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Thus, while diets with little or no nutrients have every opportunity to lead to weight gain in the short term loss their effects on muscle mass and metabolism make weight saving difficult.
How to Lose Excess Weight Around Menopause (and Prevent It)
Some people have a good chance of noticing weight gain during the perimenopausal period, and losing it can be a challenge to menopause Beginning. Instead of counting calories and kilos, it is better to focus on a healthy lifestyle.
Losing credibility during and after menopause You can never be satisfied.
Changes in hormones, stress, and the aging process may work against you.
However, there are some steps you can take to arrive loss It is easy to make.
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Menopause officially enters when someone has not had a menstrual cycle for 12 months. It can be very serious almost simultaneously. to lose weight.
Almost everyone even notices that they are starting to arrive during menopause, which can begin as early as 10 years ago. to menopause .
Here, many things play a role in weight gain. menopause , including:
- Hormonal fluctuations. Both high and fairly low estrogen levels can lead to more fat storage (1, 2).
- Loss of muscle mass. This is done by age, hormonal changes, and loss of physiological power (3, 4).
- Sleep deprivation. Many women have difficulty sleeping menopause Sleep deprivation is associated with weight gain (5, 6, 7).
- Increased insulin resistance. Women often become more resistant to insulin as they age, making it more difficult to lose weight (8, 9).
Additionally, fat storage in the hips and thighs, menopause this field increases the risk of metabolic syndrome, diabetes 2 and similar and heart disease (9).
That is why the strategy is that the loss promotes belly fat, which is more relevant at this stage of life.
Resumption.
Menopause can cause changes in hormonal loss muscle mass, poor sleep, and insulin resistance. These effects may increase the risk of weight gain
To lose weight, and caloric deficit.
According to certain studies, the energy cost of a woman’s state of tranquility or the number of calories burned during relaxation, and then, menopause (4).
However, it is interesting to try a diet that contains few nutrients to lose For example, too few calories may lead to weight gain loss harder.
Studies have shown that restricting calories leads to lower loss muscle mass and subsequent decrease in metabolic rate (10, 11).
Thus, while diets with little or no nutrients have every opportunity to lead to weight gain in the short term loss their effects on muscle mass and metabolism make weight saving difficult.
Additionally, lack of caloric intake and reduced muscle mass can lead to bone loss. loss This may increase the risk of osteoporosis (12).
Adopting a healthy lifestyle that can be maintained over time can help lower metabolic rate and muscle mass. you lose with age.
Resumption.
weight requires a caloric deficit. loss However, increasing caloric intake is critical. the loss from muscle mass, which accelerates the metabolic decline that occurs with aging.
There are four calories that have been shown to help with weight loss loss during and beyond the menopausal transition.
Low-carb diet.
Many studies have shown that low-carb diets are very good for weight loss loss and also helps reduce abdominal fat (13, 14, 15).
Although included in many peri- and postmenopausal low-carbohydrate studies, only a few studies have been conducted in this population.
In one of these studies, postmenopausal women were on a low-carb diet lost 21.8 pounds (9.9 kilograms), 27.5% of body fat, and 8.9 centimeters of waist (16) during 6 months.
In addition, carbohydrate intake need not be very low to arrive loss .
In another study, an old diet with about 30% of calories from carbohydrates resulted in a greater reduction in abdominal fat and body weight than a low-fat diet. The low-fat diet consisted of 55-60% of carbohydrates (17).
Mediterranean Diet
Although the Mediterranean diet is more popular for improving health and lowering the risk of heart disease, tests show that it may still help you lose weight ( 18 , 19 ).
Similar to studies on low-carbohydrate diets, most studies on the Mediterranean diet have looked at both men and women, rather than peri- and postmenopausal women.
In one study of men and women over age 55, those who followed a Mediterranean diet had significantly reduced belly fat. Their diets were supplemented with nuts or olive oil (20).
Vegan or vegetarian diets
Vegan or vegetarian diets have yet to show that they encourage weight loss loss (21).
Older studies in postmenopausal women show significant weight loss loss Improved welfare among groups assigned a vegan diet (22, 23).
A 2018 survey recommended that vegetables around menopause felt lazier zy vasomotor signs (such as hot flashes) and physiological signs than omnivorens (24).
Nevertheless, a more flexible vegetarian layout that includes dairy products and test rounds has been shown to function perfectly with older women (25).
Resuming.
Among low-carbohydrate, Mediterranean, vegan, and vegetarian diets have been shown to have superior qualities during menopause and menopause .
Most people do the least about exercise as they age.
However, physiological exercise has the opportunity to be more relevant than ever! menopause .
It has properties to ensure better mood, promote healthy weight, and protect muscles and bones (26).
Resistance training with weights or tires is likely to be very effective in maintaining or increasing muscle mass. Dead muscle mass usually decreases with hormonal changes and age (27, 28, 29).
Resistance exercise of any kind is beneficial, but recent studies have shown that performing the maximum number of repetitions is effective in reducing abdominal fat (30, 31).
Aerobic or cardiovascular exercise is still superior. for menopause Field studies have demonstrated that it can reduce abdominal fat and retain muscle mass at the same time weight loss. loss ( 32 , 33 , 34 ).
A combination of resistance and aerobic exercise may be the best strategy for weight loss. loss ( 35 ).
Resumption.
Resistance training and aerobic exercise have every opportunity to help fat loss prevent muscle loss. loss It often occurs here menopause .
Techniques to improve quality of life and gain weight include loss easier during menopause .
Ensure high quality, relaxing sleep
Many women in menopause Hot flashes, nocturnal sweating, stress, and other physical effects of estrogen deficiency can make it problematic to get to sleep (36).
However, high-quality adequate sleep is fundamentally important for getting and maintaining a slim weight.
Those who do not nap enough mirror higher levels of the “hunger hormone” ghrelin, lower levels of the “fat hormone” leptin, and are more likely to be overweight (37, 38).
Research Psychotherapy
Cognitive behavioral therapy (CBT), a useful psychotherapy construct for insomnia, has the ability to harness girls who experience signs of low estrogen.
According to a 2019 study, postmenopausal women who received CBT had longer sleep duration of their insomnia in the 6-month direction than women who received sleep hygiene education or sleep restriction (39).
Sleep restriction is considered part of CBT. The goal of sleep restriction is considered to be targeted during the time spent in bed, awake and waking.
Try acupuncture!
Acupuncture still has a way to go.
One study showed a 36.7% reduction in the frequency of passion eruptions in the 6-month direction. Various studies have shown that acupuncture can increase estrogen levels, which can help reduce symptoms and promote better sleep (40, 41).
Finding Ways to Relieve Stress
Related Stress Still Matters the menopausal transition.
Stress not only increases the risk of mental disorders and vascular disease, but also increases cortisol levels, which are associated with increased body fat (42).
Various studies have shown that yoga can help reduce stress and simplify symptoms in pregnant women. menopause (43, 44 , 45 ).
Resumption.
certain configurations in the form of life, such as better quality sleep, you have every opportunity to help simplify the management of your menopause symptoms. As a result, weight loss may freeze more easily.
Here are other recommendations that have a good chance of helping your weight loss during menopause or at any age.
- Eat enough protein. Protein keeps you full and satiated and helps stimulate your metabolism and contracting muscles. loss during weight loss ( 46 , 47, 48).
- Include dairy products in your personal menu. Studies have shown that dairy products help reduce fat and help retain muscle mass at the same time (49, 50). you lose Lose fat while retaining muscle mass (49, 50).
- Eat foods with lots of soluble fiber. Eating fiber foods such as flaxseeds, Brussels sprouts, avocados, and broccoli can help increase in-nuclear sponges, reduce hunger, and promote weight loss. loss (51, 52 ).
- Drink green tea. Green tea contains epigallocatechin belly rock (EGCG) with a caffeine connection. These have a good chance to help burn fat (53, 54, 55).
- Practice Responsive Food. Clothes tables help reduce stress and improve interaction with food, so you ultimately move less (56, 57).
Resumption.
Use Wise Food and Weight Support Products and Drink Drink loss can help you lose weight during menopause .
While weight loss is your most important goal, creating a structure that you can maintain and keep is fundamental.
Also, focus on the well rather than the number on the scale.
Focus on a balanced diet of movement, adequate sleep, calorie formulas, and maintaining a healthy lifestyle by moving, sleeping, and using it to help you look and feel your best is what interests me! menopause and beyond.
Last checked on May 12, 2021 at Physicians
As explained in this post:
Our experts are keeping an eye on the place for health and wellness every day and will update their notes as fresh information becomes available.
How Overweight Is Lost After Menopause
You may have wanted to lose weight at different steps in your life. Maintaining a healthy weight is an open-ended commitment and an easy path to get rid of.
If you are young, coming back from weight gain is easy. But after menopause It can be more difficult before you arrest yourself with authority. loss after menopause It is important to understand how the body changes during this transition.
What is menopause?
Toward the middle of age 40 until the end of age 40, your body begins to pass from having children. Your phase is over forever and you can no longer be heavy.
A lot of people think so. menopause This is when you lead into your final trimester. This early phase is actually called the peri-menopausal phase and typically lasts 4 years. After menopause Your body produces considerably less estrogen and progesterone hormones, but hormone levels vary during the menopausal cycle. Hormone levels go up and down, but you probably suffer from joint symptoms. to menopause Hot flashes, sleep problems, irregular menstrual periods, etc.
Understanding Weight Gain During Menopause
If you are young, weight gain tends to nestle around your hips and thighs. As you get older, weight gain moves to the middle lobes. This can be a damper as you adapt to a different body shape than before.
In addition, the same hormonal configuration that causes a shift in weight distribution makes it even more difficult to lose weight to lose Mass. It has the ability to affect you sensually. It also carries additional risks for your well being. The heavier you are, the higher your risk of
- Acute heart and vascular disease
- Heart disease
- Smoothing
- High blood pressure
Postmenopausal Weight Loss Tips
Since disrupted hormone balance is thought to be the cause of weight gain, one might think that hormone therapy could solve the problem. Hormone therapy is associated with weight gain, but it also comes with risks to your well being.
Most doctors do not recommend hormone therapy in the absence of other health problems. Instead, you should try to menopausal Weight gain through diet and physiological exercise.
Create a sustainable project. Weight loss is a long-term goal and thus becomes a footnote to touch. To maintain your weight loss you must bring structure to your life that makes you feel good. Do not think of “going on a diet.” Request a relationship with food instead. Turn a healthy table into value.
Lighten up. Intensive diet and exercise regimes often cost healthy and calorie obligations. Mass loss pace may provide short-term results, but will they also continue to exist? overcrowding. loss The point is to drive you to snack less and drive more. Eat healthy and track how much you eat. It’s not bad to deny yourself good food from time to time, but every day doesn’t have to be a cheat day.
Rely on aerobic exercise. Burning more calories than you do is what causes confidence! loss You should get at least 30 minutes of energy 5 days a week. Remember that small adjustments can make a big difference. When going shopping, park in the back of the parking lot. Take the stairs instead of the elevator.
Consider strength training. Muscle burns more calories than fat. Men are indeed muscular – that is one of the reasons men arrive more easily than women. to lose They are easier to arrive at than women. By embracing strength exercises, you increase your own chances of controlling your personal authority in the long run.
Getting caught. Menopause often leads to poor sleep quality, which can exacerbate weight gain. Lack of sleep is an extra burden on your body. Recommendations to improve sleep include
- Do not use electronics one hour before bedtime
- Make a schedule – get up at the same time each day and go to snooze
- Create a measured environment without distractions
- If you still have sleep problems, consult your doctor or sleep specialist
Consider your own medications. Read about possible side effects of your medications. Weight gain can be a side effect. If you think one of your medications is causing weight gain, talk to your own doctor. He or she may give you a candidate or give you another opinion.
Add to your expectations. No matter how hard you work, your results may not be what they were 20 years ago. Some physical configurations are inevitable then menopause Appreciate your body for all it has done and concentrate on what you experienced, not what you see in the mirror.
Sources indicate.
Cleveland Clinic, “Menopausal Weight Gain: Is It Inevitable?”
Harvard Medical School: “Winning the Postmenopausal Weight Battle” menopause .”
Women’s Health: “The Menopause Base.
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