About all

Treatments for menopause weight gain: Menopause weight gain: Stop the middle age spread

Содержание

Menopause weight gain: Stop the middle age spread

Menopause weight gain: Stop the middle age spread

Most women gain weight as they age, but excess pounds aren’t inevitable. To minimize menopause weight gain, step up your activity level and enjoy a healthy diet.

By Mayo Clinic Staff

As you get older, you might notice that maintaining your usual weight becomes more difficult. In fact, many women gain weight around the menopause transition.

Menopause weight gain isn’t inevitable, however. You can reverse course by paying attention to healthy-eating habits and leading an active lifestyle.

What causes menopause weight gain?

The hormonal changes of menopause might make you more likely to gain weight around your abdomen than around your hips and thighs. But, hormonal changes alone don’t necessarily cause menopause weight gain. Instead, the weight gain is usually related to aging, as well as lifestyle and genetic factors.

For example, muscle mass typically diminishes with age, while fat increases. Losing muscle mass slows the rate at which your body uses calories (metabolism). This can make it more challenging to maintain a healthy weight. If you continue to eat as you always have and don’t increase your physical activity, you’re likely to gain weight.

Genetic factors might also play a role in menopause weight gain. If your parents or other close relatives carry extra weight around the abdomen, you’re likely to do the same.

Other factors, such as a lack of exercise, unhealthy eating and not enough sleep, might contribute to menopause weight gain. When people don’t get enough sleep, they tend to snack more and consume more calories.

How risky is weight gain after menopause?

Menopause weight gain can have serious implications for your health. Excess weight, especially around your midsection, increases your risk of many issues, including:

  • Breathing problems
  • Heart and blood vessel disease
  • Type 2 diabetes

Excess weight also increases your risk of various types of cancer, including breast, colon and endometrial cancers.

What’s the best way to prevent weight gain after menopause?

There’s no magic formula for preventing — or reversing — menopause weight gain. Simply stick to weight-control basics:

  • Move more. Physical activity, including aerobic exercise and strength training, can help you shed excess pounds and maintain a healthy weight. As you gain muscle, your body burns calories more efficiently — which makes it easier to control your weight.

    For most healthy adults, experts recommend moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week.

    In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.

  • Eat less. To maintain your current weight — let alone lose excess pounds — you might need about 200 fewer calories a day during your 50s than you did during your 30s and 40s.

    To reduce calories without skimping on nutrition, pay attention to what you’re eating and drinking. Choose more fruits, vegetables and whole grains, particularly those that are less processed and contain more fiber.

    In general, a plant-based diet is healthier than other options. Legumes, nuts, soy, fish and low-fat dairy products are good choices. Meat, such as red meat, or chicken, should be eaten in limited quantities. Replace butter, stick margarine and shortening with oils, such as olive or vegetable oil.

  • Check your sweet habit. Added sugars account for nearly 300 calories a day in the average American diet. About half of these calories come from sugar-sweetened beverages, such as soft drinks, juices, energy drinks, flavored waters, and sweetened coffee and tea.

    Other foods that contribute to excess dietary sugar include cookies, pies, cakes, doughnuts, ice cream and candy.

  • Limit alcohol. Alcoholic beverages add excess calories to your diet and increase the risk of gaining weight.
  • Seek support. Surround yourself with friends and loved ones who support your efforts to eat a healthy diet and increase your physical activity. Better yet, team up and make the lifestyle changes together.

Remember, successful weight loss at any stage of life requires permanent changes in diet and exercise habits. Commit to lifestyle changes and enjoy a healthier you.

July 31, 2019

Show references

  1. Hoffman BL, et al. Menopausal transition. In: Williams Gynecology. 3rd ed. New York, N.Y.: McGraw-Hill Education; 2016. https://accessmedicine.mhmedical.com. Accessed May 21, 2019.
  2. Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/paguidelines/second-edition. Accessed May 21, 2019.
  3. 2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. http://health.gov/dietaryguidelines/2015/guidelines. Accessed May 21, 2019.
  4. Understanding adult overweight and obesity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/all-content. Accessed May 10, 2019.

See more In-depth


.

Causes of Menopause Weight Gain & Exercise Benefits

Menopause and weight gain: Do they always go hand in hand? It may seem that way, especially because gaining weight is so common after menopause. About 30% of women ages 50 to 59 are not just overweight, but obese. Here’s what you need to know about the risks of weight gain and how exercise can help you lose weight and keep it off after menopause.

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.

Why Weight Gain Often Happens After Menopause

What is it about menopause that makes it so hard to keep off the weight? It’s likely a mix of factors related to menopause and aging.

The impact of estrogen. In animal studies, estrogen appears to help control body weight. With lower estrogen levels, lab animals tend to eat more and be less physically active. Reduced estrogen may also lower metabolic rate, the rate at which the body converts stored energy into working energy. It’s possible the same thing happens with women when estrogen levels drop after menopause. Some evidence suggests that estrogen hormone therapy increases a woman’s resting metabolic rate. This might help slow weight gain. Lack of estrogen may also cause the body to use starches and blood sugar less effectively, which would increase fat storage and make it harder to lose weight.

Other age-related factors. As women age, many other changes happen that contribute to weight gain. For example:

  • You’re less likely to exercise. Sixty percent of adults aren’t active enough, and this increases with age.
  • You lose muscle mass, which lowers your resting metabolism, making it easier to gain weight.
  • The rate at which you can use up energy during exercise declines. To use the same energy as in the past and achieve weight loss, you may need to increase the amount of time and intensity you’re exercising, no matter what your past activity levels were.

How Exercise Helps With Weight After Menopause

The more active you are, the less weight you’re likely to gain. A National Institutes of Health review showed that people who did aerobic activities every day for 10 or more minutes had 6 fewer inches around the waistline compared to people who didn’t exercise. And exercising while you’re in the process of losing weight — as well as after you’ve lost it — may be critical to maintaining weight loss.

Other Benefits of Exercise After Menopause

Exercise has many other perks aside from weight loss, including:

  • Lower risk of osteoporosis
  • Lower risks of metabolic syndrome, heart attack, and other cardiovascular diseases
  • Improved insulin resistance
  • Keeps joints and muscles strong
  • Helps bowels work well
  • Relieves depression and anxiety
  • Improves overall health

Good Exercise Choices After Menopause

What types of exercise can best help you lose and maintain weight after menopause?

  • Low-impact aerobics are good for your heart and lungs. Walking, for example, is one of the best choices, because you can do it anywhere, anytime. Other examples of aerobic exercises include swimming, cycling, aerobics, tennis, and dance. Exercise moderately for at least 30 minutes most, if not all, days of the week.
  • Whenever you can, add activity to your day. Wash the car, play hide and seek with your kids or grandchildren, get in a game of ping pong, etc.

Other Exercise Tips to Help Ensure Success

Before you begin exercising:

  • Talk to your doctor about a new exercise program. Choose activities you enjoy so you’ll stick with your workouts.
  • Find an exercise partner to help you stay motivated.
  • Buy supportive shoes — the right ones for your activity.
  • Pick a start date and start.
Continued

After you begin exercising:

  • Allow at least 10 minutes to warm up before starting to exercise rigorously. To do this, choose an activity that gently works major muscles.
  • Before you work out, stretch the muscles that will absorb most of the shock of your exercise routine.
  • If you have any new pain while exercising, stop and let your doctor know.
  • Gradually boost the distance, length, or intensity of your workout.
  • Mix it up. Do different exercises to keep from getting bored and to keep your body challenged.

For the best fitness results, combine your exercise efforts with good nutrition. Here are just a few tips:

  • Choose whole grains, fruits, vegetables, and lean protein.
  • Stay away from processed foods.
  • Keep a food diary, or explore programs for your computer or apps for your cell phone, to help you watch how many calories you eat.
  • Don’t eat too late in the evening.
  • When you eat out, take half the serving home.
  • Eat smaller amounts but more often.

How to lose weight during menopause: 10 ways

People going through the menopausal transition may gain weight. Those who wish to lose this 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 various methods that many people find effective.

This article will discuss the relationship between menopause and weight, as well as proven ways to lose weight during the transition.

Females reach menopause after going a full 12 months without a menstrual cycle.

During menopause and perimenopause — the period leading up to menopause — people may gain body fat and find it harder to lose weight.

Menopause is linked with increases in body fat for the following reasons:

A drop in estrogen levels

Changes in levels estrogen contribute to weight gain.

Estrogen is one of the primary sex hormones in females. It plays a role in:

  • physical sex characteristics
  • regulating the menstrual cycle
  • maintaining bone health
  • regulating cholesterol levels

During menopause, estrogen levels dip substantially.

Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes.

Hormone replacement therapy may reduce the tendency to gain abdominal fat.

Natural aging processes

Weight gain during menopause is also linked with regular aging processes and lifestyle habits.

As people age, they tend to become less physically active. Their metabolism also naturally slows down. These variables lead to a reduction in muscle mass and an increase in body fat.

Poor sleep

Doctors also associate menopause with poor sleep, which can stem from hot flashes or night sweats. Research in animals links sleep deprivation with weight gain.

The following are strategies that can help people lose extra weight during menopause.

Regular exercise is an excellent way to promote weight loss and overall physical health.

Many people experience decreases in muscle tone as they get older, and a loss of muscle tone can cause an increase in body fat. Exercise is a key way to build muscle and prevent age-related muscle loss.

Research shows that aerobic exercise can decrease body fat after menopause. Another study has found that resistance training three times a week can improve lean body mass and reduce body fat in postmenopausal women

The Physical Activity Guidelines for Americans recommend that people should aim for at least 150 minutes of aerobic activity every week and that people should do muscle-strengthening activities on two or more days each week.

A combination of aerobic exercise and resistance training will help reduce body fat and build muscle.

Menopause-related weight tends to settle around the abdomen. Find tips for losing belly fat here.

If a person is not already active, they may find it easier to increase their activity levels gradually. Little ways to build more activity into the day include:

  • doing yard work, such as gardening
  • taking a dog for a walk
  • parking farther away from the building entrance
  • taking the stairs instead of the elevator
  • standing up to take phone calls
  • going for a walk or getting another type of exercise at lunchtime

To lose weight, people need to consume fewer calories than they use up. Making dietary changes is a key part of losing weight.

Healthful, nutrient-dense foods should be the basis for all meals and snacks. A person’s diet should contain a variety of colorful fruits and vegetables, whole grains, and lean sources of protein.

A Mediterranean-style diet is a very popular and effective diet for health. A 2016 study has reported that this diet can improve heart disease risk factors, such as blood pressure and lipid levels, and result in weight loss.

People should make a point to eat:

  • a variety of fruits and vegetables
  • lean proteins, from beans, fish, or chicken, for example
  • whole grains in bread and cereals
  • healthful fats, such as from olive oil or avocados
  • legumes

People should avoid processed foods and those containing high amounts of trans or saturated fats. Some examples include:

  • white bread
  • pastries, such as cakes, cookies, and donuts
  • processed meats, such as hot dogs or bologna
  • foods with a lot of added oils or sugar

Reducing the consumption of sweetened drinks — such as sodas and juices — can also help. Sugar-sweetened beverages carry a lot of extra calories.

A dietician or nutritionist can help establish a healthful eating plan and track progress.

Getting enough high-quality sleep is vital for maintaining a healthful weight and overall health. Low-quality sleep can lead to weight gain.

Research has linked sleep disturbances to aging processes and metabolic disruption during menopause. Alteration in sleep quality and circadian rhythms can affect:

  • appetite hormones
  • body fat composition
  • energy expenditure

In addition, symptoms such as hot flashes and night sweats can disrupt sleep.

Focusing on getting a sufficient amount of restful sleep can help reduce menopause-related weight gain.

Overall, there has not been a lot of well-conducted, conclusive research into whether alternative medicine is effective in reducing symptoms related to menopause.

While these therapies may not lead to significant weight loss, they may help relieve some symptoms and reduce stress.

Potential complementary and alternative therapies include:

  • yoga
  • hypnosis
  • herbal treatments
  • meditation

Practicing mindfulness while eating can help change eating behaviors and may prevent weight gain.

Mindful eating can help a person become aware of internal, rather than external, cues to eat. It can be a helpful approach to binge eating and eating related to emotional states.

In some studies, mindful eating led to reduced food intake in overweight individuals and people with obesity.

Tracking meals can help a person identify which unhealthful foods they regularly consume and in which contexts. This information can help with making specific dietary changes.

Research shows that people who keep food logs, weigh themselves regularly, and maintain high activity levels are more likely to have clinically significant weight loss.

Share on PinterestAvoiding distractions, such as watching the TV, can help prevent overeating.

Portion sizes in restaurants have increased over the years, and people are eating out more, so it can be difficult to gauge how much food a person actually needs per meal and per day.

To determine how much to include in a meal, it can help to understand standard serving sizes of some common foods. For example, some standard servings are:

  • bread – 1 slice
  • rice and pasta – ½ cup cooked
  • fruit – one small piece
  • milk or yogurt – 1 cup
  • cheese – 2 ounces, or the size of a domino
  • meat or fish – 2 to 3 ounces, or the size of a deck of cards

The following tips can help people control portion sizes:

  • Measure out snacks instead of eating them from the bag.
  • Avoid eating in front of the television — sit at a table instead.
  • When eating out, opt for less bread and fewer appetizers.
  • Use a kitchen scale and measuring cups to measure portions at home.

Meal planning and having healthful foods on hand will make a person less likely to choose unhealthful foods in a pinch.

Stock the kitchen with healthful foods for simple meals, and plan for these meals, to prevent quick, less mindful eating. Carry healthful snacks to prevent trips to the vending machine.

Having the support of family and friends is an integral part of weight loss. Having a workout buddy, for example, can help people stay motivated to exercise.

Some people like to track their progress on social media, which can help with accountability.

The key to keeping weight off is to maintain healthful habits in the long term.

Fad diets tend to result in short-term weight loss, while adopting healthful habits, including cooking routines and getting regular exercise, are more likely to result in long-term effects.

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.

How to lose weight during menopause: 10 ways

People going through the menopausal transition may gain weight. Those who wish to lose this 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 various methods that many people find effective.

This article will discuss the relationship between menopause and weight, as well as proven ways to lose weight during the transition.

Females reach menopause after going a full 12 months without a menstrual cycle.

During menopause and perimenopause — the period leading up to menopause — people may gain body fat and find it harder to lose weight.

Menopause is linked with increases in body fat for the following reasons:

A drop in estrogen levels

Changes in levels estrogen contribute to weight gain.

Estrogen is one of the primary sex hormones in females. It plays a role in:

  • physical sex characteristics
  • regulating the menstrual cycle
  • maintaining bone health
  • regulating cholesterol levels

During menopause, estrogen levels dip substantially.

Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes.

Hormone replacement therapy may reduce the tendency to gain abdominal fat.

Natural aging processes

Weight gain during menopause is also linked with regular aging processes and lifestyle habits.

As people age, they tend to become less physically active. Their metabolism also naturally slows down. These variables lead to a reduction in muscle mass and an increase in body fat.

Poor sleep

Doctors also associate menopause with poor sleep, which can stem from hot flashes or night sweats. Research in animals links sleep deprivation with weight gain.

The following are strategies that can help people lose extra weight during menopause.

Regular exercise is an excellent way to promote weight loss and overall physical health.

Many people experience decreases in muscle tone as they get older, and a loss of muscle tone can cause an increase in body fat. Exercise is a key way to build muscle and prevent age-related muscle loss.

Research shows that aerobic exercise can decrease body fat after menopause. Another study has found that resistance training three times a week can improve lean body mass and reduce body fat in postmenopausal women

The Physical Activity Guidelines for Americans recommend that people should aim for at least 150 minutes of aerobic activity every week and that people should do muscle-strengthening activities on two or more days each week.

A combination of aerobic exercise and resistance training will help reduce body fat and build muscle.

Menopause-related weight tends to settle around the abdomen. Find tips for losing belly fat here.

If a person is not already active, they may find it easier to increase their activity levels gradually. Little ways to build more activity into the day include:

  • doing yard work, such as gardening
  • taking a dog for a walk
  • parking farther away from the building entrance
  • taking the stairs instead of the elevator
  • standing up to take phone calls
  • going for a walk or getting another type of exercise at lunchtime

To lose weight, people need to consume fewer calories than they use up. Making dietary changes is a key part of losing weight.

Healthful, nutrient-dense foods should be the basis for all meals and snacks. A person’s diet should contain a variety of colorful fruits and vegetables, whole grains, and lean sources of protein.

A Mediterranean-style diet is a very popular and effective diet for health. A 2016 study has reported that this diet can improve heart disease risk factors, such as blood pressure and lipid levels, and result in weight loss.

People should make a point to eat:

  • a variety of fruits and vegetables
  • lean proteins, from beans, fish, or chicken, for example
  • whole grains in bread and cereals
  • healthful fats, such as from olive oil or avocados
  • legumes

People should avoid processed foods and those containing high amounts of trans or saturated fats. Some examples include:

  • white bread
  • pastries, such as cakes, cookies, and donuts
  • processed meats, such as hot dogs or bologna
  • foods with a lot of added oils or sugar

Reducing the consumption of sweetened drinks — such as sodas and juices — can also help. Sugar-sweetened beverages carry a lot of extra calories.

A dietician or nutritionist can help establish a healthful eating plan and track progress.

Getting enough high-quality sleep is vital for maintaining a healthful weight and overall health. Low-quality sleep can lead to weight gain.

Research has linked sleep disturbances to aging processes and metabolic disruption during menopause. Alteration in sleep quality and circadian rhythms can affect:

  • appetite hormones
  • body fat composition
  • energy expenditure

In addition, symptoms such as hot flashes and night sweats can disrupt sleep.

Focusing on getting a sufficient amount of restful sleep can help reduce menopause-related weight gain.

Overall, there has not been a lot of well-conducted, conclusive research into whether alternative medicine is effective in reducing symptoms related to menopause.

While these therapies may not lead to significant weight loss, they may help relieve some symptoms and reduce stress.

Potential complementary and alternative therapies include:

  • yoga
  • hypnosis
  • herbal treatments
  • meditation

Practicing mindfulness while eating can help change eating behaviors and may prevent weight gain.

Mindful eating can help a person become aware of internal, rather than external, cues to eat. It can be a helpful approach to binge eating and eating related to emotional states.

In some studies, mindful eating led to reduced food intake in overweight individuals and people with obesity.

Tracking meals can help a person identify which unhealthful foods they regularly consume and in which contexts. This information can help with making specific dietary changes.

Research shows that people who keep food logs, weigh themselves regularly, and maintain high activity levels are more likely to have clinically significant weight loss.

Share on PinterestAvoiding distractions, such as watching the TV, can help prevent overeating.

Portion sizes in restaurants have increased over the years, and people are eating out more, so it can be difficult to gauge how much food a person actually needs per meal and per day.

To determine how much to include in a meal, it can help to understand standard serving sizes of some common foods. For example, some standard servings are:

  • bread – 1 slice
  • rice and pasta – ½ cup cooked
  • fruit – one small piece
  • milk or yogurt – 1 cup
  • cheese – 2 ounces, or the size of a domino
  • meat or fish – 2 to 3 ounces, or the size of a deck of cards

The following tips can help people control portion sizes:

  • Measure out snacks instead of eating them from the bag.
  • Avoid eating in front of the television — sit at a table instead.
  • When eating out, opt for less bread and fewer appetizers.
  • Use a kitchen scale and measuring cups to measure portions at home.

Meal planning and having healthful foods on hand will make a person less likely to choose unhealthful foods in a pinch.

Stock the kitchen with healthful foods for simple meals, and plan for these meals, to prevent quick, less mindful eating. Carry healthful snacks to prevent trips to the vending machine.

Having the support of family and friends is an integral part of weight loss. Having a workout buddy, for example, can help people stay motivated to exercise.

Some people like to track their progress on social media, which can help with accountability.

The key to keeping weight off is to maintain healthful habits in the long term.

Fad diets tend to result in short-term weight loss, while adopting healthful habits, including cooking routines and getting regular exercise, are more likely to result in long-term effects.

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.

How to lose weight during menopause: 10 ways

People going through the menopausal transition may gain weight. Those who wish to lose this 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 various methods that many people find effective.

This article will discuss the relationship between menopause and weight, as well as proven ways to lose weight during the transition.

Females reach menopause after going a full 12 months without a menstrual cycle.

During menopause and perimenopause — the period leading up to menopause — people may gain body fat and find it harder to lose weight.

Menopause is linked with increases in body fat for the following reasons:

A drop in estrogen levels

Changes in levels estrogen contribute to weight gain.

Estrogen is one of the primary sex hormones in females. It plays a role in:

  • physical sex characteristics
  • regulating the menstrual cycle
  • maintaining bone health
  • regulating cholesterol levels

During menopause, estrogen levels dip substantially.

Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes.

Hormone replacement therapy may reduce the tendency to gain abdominal fat.

Natural aging processes

Weight gain during menopause is also linked with regular aging processes and lifestyle habits.

As people age, they tend to become less physically active. Their metabolism also naturally slows down. These variables lead to a reduction in muscle mass and an increase in body fat.

Poor sleep

Doctors also associate menopause with poor sleep, which can stem from hot flashes or night sweats. Research in animals links sleep deprivation with weight gain.

The following are strategies that can help people lose extra weight during menopause.

Regular exercise is an excellent way to promote weight loss and overall physical health.

Many people experience decreases in muscle tone as they get older, and a loss of muscle tone can cause an increase in body fat. Exercise is a key way to build muscle and prevent age-related muscle loss.

Research shows that aerobic exercise can decrease body fat after menopause. Another study has found that resistance training three times a week can improve lean body mass and reduce body fat in postmenopausal women

The Physical Activity Guidelines for Americans recommend that people should aim for at least 150 minutes of aerobic activity every week and that people should do muscle-strengthening activities on two or more days each week.

A combination of aerobic exercise and resistance training will help reduce body fat and build muscle.

Menopause-related weight tends to settle around the abdomen. Find tips for losing belly fat here.

If a person is not already active, they may find it easier to increase their activity levels gradually. Little ways to build more activity into the day include:

  • doing yard work, such as gardening
  • taking a dog for a walk
  • parking farther away from the building entrance
  • taking the stairs instead of the elevator
  • standing up to take phone calls
  • going for a walk or getting another type of exercise at lunchtime

To lose weight, people need to consume fewer calories than they use up. Making dietary changes is a key part of losing weight.

Healthful, nutrient-dense foods should be the basis for all meals and snacks. A person’s diet should contain a variety of colorful fruits and vegetables, whole grains, and lean sources of protein.

A Mediterranean-style diet is a very popular and effective diet for health. A 2016 study has reported that this diet can improve heart disease risk factors, such as blood pressure and lipid levels, and result in weight loss.

People should make a point to eat:

  • a variety of fruits and vegetables
  • lean proteins, from beans, fish, or chicken, for example
  • whole grains in bread and cereals
  • healthful fats, such as from olive oil or avocados
  • legumes

People should avoid processed foods and those containing high amounts of trans or saturated fats. Some examples include:

  • white bread
  • pastries, such as cakes, cookies, and donuts
  • processed meats, such as hot dogs or bologna
  • foods with a lot of added oils or sugar

Reducing the consumption of sweetened drinks — such as sodas and juices — can also help. Sugar-sweetened beverages carry a lot of extra calories.

A dietician or nutritionist can help establish a healthful eating plan and track progress.

Getting enough high-quality sleep is vital for maintaining a healthful weight and overall health. Low-quality sleep can lead to weight gain.

Research has linked sleep disturbances to aging processes and metabolic disruption during menopause. Alteration in sleep quality and circadian rhythms can affect:

  • appetite hormones
  • body fat composition
  • energy expenditure

In addition, symptoms such as hot flashes and night sweats can disrupt sleep.

Focusing on getting a sufficient amount of restful sleep can help reduce menopause-related weight gain.

Overall, there has not been a lot of well-conducted, conclusive research into whether alternative medicine is effective in reducing symptoms related to menopause.

While these therapies may not lead to significant weight loss, they may help relieve some symptoms and reduce stress.

Potential complementary and alternative therapies include:

  • yoga
  • hypnosis
  • herbal treatments
  • meditation

Practicing mindfulness while eating can help change eating behaviors and may prevent weight gain.

Mindful eating can help a person become aware of internal, rather than external, cues to eat. It can be a helpful approach to binge eating and eating related to emotional states.

In some studies, mindful eating led to reduced food intake in overweight individuals and people with obesity.

Tracking meals can help a person identify which unhealthful foods they regularly consume and in which contexts. This information can help with making specific dietary changes.

Research shows that people who keep food logs, weigh themselves regularly, and maintain high activity levels are more likely to have clinically significant weight loss.

Share on PinterestAvoiding distractions, such as watching the TV, can help prevent overeating.

Portion sizes in restaurants have increased over the years, and people are eating out more, so it can be difficult to gauge how much food a person actually needs per meal and per day.

To determine how much to include in a meal, it can help to understand standard serving sizes of some common foods. For example, some standard servings are:

  • bread – 1 slice
  • rice and pasta – ½ cup cooked
  • fruit – one small piece
  • milk or yogurt – 1 cup
  • cheese – 2 ounces, or the size of a domino
  • meat or fish – 2 to 3 ounces, or the size of a deck of cards

The following tips can help people control portion sizes:

  • Measure out snacks instead of eating them from the bag.
  • Avoid eating in front of the television — sit at a table instead.
  • When eating out, opt for less bread and fewer appetizers.
  • Use a kitchen scale and measuring cups to measure portions at home.

Meal planning and having healthful foods on hand will make a person less likely to choose unhealthful foods in a pinch.

Stock the kitchen with healthful foods for simple meals, and plan for these meals, to prevent quick, less mindful eating. Carry healthful snacks to prevent trips to the vending machine.

Having the support of family and friends is an integral part of weight loss. Having a workout buddy, for example, can help people stay motivated to exercise.

Some people like to track their progress on social media, which can help with accountability.

The key to keeping weight off is to maintain healthful habits in the long term.

Fad diets tend to result in short-term weight loss, while adopting healthful habits, including cooking routines and getting regular exercise, are more likely to result in long-term effects.

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.

How to lose weight during menopause: 10 ways

People going through the menopausal transition may gain weight. Those who wish to lose this 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 various methods that many people find effective.

This article will discuss the relationship between menopause and weight, as well as proven ways to lose weight during the transition.

Females reach menopause after going a full 12 months without a menstrual cycle.

During menopause and perimenopause — the period leading up to menopause — people may gain body fat and find it harder to lose weight.

Menopause is linked with increases in body fat for the following reasons:

A drop in estrogen levels

Changes in levels estrogen contribute to weight gain.

Estrogen is one of the primary sex hormones in females. It plays a role in:

  • physical sex characteristics
  • regulating the menstrual cycle
  • maintaining bone health
  • regulating cholesterol levels

During menopause, estrogen levels dip substantially.

Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes.

Hormone replacement therapy may reduce the tendency to gain abdominal fat.

Natural aging processes

Weight gain during menopause is also linked with regular aging processes and lifestyle habits.

As people age, they tend to become less physically active. Their metabolism also naturally slows down. These variables lead to a reduction in muscle mass and an increase in body fat.

Poor sleep

Doctors also associate menopause with poor sleep, which can stem from hot flashes or night sweats. Research in animals links sleep deprivation with weight gain.

The following are strategies that can help people lose extra weight during menopause.

Regular exercise is an excellent way to promote weight loss and overall physical health.

Many people experience decreases in muscle tone as they get older, and a loss of muscle tone can cause an increase in body fat. Exercise is a key way to build muscle and prevent age-related muscle loss.

Research shows that aerobic exercise can decrease body fat after menopause. Another study has found that resistance training three times a week can improve lean body mass and reduce body fat in postmenopausal women

The Physical Activity Guidelines for Americans recommend that people should aim for at least 150 minutes of aerobic activity every week and that people should do muscle-strengthening activities on two or more days each week.

A combination of aerobic exercise and resistance training will help reduce body fat and build muscle.

Menopause-related weight tends to settle around the abdomen. Find tips for losing belly fat here.

If a person is not already active, they may find it easier to increase their activity levels gradually. Little ways to build more activity into the day include:

  • doing yard work, such as gardening
  • taking a dog for a walk
  • parking farther away from the building entrance
  • taking the stairs instead of the elevator
  • standing up to take phone calls
  • going for a walk or getting another type of exercise at lunchtime

To lose weight, people need to consume fewer calories than they use up. Making dietary changes is a key part of losing weight.

Healthful, nutrient-dense foods should be the basis for all meals and snacks. A person’s diet should contain a variety of colorful fruits and vegetables, whole grains, and lean sources of protein.

A Mediterranean-style diet is a very popular and effective diet for health. A 2016 study has reported that this diet can improve heart disease risk factors, such as blood pressure and lipid levels, and result in weight loss.

People should make a point to eat:

  • a variety of fruits and vegetables
  • lean proteins, from beans, fish, or chicken, for example
  • whole grains in bread and cereals
  • healthful fats, such as from olive oil or avocados
  • legumes

People should avoid processed foods and those containing high amounts of trans or saturated fats. Some examples include:

  • white bread
  • pastries, such as cakes, cookies, and donuts
  • processed meats, such as hot dogs or bologna
  • foods with a lot of added oils or sugar

Reducing the consumption of sweetened drinks — such as sodas and juices — can also help. Sugar-sweetened beverages carry a lot of extra calories.

A dietician or nutritionist can help establish a healthful eating plan and track progress.

Getting enough high-quality sleep is vital for maintaining a healthful weight and overall health. Low-quality sleep can lead to weight gain.

Research has linked sleep disturbances to aging processes and metabolic disruption during menopause. Alteration in sleep quality and circadian rhythms can affect:

  • appetite hormones
  • body fat composition
  • energy expenditure

In addition, symptoms such as hot flashes and night sweats can disrupt sleep.

Focusing on getting a sufficient amount of restful sleep can help reduce menopause-related weight gain.

Overall, there has not been a lot of well-conducted, conclusive research into whether alternative medicine is effective in reducing symptoms related to menopause.

While these therapies may not lead to significant weight loss, they may help relieve some symptoms and reduce stress.

Potential complementary and alternative therapies include:

  • yoga
  • hypnosis
  • herbal treatments
  • meditation

Practicing mindfulness while eating can help change eating behaviors and may prevent weight gain.

Mindful eating can help a person become aware of internal, rather than external, cues to eat. It can be a helpful approach to binge eating and eating related to emotional states.

In some studies, mindful eating led to reduced food intake in overweight individuals and people with obesity.

Tracking meals can help a person identify which unhealthful foods they regularly consume and in which contexts. This information can help with making specific dietary changes.

Research shows that people who keep food logs, weigh themselves regularly, and maintain high activity levels are more likely to have clinically significant weight loss.

Share on PinterestAvoiding distractions, such as watching the TV, can help prevent overeating.

Portion sizes in restaurants have increased over the years, and people are eating out more, so it can be difficult to gauge how much food a person actually needs per meal and per day.

To determine how much to include in a meal, it can help to understand standard serving sizes of some common foods. For example, some standard servings are:

  • bread – 1 slice
  • rice and pasta – ½ cup cooked
  • fruit – one small piece
  • milk or yogurt – 1 cup
  • cheese – 2 ounces, or the size of a domino
  • meat or fish – 2 to 3 ounces, or the size of a deck of cards

The following tips can help people control portion sizes:

  • Measure out snacks instead of eating them from the bag.
  • Avoid eating in front of the television — sit at a table instead.
  • When eating out, opt for less bread and fewer appetizers.
  • Use a kitchen scale and measuring cups to measure portions at home.

Meal planning and having healthful foods on hand will make a person less likely to choose unhealthful foods in a pinch.

Stock the kitchen with healthful foods for simple meals, and plan for these meals, to prevent quick, less mindful eating. Carry healthful snacks to prevent trips to the vending machine.

Having the support of family and friends is an integral part of weight loss. Having a workout buddy, for example, can help people stay motivated to exercise.

Some people like to track their progress on social media, which can help with accountability.

The key to keeping weight off is to maintain healthful habits in the long term.

Fad diets tend to result in short-term weight loss, while adopting healthful habits, including cooking routines and getting regular exercise, are more likely to result in long-term effects.

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.

How to lose weight during menopause: 10 ways

People going through the menopausal transition may gain weight. Those who wish to lose this 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 various methods that many people find effective.

This article will discuss the relationship between menopause and weight, as well as proven ways to lose weight during the transition.

Females reach menopause after going a full 12 months without a menstrual cycle.

During menopause and perimenopause — the period leading up to menopause — people may gain body fat and find it harder to lose weight.

Menopause is linked with increases in body fat for the following reasons:

A drop in estrogen levels

Changes in levels estrogen contribute to weight gain.

Estrogen is one of the primary sex hormones in females. It plays a role in:

  • physical sex characteristics
  • regulating the menstrual cycle
  • maintaining bone health
  • regulating cholesterol levels

During menopause, estrogen levels dip substantially.

Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes.

Hormone replacement therapy may reduce the tendency to gain abdominal fat.

Natural aging processes

Weight gain during menopause is also linked with regular aging processes and lifestyle habits.

As people age, they tend to become less physically active. Their metabolism also naturally slows down. These variables lead to a reduction in muscle mass and an increase in body fat.

Poor sleep

Doctors also associate menopause with poor sleep, which can stem from hot flashes or night sweats. Research in animals links sleep deprivation with weight gain.

The following are strategies that can help people lose extra weight during menopause.

Regular exercise is an excellent way to promote weight loss and overall physical health.

Many people experience decreases in muscle tone as they get older, and a loss of muscle tone can cause an increase in body fat. Exercise is a key way to build muscle and prevent age-related muscle loss.

Research shows that aerobic exercise can decrease body fat after menopause. Another study has found that resistance training three times a week can improve lean body mass and reduce body fat in postmenopausal women

The Physical Activity Guidelines for Americans recommend that people should aim for at least 150 minutes of aerobic activity every week and that people should do muscle-strengthening activities on two or more days each week.

A combination of aerobic exercise and resistance training will help reduce body fat and build muscle.

Menopause-related weight tends to settle around the abdomen. Find tips for losing belly fat here.

If a person is not already active, they may find it easier to increase their activity levels gradually. Little ways to build more activity into the day include:

  • doing yard work, such as gardening
  • taking a dog for a walk
  • parking farther away from the building entrance
  • taking the stairs instead of the elevator
  • standing up to take phone calls
  • going for a walk or getting another type of exercise at lunchtime

To lose weight, people need to consume fewer calories than they use up. Making dietary changes is a key part of losing weight.

Healthful, nutrient-dense foods should be the basis for all meals and snacks. A person’s diet should contain a variety of colorful fruits and vegetables, whole grains, and lean sources of protein.

A Mediterranean-style diet is a very popular and effective diet for health. A 2016 study has reported that this diet can improve heart disease risk factors, such as blood pressure and lipid levels, and result in weight loss.

People should make a point to eat:

  • a variety of fruits and vegetables
  • lean proteins, from beans, fish, or chicken, for example
  • whole grains in bread and cereals
  • healthful fats, such as from olive oil or avocados
  • legumes

People should avoid processed foods and those containing high amounts of trans or saturated fats. Some examples include:

  • white bread
  • pastries, such as cakes, cookies, and donuts
  • processed meats, such as hot dogs or bologna
  • foods with a lot of added oils or sugar

Reducing the consumption of sweetened drinks — such as sodas and juices — can also help. Sugar-sweetened beverages carry a lot of extra calories.

A dietician or nutritionist can help establish a healthful eating plan and track progress.

Getting enough high-quality sleep is vital for maintaining a healthful weight and overall health. Low-quality sleep can lead to weight gain.

Research has linked sleep disturbances to aging processes and metabolic disruption during menopause. Alteration in sleep quality and circadian rhythms can affect:

  • appetite hormones
  • body fat composition
  • energy expenditure

In addition, symptoms such as hot flashes and night sweats can disrupt sleep.

Focusing on getting a sufficient amount of restful sleep can help reduce menopause-related weight gain.

Overall, there has not been a lot of well-conducted, conclusive research into whether alternative medicine is effective in reducing symptoms related to menopause.

While these therapies may not lead to significant weight loss, they may help relieve some symptoms and reduce stress.

Potential complementary and alternative therapies include:

  • yoga
  • hypnosis
  • herbal treatments
  • meditation

Practicing mindfulness while eating can help change eating behaviors and may prevent weight gain.

Mindful eating can help a person become aware of internal, rather than external, cues to eat. It can be a helpful approach to binge eating and eating related to emotional states.

In some studies, mindful eating led to reduced food intake in overweight individuals and people with obesity.

Tracking meals can help a person identify which unhealthful foods they regularly consume and in which contexts. This information can help with making specific dietary changes.

Research shows that people who keep food logs, weigh themselves regularly, and maintain high activity levels are more likely to have clinically significant weight loss.

Share on PinterestAvoiding distractions, such as watching the TV, can help prevent overeating.

Portion sizes in restaurants have increased over the years, and people are eating out more, so it can be difficult to gauge how much food a person actually needs per meal and per day.

To determine how much to include in a meal, it can help to understand standard serving sizes of some common foods. For example, some standard servings are:

  • bread – 1 slice
  • rice and pasta – ½ cup cooked
  • fruit – one small piece
  • milk or yogurt – 1 cup
  • cheese – 2 ounces, or the size of a domino
  • meat or fish – 2 to 3 ounces, or the size of a deck of cards

The following tips can help people control portion sizes:

  • Measure out snacks instead of eating them from the bag.
  • Avoid eating in front of the television — sit at a table instead.
  • When eating out, opt for less bread and fewer appetizers.
  • Use a kitchen scale and measuring cups to measure portions at home.

Meal planning and having healthful foods on hand will make a person less likely to choose unhealthful foods in a pinch.

Stock the kitchen with healthful foods for simple meals, and plan for these meals, to prevent quick, less mindful eating. Carry healthful snacks to prevent trips to the vending machine.

Having the support of family and friends is an integral part of weight loss. Having a workout buddy, for example, can help people stay motivated to exercise.

Some people like to track their progress on social media, which can help with accountability.

The key to keeping weight off is to maintain healthful habits in the long term.

Fad diets tend to result in short-term weight loss, while adopting healthful habits, including cooking routines and getting regular exercise, are more likely to result in long-term effects.

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.

90,000 Is it possible to lose weight during menopause?

Published: 16.05.2018 Updated: 10.03.2021 Hits: 53 137 90 003

Despite all the efforts – diet and fitness – those extra pounds don’t go away. To lose excess and regain harmony, it is first of all important to find out the true causes of the problem.

Myth number 1. The cause of excess weight during menopause is a decrease in the production of estrogen

In fact: NOT AT ALL THIS

With age, the amount of estrogen in a woman’s body decreases, which often leads to difficulties in maintaining weight.The condition of the skin also worsens – it becomes less elastic, loses its tone. Along with this, there is a redistribution of adipose tissue according to the abdominal type – a fat “pillow” appears in the abdomen. If the weight increases rapidly, then this can provoke the development of menopausal metabolic syndrome. It is characterized by abdominal obesity, the development of insulin resistance due to estrogen deficiency, as well as dyslipoproteinemia – a change in the composition of blood lipoproteins (HDL and LDL).

To identify and confirm a significant decrease in estrogen, characteristic of menopause, it is recommended to perform studies:

To diagnose metabolic syndrome and diabetes mellitus, you can perform complex 99-00-860 – Assessment of insulin resistance: glucose (fasting), insulin (fasting), calculation of the HOMA-IR index, as well as test 23-10-002 – Glycosylated hemoglobin (HBA1c), which is a marker of a persistent rise in blood sugar.

Myth number 2. Weight gain is associated with thyroid disorders

Actually: YES

Weight gain is often caused by a decrease in thyroid function, which regulates basal metabolism.Thyroid hormones stimulate an increase in carbohydrate utilization, protein metabolism, and increase the breakdown of fats, thereby helping to maintain slimness and maintain normal weight. With a lack of these hormones (hypothyroidism), metabolism slows down, and fats are not broken down as efficiently.

The reason for this condition may be a lack of iodine in the body, the assimilation of which, in turn, depends on the level of TSH, thyroid stimulating hormone. TSH, through the activation of its receptor, stimulates the flow of iodine into the thyrocyte (epithelial cells in the thyroid gland), the formation of iodothyronine, the cleavage of thyroglobulin with the release of thyroid hormones.

With hypofunction of the thyroid gland, the flow of iodine into the thyrocyte and the breakdown of thyroglobulin increase, with hyperfunction, the flow of iodine and the breakdown of thyroglobulin are inhibited.

With a decrease in the intake of iodine in the body, TSH activates receptors, while the level of TSH does not increase, but the gland itself increases in size (hypertrophy, endemic goiter). With iodine deficiency, receptor sensitivity decreases and the level of TSH and thyroid hormones (free T4) increases.

For screening and prevention of thyroid diseases, it is recommended to undergo a comprehensive examination and donate blood for analysis according to the following indicators:

Myth number 3. Overweight during menopause can cause fractures

Actually: YES

Estradiol in women is a real “protector” of bone tissue, it does not allow the parathyroid hormone to “take” calcium from the bone. Bone loss mostly affects postmenopausal women – one in three suffers from osteoporosis.In addition to hormonal disorders, the cause of this disease can be a hereditary predisposition to fractures, insufficient calcium intake and vitamin D deficiency, long-term use of certain drugs (glucocorticosteroids, anticonvulsants, thyroid drugs).

To confirm the diagnosis of osteoporosis, assess the state of mineral metabolism and bone metabolism in order to select adequate pharmacotherapeutic support, a number of studies can be performed at CITILAB, including complex ones:

Myth number 4.Obesity may be a harbinger of cancer

Actually: YES

It is reliably known that such a connection exists. However, the reasons for the “start” of tumor growth are being specified. Many scientists believe that trans fats trigger carcinogenesis in this case.

In fact, these are polymer formations that form after repeated heating of the oil. Significant amounts of trans fats are found in commercial confectionery, convenience foods, sauces (mayonnaise, ketchup), spreads (butter substitute), quick soups, and hydrogenated butter cheeses.

Obesity is a reliable risk factor for endometrial cancer, esophageal adenocarcinoma, stomach cancer, liver, kidney, breast cancer, and ovarian cancer. In many cases, obesity is a consequence of metabolic syndrome, one of the signs of which in women is an increase in waist volume of more than 88 cm. Therefore, in order to eliminate risks, it is recommended to regularly undergo examination for early detection of cancer.

For example, CITILAB is the official operator of the new innovative test ESPIRE Screen (service code 2500).The study reveals the risk of cancer and inflammatory diseases, chronic intoxication, metabolic disorders even when there are no symptoms (!). In Germany, ESPIRE Screen is required, without it, medical life insurance is not issued.

Myth number 5. Weight training will help you lose weight during menopause

Actually: YES

Against the background of the extinction of the function of the ovaries, metabolism slows down, extra pounds accumulate imperceptibly, and the place of muscle mass, which “melts”, is taken by fat deposits.Strong muscles are the foundation of longevity. Scientists have proven that strength training is especially important during menopause. They speed up metabolism, improve blood circulation and skin tone. It is enough to exercise 1-2 times a week for 45 minutes to maintain normal weight indicators. You can add lymphatic drainage massage to them once every 10-14 days: it helps to remove excess fluid, tones and makes the skin smooth.

It is important to remember that any physical activity carries health risks.To exclude them, CITILAB sports doctors have developed a special new complex – 99-00-802 Sport basic profile. It provides a comprehensive assessment of your fitness readiness.

How to stay toned and slim during menopause?

First of all, you should undergo a comprehensive examination at CITILAB and perform basic tests that exclude the risks of developing metabolic syndrome, oncology, thyroid disorders, and diabetes mellitus.

If everything is within the normal range, reconsider your diet:

  1. Do not abruptly cut your diet. Reducing portions to a minimum size, on the contrary, leads to the fact that the body begins to store fat. Malnutrition reduces performance and leads to food breakdowns, especially in the evening.
  2. The diet must be balanced. Many women, in order to lose weight, begin to follow mono-diets – apple, rice, kefir. As a result, they limit the intake of entire food groups containing important nutrients, such as proteins.Such diets do not bring tangible results, and the kilograms quickly return.
  3. Control stress. An increase in the level of stress hormones – adrenaline and cortisol – in the blood causes a decrease in the sensitivity of cells to insulin. As a result, excess glucose is stored in the form of body fat. To relieve stress – take a walk in the park, ride a bike, go to the bathhouse or for a massage. In short, do something nice for yourself.
  4. Eat fractionally. This will help keep your metabolic rate at an adequate level.Three meals and two snacks are the way to go.
  5. Don’t completely eliminate your favorite foods. A slice of dark chocolate, a cup of fresh strawberries with cream are permissible. Eat “forbidden” foods a little and no more than 1-2 times a week, preferably in the morning.

Be healthy and beautiful!

90,000 How to lose weight with menopause and not gain weight? ✔️ Blog ANACOSMA

1. Briefly about menopause, stages and signs.

Hormones are responsible not only for health, but also for appearance and beauty.This is especially felt by women during menopause, when the weight rises sharply and the amount of fat in the body increases. Is it possible to somehow improve metabolism and return to its former harmony? Yes, if you understand the mechanisms of menopause.

Menopause (menopause) – a natural process in the endocrine system associated with the extinction of reproductive function. Gradually, the synthesis of the female sex hormone estrogen decreases. The process is accompanied by metabolic changes that affect appearance, health and mood.

Climax is not an instant process. It takes years and lasts on average up to 5 years. Menopause consists of stages:

  • premenopause. A gradual decrease in ovarian synthesis of estrogen begins at the age of 28-40. The period is accompanied by a non-constant cycle, menstruation of varying duration;
  • menopause. On average, it occurs at 50-53 years. The ovaries turn off, stop producing estrogens. Menses stop. The body reacts especially brightly to such fluctuations in the hormonal background.The cardiovascular, musculoskeletal and nervous systems suffer;
  • postmenopause. The final stage that lasts until the end of life. There are no sudden mood swings, hot flashes, sleep disturbances.

2. Reasons that affect weight gain during menopause.

During menopause, the percentage of body fat increases due to a number of factors:

  • Metabolic (metabolic) disorders. Sex hormones affect not only libido, but also the rate of digestion of carbohydrates.The decrease in estrogen significantly slows down the process. If earlier a woman consumed 1500 calories and was slim, then during menopause, excess weight will begin to be deposited with the same physical activity;
  • Hormonal imbalance. Decrease in estrogen significantly slows down the metabolism. The body digests fats and carbohydrates longer;
  • Low activity. Menopause is often accompanied by retirement, maternity leave to take care of grandchildren. The woman begins to live at a slower pace.Decrease in activity instantly affects the figure: you move less, burn less calories, more fat is stored;
  • Psychosomatics. Psychologists explain the appearance of excess weight with a hidden grudge against a person. Women after 50 years often harbor many unspoken claims to relatives, adult children, colleagues and environment. This can lead to rapid weight gain.

3. What not to do to lose weight with menopause.

Gynecologists, cardiologists and nutritionists categorically forbid women to switch to mono diets, hunger strikes or interval meals during menopause.During hormonal changes, the cardiovascular and musculoskeletal systems react extremely sharply to the deficiency of minerals and vitamins. Therefore, strict diets and hunger strikes are prohibited. To lose weight and tone the body, it is better to switch to proper fractional nutrition.

4. What to do to lose weight during menopause.

  1. Keep calorie count. The method is very simple: choose foods from the Internet or special applications on your mobile phone, add up their calorie content and make up the menu.Ideally, it shouldn’t exceed 1200 calories.
  2. Maintain hormonal balance. Medicines with phytoestrogens can alleviate the condition during menopause: Klimadinon, Inoklim, Remens, Feminal.
  3. Observe the drinking regime. To combat hunger, drink at least 1.5-2 liters of water per day.
  4. Give up bad habits. Quit smoking and your appearance will improve. Nicotine negatively affects blood vessels, thickens the blood and increases the risk of heart attacks.
  5. Vitamins. Vitamins A, E, group B, trace elements: zinc, potassium, magnesium, selenium help to keep weight under control.
  6. Consultation with a doctor. Examination and consultations with a gastroenterologist, nutritionist will help to adjust nutrition so that the gastrointestinal tract does not suffer, but also does not gain excess weight. Also, the doctor selects a personal calorie intake based on your parameters and activity.

5. The list of foods that must be excluded from the diet during menopause.

Balanced nutrition during menopause excludes:

  • alcohol. Ethyl alcohol itself is a high-calorie product. Plus alcohol whets your appetite, so it’s easy to overeat during a meal;
  • salt. During menopause, it is dangerous to get involved in snacks and marinades. Salt provokes stagnation of fluid in the body, the appearance of edema;
  • sugar. Hormonal changes increase blood glucose and dramatically increase the risk of developing diabetes.Therefore, sugar and confectionery products are excluded from diets, replacing them with dried fruits and honey;
  • bakery products. Due to a decrease in metabolic rate, even a slice of bread can be deposited around the waist in the form of an unattractive fold;
  • saturated fat. These are substances that clog blood vessels, are deposited in the form of fat on the waist and do not benefit the body. If possible, butter, ice cream, cream, whole milk are excluded from the diet during menopause in order to lose weight.

6. How to eat properly to lose weight with menopause.

One of the most discussed topics on women’s forums: “How to lose weight with menopause?”. Nutritionists answer that this is real if you pull yourself together and follow simple recommendations:

  • to eat fractionally. To stabilize or lose weight, take food 4-5 times a day in small portions. Landmark – the volume of your palm;
  • Half of the diet is vegetables. But not potatoes. Focus on beets, carrots, various types of cabbage (white cabbage, cauliflower, broccoli), pumpkin, carrots, peas.In the season of cucumbers, zucchini and eggplants, introduce these vegetables into your diet. They are rich in fiber, minerals (potassium, magnesium), perfectly satisfy hunger;
  • “no!” fried. If you want a thin waist and fit in your favorite dress, then forget about fried potatoes and deep-fried pies. Only baked, stewed, boiled or steamed;
  • Focus on unsaturated fatty acids. There are many of them in flax seeds, pumpkin seeds, ocean fish, olive oil. Even women with modest means can afford to drink 1 tablespoon of flaxseed oil daily on an empty stomach;
  • Replace meat, bacon with dairy products (cottage cheese, cheese, yoghurts), boiled eggs, poultry.

7. Locomotor activity.

To stay slim and fit in the climacteric period, it is enough to follow the recommendations of the trainers:

  • avoid public transport as much as possible. Take a walk to the market for groceries, go for a manicure, and after gatherings with your friends, offer to wind a couple of circles in the park. It seems like nothing is difficult, but with such physical activity, you can not gain weight, bring the body into tone;
  • Climb the floor on foot.If you live above the 6th floor, then pause for 5 minutes;
  • Get a dog. Morning and evening one-hour walks in any weather will noticeably tighten the figure and insure against overeating in front of the TV while watching TV shows or news in the evening;
  • at any age and regardless of health condition, cardio training helps not to gain weight. Running, cycling, swimming perfectly train the musculoskeletal, cardiovascular system. Many women will be surprised, but the most numerous age category in various marathons and half marathons are participants aged 45-60;
  • Go to yoga or Pilates.Gentle physical exercise restores flexibility to the body, mobility of joints, soothes loose nerves and tightens the figure.

With menopause, a woman can be beautiful, slim, contented with life and herself. To do this, it is enough to follow the diet, play sports and love yourself at any age.

anti-age therapist of the ANACOSMA clinic

How to maintain a stable weight during menopause and is it worth doing?

Women during menopause often face the problem of maintaining a stable weight.

  • Menopause, menopause is not a disease, but a natural physiological process that follows its own laws.

Almost every third woman is prone to gaining excess weight after 45-50 years. One of the reasons is a decrease in metabolism and energy consumption, while a woman’s appetite may persist or be increased.

  • In addition to natural physiological changes in the body, one should not ignore and underestimate the psychological nuances of this difficult period for a woman.

The process of weight gain becomes especially difficult to control when a woman is not ready to accept her age, to see its advantages (and they undoubtedly exist), to enter this new period of life and go through it with dignity. Then a tasty piece for your favorite TV series, and another one, and another, will briefly cheer you up, but if such “psychotherapy” happens often, then excess weight will not keep you waiting.

  • At the same time, during menopause, it is undesirable to adhere to strict diets, trying to keep the weight of a young girl.Such stress for the female body does not pass without leaving a trace, it can also cause, subsequently, additional weight gain.

Many women are concerned about the relationship between weight and breast tumors. The risk of breast cancer from gaining or abrupt weight loss in a woman during menopause is under study. Indeed, there is evidence that weight gain, together with alcohol abuse, may carry a certain risk of cancer.

  • Overweight and obesity have been identified as serious risk factors. Scientists speculate that this is due to the fact that overweight people already have some kind of chronic disease that can cause DNA damage and cancer, over time.

Excessive adipose tissue in the body produces hormones that affect the growth of cells, and estrogen in the woman’s body continues to actively affect the tissues at a time when the ovaries themselves have already stopped producing it.In the course of the study, indeed, cases of breast and ovarian cancer were reported in overweight postmenopausal women. But not all tumors are hormone-dependent.

  • One of the main risk factors for breast cancer is age and increased breast density. So, directly with age, the risk of developing breast cancer increases (more than 60% of all detected cases are recorded after 55 years).

And another important fact: in almost 50% of women, the mammary gland has a high density, which can increase the risk of the disease.However, a false negative result may be obtained during mammography. In some controversial cases, an ultrasound of the breast can be more informative than mammography. Every woman should know this.

Being overweight is not good, but even if a woman has several risk factors for breast cancer, this does not mean that she will certainly get sick.

But the very fear of getting sick, increased anxiety and suspiciousness, can affect the quality of life.After menopause, a woman usually has many more productive years of her life. It is impossible to control everything in life. But a woman is able to make her choice in favor of a healthy lifestyle. She is also able to influence several risk factors directly related to her lifestyle.

In order to make it better and easier to track your weight during menopause, be guided by BMI (body mass index) on a special scale. But consider your body type (somatotype), which is genetically laid down.When taking into account the body mass index, the level of excess weight is more accurately determined than when tracking only weight, and the numbers will be more objective. Measuring waist circumference and waist-to-hip ratio (waist circumference divided by hip circumference) is another indicator of the risk of obesity and disease.

  • Any intense physical activity (such as active walking) can reduce the risk of various types of cancer. Just an hour to one and a half walk a week reduces the risk of breast cancer by almost 20%.
  • Eating food with a lower calorie content, a reasonable restriction of animal protein, sugar and alcohol, the inclusion of seafood and fish in the diet, regular, feasible physical activity, mental hygiene and a favorite pastime for the soul – this is the prevention of many diseases, which is in the hands of everyone women.

And do not forget that each age period has its own advantages and disadvantages, joys and problems, pros and cons, springs and winters.But it is this duality that makes a woman’s life complete.

The wisdom to find an individual balance and improve the quality of your life in adulthood is the gift of a true woman.

Be healthy!

Valeologist of the Department of Prevention M. Vereshchagin

What you need to eat in order not to gain weight, and what vitamins to drink with menopause

What vitamins to drink with menopause

Changes in the diet during menopause may not be enough.If you are not sure that you are gaining the right amount of nutrients from food alone in a day, supplement it with vitamin supplements. When choosing the best vitamins for menopause, pay attention to their composition. Complex preparations should include all or most of the following components:

  • B vitamins;
  • calcium;
  • iron;
  • vitamin D;
  • vitamin C;
  • magnesium;
  • potassium;
  • iodine;
  • zinc;
  • vitamin PP;
  • retinol;
  • alpha-tocopherol;
  • cholecalciferol.

All these minerals and vitamins after menopause and during active hormonal changes will help the work of the heart and blood vessels, prevent loss of bone mass, make the process of changes smoother, strengthen the psyche and help maintain youthfulness of the soul and body for a sufficiently long time.

What else to look for to ensure weight loss during menopause?

In addition to planning how to eat and what vitamins to use during menopause, there are several more habits that will help fight excess weight, but they are not directly related to nutrition.

  1. Long-term planning. Consider a plan to combat weight gain for several years – for example, short-term diets will not help, but proper nutrition will make your life more enjoyable.
  2. Reduced stress levels. Stress also affects weight. The less nervous you are, the less you overeat. Breathing, meditation, yoga, walking, boxing or knitting all have their own methods of dealing with stress.
  3. Engage in strength training. Remember, the more muscle, the better the metabolism.
  4. If you don’t sleep well, deal with it first. Lack of sleep has a bad effect on metabolic processes.
  5. Discuss the medications you are taking with your doctor. Perhaps some of them have weight gain in side effects, suddenly it will be possible to find analogues.
  6. Try to accept that you are changing with age. It is quite difficult to realize that we are all not getting younger and time takes its toll, but if this thought does not cause rejection, it will be easier.Sometimes problems exist only in our heads.
  7. If you have any doubts about your health, consult your doctor.

According to reviews, weight gain during menopause is a problem that can be solved. Proper nutrition, enough physical activity, the necessary vitamins and minerals, medical support if necessary – all this will help keep yourself in shape for many years.

Overweight with menopause: how to be slim and attractive

+
A

A gynecologist told how to deal with age-related obesity

Climax is a difficult period in a woman’s life.Hot flashes, mood swings, sweating are all symptoms of menopause. And among the signs is excess weight, which appears almost always.

WHY ARE WE FATTER?

According to statistics, more than 770 thousand women aged 40 to 49 live in St. Petersburg. It is at this age, according to doctors, that premenopause occurs, one of the most frequent consequences of which is gaining excess weight. There are several reasons for the appearance of additional kilograms in women with the onset of menopause.First, the ovaries stop producing estrogens, and the body immediately senses it. Estrone, obtained from the adrenal glands and adipose tissue, is not enough to maintain the usual hormonal levels, so various failures begin to occur. Sometimes, at the same time, a woman begins to literally suffer from hunger, she wants fatty foods. In this way, the body tries to get more fatty tissue from which more estrone can be pulled out.

In addition, according to , a gynecologist at one of the St. Petersburg diagnostic centers, Anna Kostanova , says that women’s metabolism slows down with age – according to some estimates, almost doubled.Of course, this also immediately affects the waist. Muscle mass also decreases, and the same efforts that were before are no longer enough to maintain it.

And being overweight is not at all so safe. Of course, 2-3 additional kilograms will not greatly affect your health, but during menopause, ladies usually gain at least 10 kilograms. And this is already fraught with complications in the heart, blood vessels, kidneys and joints. The risk of developing endocrine pathologies, including diabetes mellitus, which is often diagnosed during menopause, also increases.

VITAMINS ARE GOING TO HELP

Of course, the situation is not hopeless. Even during menopause, you can and should monitor your weight; there are many quite successful examples around us.

– First of all, you need to undergo a full examination, check hormones and the work of internal organs, – Anna Kostanova recommends.

If necessary, your doctor will prescribe hormone replacement therapy. And you need to pay attention to nutrition. It must be complete and balanced.But not only. It is very important that a woman in menopause gets enough fat – but correct, polyunsaturated. It is useful to take OMEGA-3 , you cannot do without vitamins – and it is better to take those that are specially designed for this particular period in a woman’s life. So, in the composition of the vitamin complex there should be B6 , since it contributes to the regulation of hormonal activity. Also note that vitamins contain B1 and B12 – they are involved in carbohydrate metabolism and are necessary for the normal functioning of the nervous system.

Photo: canva.com

It is also very important to pay attention to the fact that a woman gets enough vitamin D3 and boron – from food or in addition. During menopause, the risk of developing osteoporosis is very high, and these substances contribute to its prevention.

In addition, the painful hot flashes for women can be reduced if the vitamins contain soy isoflavones, created from soybeans.They contain a lot of phytoestrogens, thanks to which soy isoflavones can be used to lower blood pressure, strengthen the cardiovascular and nervous systems, and reduce hot flashes during menopause.

Ladies in menopause can also benefit from herbs – for example, sage, which has the ability to reduce sweating and hot flashes and regulates hormonal changes. Sage also contains saponins to relieve headaches.

It is also very important to review your diet, give up excess carbohydrates and sweets.More attention should be paid to vegetables and fruits. And it is also worth starting to count calories, even for those who have not done this before. At 50, you need to consume 200 calories per day less than at 30 and 40. If you eat as before, then the extra calories will have to be painfully driven off.

90,000 dyshormonal disorders leading to a set of extra pounds or even obesity

Menopause

Menopause is a period of slowing down and then complete cessation of the woman’s reproductive system.

This stage begins at the age of 45-55 and lasts the rest of your life. It is divided into 3 main periods:

  • Premenopause . The main symptom is an irregular menstrual cycle with a progressive increase in the time interval between periods. Lasts from 2 to 6 (on average – 5) years.
  • Menopause – the last menstruation, in most cases at the age of 50-51.
  • Postmenopause – 1 year after menopause.

It is during the period of premenopause and menopause that changes occur in a woman’s body, manifested by negative objective and subjective signs. And one of these signs, along with fluctuations in blood pressure, sleep disturbances, a feeling of hot flashes, is a pathological weight gain . If the average woman during menopause gains weight from 1-3 kg, then for some this figure is 3-7 kg or more. Moreover, in postmenopausal women, weight gain sometimes progresses, leading to 90,077 obesity.

The main reason for the increase in body weight , like other manifestations of menopause, is dyshormonal disorders, namely: the slowdown and complete cessation of the production of estrogen by the ovaries. A decrease in the level of estrogen in the blood promotes an increase in appetite – a woman begins to eat hard. In addition, estrogens, although significantly less than in the ovaries, are secreted by adipose tissue.

And therefore in the body, in order to somehow compensate for the deficiency of these hormones, complex physiological processes are triggered, leading to the deposition of fat.Do not forget about the role of another female hormone – progesterone. Indeed, with menopause, its formation in the ovaries also stops – there is no ovulation, no corpus luteum, and no progesterone. A deficiency of this hormone, as well as excess, contributes to obesity.

Physiological changes in a woman’s body often lead to secondary hypofunction of the thyroid gland. Insufficient production of thyroid hormones (thyroxine and triiodothyronine) is manifested by a slowdown in metabolic processes, and, as a result, obesity.There is also a purely psychological aspect of overeating at menopause . All negative manifestations (hot flashes, general weakness, sleep disturbances), the woman tries to “seize”, having received positive emotions from the intake of delicious and high-calorie dishes.

How to stay slim during menopause

If menopause itself is inevitable, then its negative manifestations, including weight gain, can be prevented. To do this, you need:

Reduce the intake of calories from food. The daily intake of calories in a woman during menopause should be in the range from 200 to 400 kcal. At the same time, the intake of white bread, pasta, potatoes, and fatty meat is sharply limited. However, fasting is unacceptable. Meals should be regular, containing low-calorie foods – bran bread, poultry, fresh vegetables and fruits.

Increase calorie consumption. Intensive sports during menopause are difficult, and not justified.But regular physical activity, walking, walking long distances – all this is accompanied by the burning of calories.

Normalize estrogen levels . The easiest way is substitution therapy with appropriate drugs. But here’s the trouble – many of these drugs containing synthetic estrogens have various side effects, incl. and weight gain. There is a way out – this is the intake of phytoestrogens. These organic compounds are found in plants, are not hormones, but when they enter the human body, they have an estrogen-like effect.There are especially many phytoestrogens in cereals, legumes, vegetable oils (flax, sunflower), in red grapes, in some herbs (alfalfa, clover). A whole group of drugs has been synthesized (Estrovel, Klimadinon, Feminal), which, along with phytoestrogens, contain vitamins, trace elements, amino acids.

It should be noted that all phytoestrogenic drugs, like other drugs, should only be taken as directed by a physician.

Climax – Symptoms and treatment – Make an appointment

From the metro station Nakhimovsky prospect (5 minutes walk)

From the Nakhimovsky Prospekt metro station, exit to Azovskaya Street, then after 250-300 meters turn left onto Sivashskaya Street, then after 40-50 meters turn right into the courtyard.

From the children’s clinic and maternity hospital in Zyuzino (10 minutes walk)

From the children’s clinic and the maternity hospital in Zyuzino, you need to go to Azovskaya street, then turn to Bolotnikovskaya street and, before reaching the narcological clinical hospital N17, turn left into the courtyard.

From the metro station Nagornaya (15 minutes)

From the Nagornaya metro station you can get to our medical center in 15 minutes, having traveled 1 metro stop.

From Varshavskaya metro station (19 minutes walk)

From the Varshavskaya metro station, it is convenient to take trolleybuses 52 and 8 from the stop “Bolotnikovskaya ulitsa, 1” to the stop Moskvoretsky market, then walk 550 meters

From metro Kakhovskaya (19 minutes walk)

From the Kakhovskaya metro station, go to Chongarsky Boulevard, follow Azovskaya Street, turn right onto Bolotnikovskaya Street, then after 40-50 meters (behind house number 20, turn to the left into the courtyard)

From the Chertanovskaya metro station Chertanovo (20 minutes)

From Chertanovo district to our medical center can be reached from Metro Chertanovskaya in 20 minutes or on foot in 35-40 minutes.