Как снизить вес в период менопаузы

Menopause is a physiological phenomenon that is accompanied by a lot of psychological, emotional, and physical signs. Among them, weight gain is a major concern for postmenopausal women. 

What is menopause weight gain? How to lose weight during menopause? Why is it so hard to lose weight during menopause? In this article, we will answer all these questions and more. Just keep reading till the end to find out.

Why do women gain weight during menopause?

Menopause, which is when the ovaries stop producing eggs and you no longer have periods, usually happens between the ages of 45 and 55, although this age can vary from person to person.

This physiological phenomenon is accompanied by physical signs (hot flashes, fatigue, night sweats, etc.) but also psychic and emotional signs (change in libido, etc.).

Who says menopause also says, in many women, weight gain. This is due to the hormonal change that takes place in the body and which can modify the appetite. But in reality, it is not menopause in itself that is responsible for weight gain, but rather age, which tends to modify the silhouette.

Indeed, fat is distributed differently from the age of 35 and tends to be located around the belly rather than on the hips or buttocks.

How risky is weight gain after menopause?

Weight gain after menopause can be a significant risk to overall health. Women who gain weight during this time are more likely to develop a range of chronic health conditions, including cardiovascular disease, type 2 diabetes, and certain types of cancer. Additionally, carrying extra weight can also lead to decreased mobility and independence, as well as decreased self-esteem and quality of life.

However, the risk of weight gain after menopause can be mitigated through lifestyle changes, such as adopting a healthy diet and engaging in regular physical activity. In addition, it is important to work with your healthcare provider to monitor your overall health, as well as to identify and address any underlying health conditions that may be contributing to weight gain.

It is important to remember that every woman’s experience with weight gain after menopause is unique, and it is essential to work with a healthcare professional to develop a customized approach that is tailored to your individual needs and goals.

By taking a proactive approach and working closely with your healthcare provider, you can reduce your risk of weight gain and improve your overall health during this time.

Как снизить вес в период менопаузы

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

Preventing weight gain after menopause is a critical aspect of maintaining overall health and wellness. With a decrease in hormones, the body’s metabolism slows down, making it easier to gain weight and more challenging to lose it. However, with the right approach and dedication, it is possible to maintain a healthy weight during this time.

Here are some of the best ways to prevent weight gain after menopause:

Adopt a Healthy Diet

A balanced and nutritious diet is essential for preventing weight gain after menopause.

Eating a variety of nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains, can help to provide your body with the fuel it needs to maintain a healthy weight. In addition, limiting your intake of processed and high-fat foods can help to reduce the amount of calories you consume each day, which can help to prevent weight gain.

Engage in Regular Physical Activity

Regular physical activity is another key component of preventing weight gain after menopause. Aim to engage in at least 30 minutes of moderate-intensity physical activity each day, such as brisk walking, cycling, or swimming.

Resistance training, such as weightlifting, can also be an effective way to maintain muscle mass and boost metabolism, which can help to prevent weight gain.

Manage Stress Levels

Stress can also contribute to weight gain after menopause, so it is essential to find effective ways to manage stress levels. Engaging in relaxation techniques, such as yoga or meditation, can help to reduce stress levels and promote overall well-being.

Monitor Hormonal Changes

Hormonal changes can also contribute to weight gain after menopause, so it is essential to monitor your hormones and work with a healthcare provider to address any imbalances. This may include using hormone replacement therapy or other medications to manage symptoms and prevent weight gain.

Get Enough Sleep

Getting adequate sleep is also critical for preventing weight gain after menopause. Aim for 7-8 hours of quality sleep each night to promote overall health and well-being.

Why should you pay attention to your weight during menopause?

Obesity problems have been proven to be much higher in post-menopausal women than in pre-menopausal women. On average, the weight gain of a woman around her fifties is 0.7 kilos per year, regardless of her type of morphology or her ethnic origin. 

It is important to know that obesity is much more prevalent in postmenopausal women for several reasons, in particular, because of a slower metabolism and less regular physical activity.

Beyond aging itself, women in their fifties are more exposed to factors that increase the risk of weight gain (lack of estrogen, mood swings, insomnia, fatigue, etc.). It then becomes more difficult to lose weight after 50 years.

However, a great deal of research supports the theory that weight gain in women in their fifties is the primary result of aging and lifestyle changes, and that menopause itself is not very little responsible for this famous weight gain.

Lose Weight During Menopause

Lose Weight During Menopause FAQs.

What diet is best for weight loss in menopause?

As we age, our bodies change. Our appetite also evolves: during childhood and adolescence, we need many vitamins and trace elements to enable our body to use them for growth. Conversely, when we get older, our nutritional needs are lower, especially if our level of physical activity drops.

To adapt our diet to these changes in lifestyle, it is sometimes necessary to rebalance food after menopause, so that your meals are in line with your caloric needs. A few simple tips can help you achieve this:

  • Eat light in the evening;
  • Do not snack and wait to feel the first signs of hunger before you sit down to eat;
  • Do not force yourself to have meals at fixed times: we sometimes do not want or need to eat, especially if we remain inactive during the day.

What is the best exercise to lose weight during menopause?

After 50 years, our muscles are no longer in the same state as when we were 20 years old. Our physical form is different too, and our abilities have declined.

In fact, getting into sports to lose weight is often more difficult at 50 than at 20. To achieve this, start slowly, listen to your body and only pick up the pace if you feel able.

You can turn to gentle activities, such as:

  • the gym ;
  • walking ;
  • the bike.

These activities will make you burn calories without forcing too much or increasing your heart rate. The key is to practice a sport regularly and for several weeks before you can feel the effort.

Is it possible to lose weight during menopause?

If you are wondering if it is possible to lose weight during menopause, the answer is yes! 

A lot of Women lose weight at menopause. But on the condition of respecting certain food hygiene to reduce the swollen belly at menopause and practice regular physical activity to keep a certain shape and maintain muscle tissue at its peak level.

How to lose weight after 50?

We have seen that some people, after menopause or around the age of 50, tend to take on a few forms. But rest assured: whether at 20 or 50, it is quite possible to lose a few pounds that are deemed superfluous thanks to a slimming program to be respected.

You can call on a nutritionist to take stock of your diet and consider a new diet adapted to your needs and your lifestyle, which changes over time.

Similarly, it is quite possible to play sports after menopause. All you have to do is adapt the activities to your physical condition and find a sport to burn calories, without forcing too much on the muscles or the cardiac system, especially if you don’t have a sporty profile.

The Bottom Line.

Menopause can be a challenging time for many women, with changes in hormone levels often leading to weight gain. However, it is important to remember that this weight gain is not inevitable and can be prevented through a combination of diet and exercise, stress management, hormonal monitoring, and adequate sleep.

A balanced and nutritious diet that includes a variety of nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains, can help to maintain a healthy weight. Regular physical activity, such as brisk walking, cycling, or swimming, can boost metabolism, build muscle mass, and prevent weight gain.

Stress management techniques, such as yoga or meditation, can also play a role in preventing weight gain. Monitoring hormonal changes and working with a healthcare provider to address any imbalances is essential to maintaining a healthy weight during menopause.

Наконец, getting adequate sleep each night is important for overall health and well-being and can also help to prevent weight gain.

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