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How to lose weight during menopause?

BingMag.com How to lose weight during menopause?

Overweight and obesity is one of the most important problems that many women experience as they approach menopause and beyond. Weight gain during menopause is partly due to a decrease in estrogen levels. Aging, decreased metabolism, and insomnia can also contribute to obesity.

Some postmenopausal women who are trying to lose weight have difficulty losing weight. Although losing weight during menopause can be a challenge, there are several ways you can help you gain the right weight. This article by BingMag Meg discusses the relationship between menopause and weight and effective weight loss strategies. Follow us to the end of this article.

  • 25 golden tips for dieting to lose weight and improve your health

Why does menopause make weight loss difficult? Menopause begins when a woman does not menstruate for 12 months. Many women find that they begin to gain weight before menopause. Weight gain in some women may be seen from a decade before the onset of menopause. Several factors play a role in weight gain during menopause, including:

  • Hormonal fluctuations ; Changes in estrogen levels can lead to an increase in stored fat in the body.
  • Loss of muscle mass ; Due to aging, hormonal changes and decreased physical activity, muscle mass decreases and as a result, the body's metabolism decreases.
  • Inadequate sleep; Many menopausal women suffer from sleep disorders. This is associated with weight gain.
  • Increased insulin resistance ; Insulin resistance causes the body's cells to react less to the hormone insulin, resulting in high blood sugar. In many women, insulin resistance develops with age, which can make weight loss more difficult.

During menopause, most body fat is stored in the abdomen instead of the buttocks and thighs. Abdominal obesity increases the risk of metabolic syndrome, type 2 diabetes and heart disease. Therefore, strategies to reduce belly fat are especially important at this stage of life. Reduce calorie intake to reach the right weight

BingMag.com How to lose weight during menopause?

In order to lose weight, you must Get fewer calories. According to some research, resting energy intake or the amount of calories a person burns at rest decreases around menopause and beyond. Therefore, postmenopausal women need fewer calories than other women.

Although it may seem tempting to follow very low-calorie diets to lose weight fast, you should note that sometimes Severe calorie intake makes weight loss more difficult.

Research shows that severe calorie restriction leads to reduced muscle mass and decreased metabolism. This is why very low calorie diets cause weight loss in the short term, but make weight loss difficult in the long term. In addition, inadequate calorie intake and loss of muscle mass can have a negative effect on bones and increase the risk of osteoporosis. , Helps maintain the body's metabolism and partially prevents the loss of muscle mass.

The effect of diet on weight loss during menopause

BingMag.com How to lose weight during menopause?

Evidence shows that the following four types of diets help to lose weight during menopause:

1. Low Carb Diet

Many studies have shown that low carb diets are effective in weight loss and can help reduce belly fat. One study found that postmenopausal women lost 9.9 kg of weight after 6 months of following a low-carbohydrate diet and their waist circumference decreased by 9.8 cm.

Carbohydrates should be severely restricted. The results of a study showed that a diet that provides 30% of calories from carbohydrates is more effective in weight loss than a low-fat diet. In a low-fat diet, carbohydrates provide 55 to 60 percent of calories.

2. Mediterranean Diet

Although most people recognize the Mediterranean diet as a diet that reduces the risk of heart disease, studies show that it also helps with weight loss. In a study of men and women 55 and older, following a Mediterranean diet was associated with a reduction in belly fat.

A Mediterranean diet based on the consumption of whole grains, fruits, vegetables, legumes, and nuts , Fish and extra virgin olive oil are designed. By following this diet, you can eat moderate amounts of chicken, eggs and low-fat dairy, but you should reduce your intake of red meat and sweet snacks.

3. Vegetarian diet

Vegetarian diet and vegan diet (absolute vegetarianism) help to lose weight. Older studies on postmenopausal women show that a vegan diet is effective in losing weight and improving health. Women who follow this type of diet experience less hot flashes and other menopausal physical symptoms than other people.

There are many different types of vegetarian diet. Some vegetarians consume dairy products and eggs and avoid only meat. People who choose a vegan diet completely eliminate animal products from their diet. Older women are advised to follow a flexible vegetarian diet that includes dairy and eggs.

The best exercise for weight loss during menopause

BingMag.com How to lose weight during menopause?

In most people, the amount of physical activity decreases with age. Exercising during menopause is very important. Exercise improves mood, helps maintain a healthy weight, and protects muscles and bones.

Resistance exercise with weights or stretching is great for maintaining or even increasing muscle mass. They are effective. Usually, aging and hormonal changes reduce muscle mass. Aerobic or cardio exercises are also great for menopause. Studies show that aerobic exercise reduces belly fat while maintaining muscle mass while losing weight. The best strategy for losing weight during menopause is to do resistance training and aerobic exercise at the same time.

  • The most important points for exercising at home without a club and trainer

Relationship between lifestyle modification and weight loss during menopause

BingMag.com How to lose weight during menopause?

If you live during menopause Use the following methods to improve your lifestyle and help you lose weight: Get enough sleep

Many menopausal women experience hot flashes, night sweats, stress and Other side effects of estrogen deficiency include difficulty sleeping. Adequate and quality sleep is essential to achieve and maintain a healthy weight. Sleep deprivation increases the levels of the hunger hormone ghrelin and decreases the level of the satiety hormone leptin. For this reason, there is a link between insomnia and being overweight.

Get help from psychotherapy

Cognitive behavioral therapy (CBT) is a type of psychotherapy that helps treat insomnia. It may be helpful for women who experience symptoms of estrogen deficiency. Scientific evidence shows that CBT is more effective in relieving insomnia than sleep hygiene education or treatment for sleep deprivation. Treatment for sleep deprivation is part of CBT. The goal of sleep deprivation treatment is to purposefully reduce the amount of time you spend in bed waking up.

Try acupuncture

Acupuncture can also work for postmenopausal women be useful. In one study, the use of acupuncture reduced hot flashes by 7.36 percent. A review of several different studies shows that acupuncture increases estrogen levels, thereby helping to reduce menopausal symptoms and improve sleep.

Find a way to reduce stress

Reduce stress It is important during menopause. In addition to increasing the risk of heart disease, stress also raises cortisol levels. Cortisol is a hormone that is involved in increasing the amount of fat stored in the abdomen. Scientific evidence suggests that yoga can help reduce stress in postmenopausal women. Weight Loss Nutrition

BingMag.com How to lose weight during menopause?

The following tips will help you lose weight, including postmenopausal women. :

  • Increase the amount of protein in your diet ; Protein stimulates satiety, increases the body's metabolism, and helps maintain muscle mass while losing weight.
  • Include dairy in your diet ; Various studies show that dairy products can help reduce body fat and maintain muscle mass.
  • Eat foods containing soluble fiber ; Eating high-fiber foods such as flaxseed, avocado, and broccoli increases insulin sensitivity and helps reduce appetite and weight loss.
  • Drink green tea ; Green tea is effective in burning fat due to its caffeine and epigallocatechin gallate (EGCG).
  • Practice conscious eating ; Making smart food choices, spending enough time eating, chewing well and not eating while watching TV or working on the computer are all components of conscious eating. Eating consciously prevents overeating and helps to lose weight. Many women become overweight and obese. Keeping your weight in the right range prevents chronic diseases and improves your quality of life. Following a healthy diet, increasing physical activity, getting enough sleep, and controlling stress are some of the ways to help you lose weight during menopause. This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Source: healthline

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