Ways to Lose Weight During Menopause

Tips to Weight Loss After Menopause

Women going through the menopausal transition may gain weight. Those who wish to lose weight may have more difficulty than usual, and keeping the weight off can be challenging.

Weight gain occurs before and during menopause partly because of a drop in estrogen levels.

Low-quality sleep and regular, age-related reductions in metabolism and muscle tone can also contribute to this weight gain. The weight tends to develop in the abdomen.

Although losing weight can be more challenging during menopause, there are several methods that many people find effective. This article will discuss the link between menopause and weight, as well as proven ways to lose weight during the transition.

Why Does Menopause Make it so Hard to Lose Weight?

Menopause officially starts when a woman hasn't had a menstrual cycle for twelve months.

Around this time, woman may find it very hard to lose weight.

Many women 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:

Loss of muscle mass: This occurs due to age, hormonal changes and decreased physical activity.

Hormone fluctuations: Both elevated and very low levels of estrogen can lead to increased fat storage.

Increased insulin resistance: Women often become insulin resistant as they age, which can make losing weight more difficult.

Inadequate sleep: Many women have trouble sleeping during menopause, and poor sleep is linked to weight gain.

What's 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.

Healthy Diets That Work Well During Menopause

Here are 3 healthy diets that have been shown to help with weight loss during and beyond the menopausal transition.

The Mediterranean Diet

Although the Mediterranean Diet is best known for improving health and reducing heart disease risk, studies show it may also help you lose weight.

Like low-carb diet studies, most Mediterranean diet studies have looked at both males and females rather than peri- or postmenopausal women exclusively.

In one research of men and women aged 55 years and older, those who followed a Mediterranean diet had significant reductions in abdominal fat.

The Low-Carb Diet

Low-carb diets are excellent for weight loss, and are also able to reduce abdominal fat.

Although peri- and postmenopausal women have been included in several low-carb studies, there have only been a few studies looking at this population exclusively.

In one such study, postmenopausal women on a low-carb diet lost 21 lbs (9.5 kg), 7% of their body fat and 3.7 inches (9.4 cm) from their waist within 6 months.

What's more, carb intake doesn't need to be extremely low to produce weight loss.

In another study, a paleo diet providing roughly 30% of calories from carbs produced a greater reduction in belly fat and weight than a low-fat diet after 2 years.

A Vegetarian Diet

Vegetarian and vegan diets have also shown promise for weight loss.

One study in postmenopausal women reported significant weight loss and improvements in health among a group assigned to a vegan diet.

However, a more flexible vegetarian approach that includes dairy and eggs has also been shown to work well in older women.

Best exercises to lose weight during menopause

Healthy food choices and regular physical activity go hand in hand to promote healthy weight loss during menopause. Around 150 to 175 minutes of physical activity per week are recommended for weight loss. Exercise has many benefits during menopause, such as:

Burns calories that can promote weight loss

Reduces stress and anxiety, while promoting mood

Reduces hot flashes

Improves your heart health, reducing your risk for heart disease

Improves sleep

Increases flexibility and can reduce aches and pains

What should exercise look like for you? It depends on where you are starting from. This could mean a brisk 15 minute walk 5 days per week, taking more high intensity group exercise classes at your local gym, or a mix of several activities you enjoy.

High intensity intermittent exercise, or shorter but more intense exercise, has been shown to promote fat loss much better than aerobic exercise. Resistance exercises, like weight lifting, increase your basal metabolic rate, or the number of calories you expend on a daily basis. A mix of exercises is a good way to lose the fat, especially in the belly.

Whatever you enjoy doing most, be sure to first speak with your doctor to make sure what and how much exercise is right for you. This is especially important if you’re new to exercising regularly, starting a different activity routine than normal, or have injuries or pain.

Certain conditions can make exercise dangerous, such as high blood pressure, heart disease,  and other uncontrolled metabolic diseases. If you have a medical condition like these, you should not begin exercising until you’ve been medically cleared to do so.

Prevent Weight Gain After Menopause

Researchers don't know exactly why some women gain weight in midlife. But scientific research have shed some light on factors that may have an impact. A study published in Medicine & Science in Sports & Exercise showed that physical activity level and body fat are strongly connected in women between the ages of 50 to 59.

Women who maintained high levels of aerobic physical activity gained less fat. So if you are concerned about your weight during menopause, staying active may be the best way for you to prevent those extra pounds from padding your hips.

There are three kinds of exercise you need to lose weight or stay slim. But if you only have enough time during the day to do a brief workout, a brisk walking workout followed by a few weight-bearing strength exercises will help you to maintain your figure.

If you're trying to slim down, make sure you try to do some exercise on most days of the week to burn enough calories for weight loss.

How to keep the weight loss after menopause

Keeping the weight off after menopause will largely depend on the choices you make. As long as you commit to making healthy lifestyle choices, eating a balanced diet, exercising regularly, and getting plenty of rest, your weight should remain stable. You can indulge occasionally or skip a couple of days of training; life is all about maintaining a balance. If you want to treat yourself once in a while, feel free to do so.

Losing weight after menopause isn’t easy, but it has many health benefits. By creating a healthier lifestyle, you’ll be reducing your risk of developing many diseases. Reaching a healthy weight is also great for your self-esteem and overall mood.

Conclusion

People often experience an increase in body fat during menopause. This is linked with reduced estrogen levels, lower-quality sleep, and reductions in metabolism and muscle mass.

Researchers have linked low estrogen levels with an increase in body fat, particularly abdominal fat. Maintaining healthful lifestyle habits can help with losing weight.

People who have concerns about their weight or symptoms of hormonal fluctuations should speak with a doctor about appropriate treatment.

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