplements, yoga, breath work and lifestyle tweaks to help you achieve better hormone harmony.
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Stomach cancer. Rectal cancer. Mental health. All guides. Log in. Home Weight management Staying In Shape After How To Lose Weight During Menopause. Content Overview Why do women gain weight during menopause?
Why is it difficult to lose weight during menopause? What is the average weight gain during menopause? How can you lose weight during menopause? Tips to keep your weight healthy during menopause.
Have you considered clinical trials for Weight management? Check your eligibility. Why do women gain weight during menopause? Lack of activity As women get older and enter menopause, they usually stop being as active as they did at a younger age.
Stress Women in their 40s and 50s experience a significant amount of stress related to their jobs, families, and health. Genetics If you have a family history of obesity , chances are you may have a harder time as well trying to maintain a healthy weight during menopause. Medication As you get older, you are more likely to be taking medications for various chronic conditions. Age-related muscle loss sarcopenia As you age, your muscle mass decreases.
Activity restrictions Women lose their stamina and develop certain health conditions as they age that prevent them from exercising vigorously. Sleep problems Women who go through menopause often experience sleep problems due to hot flashes, sweats, mood swings, and even sleep apnea. Excessive weight gain after menopause can increase the risk of: Respiratory problems Heart disease High blood pressure Type 2 diabetes, and Breast cancer , colon cancer, and endometrial cancer.
However, the amount of weight you gain depends on numerous factors including: Initial weight Activity level Diet adjustment, and Medications. Reduce calorie intake As you get older and enter menopause, you don't need as many calories as you used to. Here are some foods to avoid during menopause: Processed foods These contain sodium and added sugar, which forces your body to retain water, inducing fatigue and making you feel bloated.
Alcohol Alcohol has a high calorie and sugar content. Fatty meat This kind of meat is high in saturated fat and calories, making it harder to lose weight and increasing your risk for heart diseases.
As you enter menopause, pay more attention to the following elements of your diet: Fruits and veggies These foods are low in calories but high in nutrients, antioxidants, and fiber. Fatty fish Fatty fish is rich in omega 3 fatty acids, which can positively contribute to your cardiovascular health.
Protein A diet rich in protein can assist in preserving your muscle mass. Change your exercise routine Staying active during menopause is the key to losing weight. Aerobic exercises Aim for at least 30 minutes of aerobic exercise per day.
Strength training Since you are losing muscle mass, you need to work hard to maintain and regain it. Make other lifestyle changes Besides adjusting your diet and implementing sufficient exercise, you may want to consider the following lifestyle changes: Find time to get enough sleep.
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