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Title : How to lose weight around the menopause (and keep it off)
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How to lose weight around the menopause (and keep it off)

Weight loss during and after menopause may seem impossible.

hormone changes, stress and the aging process can work against you.

However, there are several steps you can take to make it easier weight loss during this time.

Why menopause make it so difficult to lose weight?

Menopause officially begins when a woman has not had a menstrual cycle for 12 months.

Around this time, they can be very difficult to lose weight.

In fact, many women find that actually begin to put on weight during perimenopause, which can start a decade before menopause.

There are several factors that play a role in weight gain at menopause, including:

• Hormonal fluctuations :. Both high and very low levels of estrogen may lead to increased fat storage ( 1 2 )
• The loss of muscle mass : This occurs because of age, hormonal changes and decreased physical activity ( 3 4 5 ).
• Inadequate sleep: Many women have problems sleep during menopause, and lack of sleep is linked to weight gain ( 6 7 8 ).
• Increased insulin resistance Women often become insulin resistant as they age, which can make losing weight more difficult ( 9 10 ).

What is more, changes in fat storage hips and thighs in the abdomen during menopause. This increases the risk of metabolic syndrome, type 2 diabetes and heart disease ( 10 ).

Therefore, strategies that promote belly fat loss are particularly important in this stage of a woman's life.

Conclusion :. Several factors make weight loss more difficult around menopause, and fat storage often shifts to the belly area during this time

Calories are important, but low-calorie diets do not work well in the long term

in order to lose weight, a calorie deficit needed.

During and after menopause, the resting energy expenditure of a woman, or number of calories she burns at rest, falls ( 11 12 ).

Although it may be tempting to try a very low calorie diet to lose weight quickly , this is actually the worst thing you can do.

Research shows that calorie restriction at low levels causes loss of muscle mass and a further decrease in metabolic rate ( 13 14 15 16 ).

Thus, while very low calorie diets can result in weight loss in the short term, its effects on muscle mass and metabolic rate will make it difficult to maintain weight.

Moreover, insufficient calorie intake and decreased muscle mass can lead to bone loss. This can increase your risk of osteoporosis ( 17 ).

Research also suggests that "dietary restriction" like watching portion sizes instead of drastically slashing calories, can be beneficial for weight loss ( 18 ).

Adopting a healthy lifestyle that can be maintained long term can help preserve your metabolic rate and reduce the amount of muscle mass is lost with age.

In short: you need A calorie deficit to lose weight. However, cutting calories too increases the loss of muscle mass, accelerating the drop in metabolic rate that occurs with age.

Healthy diets that work well during menopause

Here are three healthy diets that have shown to help with weight loss during and after the transition to menopause.

The low carbohydrate diet

Many studies have shown that low-carb diets are great for weight loss, and are also able to reduce abdominal fat ( 19 , 20 , 21 , 22 , 23 ).

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

In one of these studies, postmenopausal women who follow a low-carb diet lost 21 pounds (9.5 kg), 7% of its body fat and 3.7 inches (9.4 cm) waist within 6 months ( 24 ).

What is more, carbohydrates admission does not have to be too low to produce weight loss.

In another study, one paleo diet provide about 30% of calories from carbohydrates produce a greater reduction in belly fat and weight of diet low fat After 2 years ( 25 ).

Here is a detailed guide for the low-carbohydrate diet . It includes a meal plan and menu.

The Mediterranean diet

Although the Mediterranean diet is best known to improve health and reduce the risk of heart disease, studies show that it can also help you lose weight ( 21 , 26 , 27 , 28 ).

Like studies of low-carbohydrate diet, most studies of the Mediterranean diet analyzed both males and females instead of peri- or postmenopausal women only.

In a study of men and women aged 55 years or older, those who followed a Mediterranean diet had significant reductions in abdominal fat ( 29 ).

Read this for a guide to the Mediterranean diet , which includes a meal plan and menu.

A vegetarian diet

Vegetarian and vegan diets have also shown promise for weight loss ( 30 ).

In a study of postmenopausal women reported significant weight loss and improved health among a group assigned to a vegetarian diet ( 31 32 ).

However, a more flexible approach vegetarian includes dairy products and eggs has also been shown to work well in older women ( 33 ).

Conclusion: A low well balanced, Mediterranean or vegetarian diet carbohydrates can help women lose weight during and after menopause

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the best types of exercises to lose weight

most people become less active as they age.

However, exercise may be more important than ever during and after menopause.

can improve mood, promote healthy weight and protect your muscles and bones ( 34 ).

Resistance training with weights or bands can be very effective in preserving or even increasing lean muscle mass, which normally decreases with hormonal changes and age ( 35 36 , 37 , 38 ).

Despite all types of resistance training are beneficial, recent research suggests that performing more reps is better, especially to reduce abdominal fat ( 39 ).

Aerobic exercise (cardiovascular) is also ideal for women in menopause. Studies have shown that it can reduce belly fat while preserving muscle during weight loss ( 40 41 42 ).

A mixture of strength training and aerobic exercise may be the best strategy ( 43 ).

Conclusion :. Resistance and aerobic exercise can help promote fat loss while preventing the loss of muscle mass that typically occurs around menopause

Tips lose weight during menopause

Here are several ways to improve their quality of life and make it easier weight loss during menopause.

Get repairman, sleep quality

Getting enough sleep quality is important to achieve and maintain a healthy weight.

people who get too little sleep have higher levels of the "hunger hormone" ghrelin , the lower levels of the "satiety hormone" leptin and are more likely to be overweight ( 44 ).

Unfortunately, many women in menopause have trouble sleeping due to hot flashes, night sweats, stress and other physical effects of estrogen deficiency ( 7 45 ).

Psychotherapy and acupuncture

Cognitive behavioral therapy, a form of psychotherapy shown to help with insomnia, can benefit women who experience symptoms of low estrogen levels. However, there have been no specific studies in menopausal women ( 46 ).

Acupuncture can also be helpful. In a study, which reduces hot flashes by an average of 33%. A review of several studies found that acupuncture can increase estrogen levels, which can reduce symptoms and promote better sleep ( 47 48 ).

find a way to relieve stress

Stress relief is also important during the menopausal transition.

In addition to increasing the risk of heart disease, stress leads to elevated cortisol levels, which are associated with increased abdominal fat ( 49 ).

Fortunately, several studies have found that yoga can reduce stress and alleviate symptoms in women going through menopause ( 50 51 52 ).

A supplement of 100 mg of Pycnogenol , also known as extract of pine bark, has also been shown to reduce stress and relieve symptoms of menopause ( 53 54 ).

Conclusion :. Obtaining high-quality sleep and managing stress levels can improve the quality of life and make it easier weight loss during menopause

Other Weight Loss Tips that work

Here are some of other tips who can help with weight loss during menopause or at any age.

1. Eating lots of protein. Protein keeps you full and satisfied, increases the metabolic rate and reduces muscle loss during weight loss ( 55 56 , 57 ).
2. Include dairy products in your diet. Research suggests that dairy products can help you lose fat without losing muscle mass ( 58 59 ).
3. Eat foods rich in soluble fiber. consumption fiber-rich foods as flax seeds , Brussels sprouts, avocados and broccoli may increase sensitivity insulin, reduce appetite and promote weight loss ( 60 61 ).
4. Drinking green tea. The Caffeine and EGCG in Green Tea can help burn fat, especially when combined with resistance training ( 62 63 64 ).
5. Practice mindful eating. Mindful eating can help reduce stress and improve your relationship with food, so you end up eating less ( 65 66 ).

Conclusion :. Eating mindfully and consumption of food and beverages that can help you lose weight during menopause weight loss with children

How to keep the weight

A Although weight loss can be your primary goal, it is important to make changes that can be maintained in the long term.

is also better to focus on health, rather than the number on the scale.

Maintaining a healthy lifestyle can help you look and feel your very best during menopause and beyond.

The post How to lose weight around the menopause (and keep it off) appeared first on https://authoritynutrition.com/lose-weight-in-menopause/

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