In one large observational study from the Women’s Health Initiative, a long-term national health study and government program, women who closely followed the reduced carbohydrate eating plan (about 40% carbohydrate, moderate in fat and higher in protein) were at a decreased risk for postmenopausal weight gain. According to the recommendation of EMAS, women should be supported, among other things, in regular exercise and in creating a diet in accordance with national nutritional guidelines, to manage health risks, and prevent excessive body weight gain . The study concluded that CHD risk in postmenopausal women is likely to be explained by estrogen deprivation.35 The investigators suggest that the observed changes within the body fat composition is attributable to the decrease in serum estrogen levels at the onset of menopause. The women selected to be enrolled in this weight loss intervention gained 10.7 ± 5.6 kg during the postmenopausal period.29 After the intervention, the women reported significant declines in body weight in comparison to their body weight at baseline (p 29 However, at the 12-month follow-up, women regained 2.5 ± 3.3 kg and exhibited increased BMI (p p p 29 This suggests that weight gain that occurs during menopausal transition may inhibit efforts to lose weight in the postmenopausal period and decrease risk of CVD in midlife women. It has been proven that behavior that includes healthy eating and more intense physical activity in women in menopause is effective in reducing body weight, in particular the fat mass, whereas fat-free mass is maintained, and bone mass even increases. Ward explains that because the menopause diet in her and Wright’s book includes satisfying portions of enjoyable foods, and since it’s not overly restrictive, it’s more likely to be sustainable and effective. Here’s what a day of eating on the menopause diet by Ward and Wright looks like. Ward also stressed the importance of physical activity for weight loss and other problems that can arise as you enter menopause. With hormone fluctuation, one can easily struggle with severe mood swings and depression. With hormone replacement therapy, individuals can improve their insulin sensitivity. Moreover, with an improved weight, not only can one feel good about themselves, but they also have enhanced energy and the confidence to go out without having to worry about any hot flashes occurring. "That was remarkable to me because, as we all know, weight collects around your middle during menopause/postmenopause," she says. Aside from the dietary changes, she signed up for water walking at the YMCA and spends 15 minutes in the sauna each time she visits. "If I dropped lower than that, the weight loss stopped, and if I ate more, it slowed." "My calorie intake for weight loss was about 1,500 calories a day," she says. Rather let herself slide into a depression and unhealthy habits, she decided to raise money for childhood cancer by training for the 25-mile CureSearch Ultimate Hike. “Avoiding large amounts of simple carbohydrates, prioritizing protein and eating enough fiber-rich foods and healthy fats can help keep metabolism steady and prevent unnecessary weight gain,” says Dr. Jordan. This can help ease symptoms of menopause—yes, even weight gain—especially when paired with a balanced diet and regular exercise. The hormonal changes that occur during menopause can increase the risk of certain health conditions and exacerbate symptoms such as mood swings, hot flashes, and weight gain. "Compared with placebo and active comparator, semaglutide induces mostly mild and transient gastrointestinal disturbances and increases the risk of cholelithiasis."16 However, these risks may be due to the presence of obesity, long-term diabetes, and the use of other drugs.16 The answer is not to exercise more and eat less. Why is it hard to lose weight in menopause? Specifically, women felt that other individuals may not appreciate their experiences of the transition or understand because of their non-traditional menopause (e.g., had a hysterectomy).Finally, by promoting cellular energy throughout the body (including the brain), creatine may help to blunt fatigue and boost mood.24 25There are stress busting exercises, which are very helpful for menopausal women.Exercise has numerous other health benefits, including increasing your muscle mass, balance and stamina, which are incredibly important to our health as we age.As your levels drop, you begin to burn about 250 to 300 fewer calories per day than when you were younger, which may add weight gain to your list of menopause symptoms.Care should also be taken not to practice excessive exercise without adequate caloric and protein intake.Either bodyweight exercises or weights.” Diet, sleep, and exercise are not the only things that influence weight. To help you achieve your goals, we’ve developed a meal plan specifically for women suffering from menopause symptoms. As we have noted in other places on our site, you do not have complete control over how much weight you lose, how fast you lose it, and what body parts you lose it from. This can happen to anyone with advancing age if boay fat increases, but it is possible that a dramatic menopause-induced change in body composition could make it worse.21 In menopause, specifically, it may increase due to declining estrogen, increased abdominal fat, aging, and of course genetic factors.17 W. Gregory, in “Responses of pre- and post-menopausal females to aerobic conditioning,” Medicine and Science in Sports and Exercise, vol. V. Bonganha, M. Conceição, M. Chacon-Mikahil, and V. Madruga, in “Response of the Resting Metabolic Rate after 16 Weeks of Resistance Training in Postmenopausal Women,” Revista Brasileira de Medicina do Esporte, vol. S28, 2003, the menopausal status was undefined, and participants were 50–70 years of age. Collins, in “Cardiac rehabilitation for the treatment of women with chest pain and normal coronary arteries,” Menopause, vol. The findings of this systematic review indicate that a narrow segment of the population has been studied (i.e., predominantly white, middle-class women). Day Menopause Diet Plan for Weight Loss (Hormone-Friendly Foods) “In order to remove weight as you get older, you have to lift weights,” stresses Peeke, who notes it’s key to reversing the metabolism-wrecking muscle loss that occurs naturally with age. Dietary changes will likely be needed to ensure weight loss during and after menopause. “The study reinforced that carrying belly fat, even if you’re not overweight or obese, is a risk for heart disease.” Starting during your perimenopause years, a slower metabolism plus the loss of hormones are a double-whammy that can make it harder to maintain your weight.“Some women experience increases in hunger and food intake as estrogen levels fluctuate, as estrogen has been shown to suppress appetite in animal studies,” she says.The best menopause plan will look different for each person.Focus on eating a low-GI (GIycemic Index) diet – replacing refined, white carbs with wholegrain versions and eat little and often to stabilise energy levels.As there is a clear interaction between sleep and stress,26 focusing on stress reduction and self-care may be an important first step and could improve adherence.Weight gain during menopause affects many women.You may get added weight management benefits if you’re on hormones for other reasons, but it’s not recommended to take HRT for weight loss.Because of this, I’ll sometimes wake four or more times a night, as the red sections of this readout from my smartwatch show.Traditional hormone replacement treatments have raised fears of increased risks for heart disease, Alzheimer’s, and breast cancer, so the topic is controversial. And surprisingly, it’s not about adopting one diet for the rest of your life. Dr. Cabeca says, “Women in America suffer greater menopause-related issues — up to 800% more — than other women around the globe.” According to Brazilian research, as a woman’s size increases, her menopausal symptoms worsen. And scientists know that body-wide inflammation triggers fat cells to shut off their fat-burning powers. As an award-winning registered dietitian, I help menopausal women navigate this challenging issue. If you are not getting enough sleep, or the quality of sleep you have is poor, it will lead to weight gain down the road. Create a community that supports your goals of healthy eating and increased physical activity. Some professionals recommend intermittent fasting to help cut down body fat, but a rule that is a bit easier to stick to is no eating after 7 p.m. In Europe, recommendations for a balanced healthy diet are described in the Food-Based Dietary Guidelines (FBDGs) 13,14,15,16,17,18,19,20,30. All those diseases and unfavorable laboratory values, which are characteristic of this period of women, can be significantly improved by eliminating and reducing dietary risk factors. Seventy-five to eighty per cent of women suffer from the symptoms caused by menopause, and they are more severe in 20–30% of women . These are cardiovascular diseases, tumors (especially hormone-sensitive breast cancer), insulin resistance, type 2 diabetes (T2DM), and osteoporosis, the risk of which can be reduced by lifestyle modification. As increased hunger persists for a long time, obesity must be considered a chronic disease, which means that as with other chronic illnesses, medication must be lifelong. Some people cannot tolerate VLEDs because of their taste or texture, or because they may develop symptoms such as diarrhoea. If the patient has diabetes and is taking insulin or a sulphonylurea, the dose of these medications must be reduced on starting the diet to avoid hypoglycaemia. Understanding What Body Contouring Can…and Can’t…Do You do not have to eat a complete organic diet, but you want to eat as clean as possible. You can jumpstart this process by going through a guided cleanse with a health care professional. However, it is more beneficial to detox your body on a daily basis. It can also help with other health issues (e.g. if you have high blood pressure, high cholesterol or type 2 diabetes). Fat stored around your belly is known as 'visceral fat'. On average, women aged between 45 and 55 gain around half a kilo per year. In Australia, the average age to reach menopause is 51 to 52. Listen to the #1 health podcast in the UK Genes can contribute to an individual's chances of being overweight or obese too.Pairing dietary changes with targeted support like our Menopause SOS Cream can help manage symptoms that might otherwise derail your efforts.“Proteins are the building blocks of all cells and that includes bone, brain, endocrine system (hormones), heart muscle, skeletal muscle, and skin,” she says.When you lose muscle, your calorie processing slows down and causes you to gain more weight.The weight loss allowed a significant improvement of some lipid blood values, such as total cholesterol and LDL, in the whole sample.Additional risk factors are if the woman has not given birth to a child or breastfed for at least 12 months .Staying active and eating a healthy diet can help prevent weight gain and shed any unwanted weight that may have crept on.It’s your body doing its job.If you’re finding that the weight loss strategies that worked for you in your 30s and 40s aren’t delivering the same results now, this is completely normal. Menopause brings significant hormonal shifts that can affect metabolism, fat distribution, and even muscle mass. How to Eat Healthy for Your Blood Type Eating healthy is not a one-size-fits-all approach, Tea supplements have become increasingly popular in recent years, particularly for their potential benefits in weight loss. We will break down what to eat, when to eat it, and how to maintain your weight loss in the long-term. Besides, these women rarely adjust their caloric intake according to decreased daily activity, making them gain weight.This may be because the popular Thanksgiving tuber vegetable has something called diosgenin, which may have positive effects on estrogen in your body.Some common ones include vitamin D, Ashwagandha, bioidentical progesterone cream, berberine, methylated B vitamins, and gut health supplements.The foods you eat can suppress your menopausal symptoms or make them worse.This decline has negative impacts on your health and wellbeing.Pilates, in particular, is widely recognised for building deep core muscles and easing lower back pain.Even if your diet includes plenty of calcium, don’t skip that daily vitamin D pill. Many women gain 20 pounds or more between the ages of 40 and 60. On average, women gain about 1.5 pounds every year in their fifties and sixties. And menopause, like aging itself, is a natural process. These achievements shed light on the holistic approach necessary for successful weight loss during menopause and the accompanying health benefits. Through a mix of proper diet, exercise, and lifestyle alterations, these individuals managed to shed unwanted pounds and substantially improve their health. I talked to them, and I talked to my doctor, because I wanted to lose weight in a healthy way,” she says. “I started researching what women who were going through menopause in their 40s could do to help lose weight,” she says. By addressing weight management, hormonal regulation, and age-related risks, IF can significantly enhance the quality of life for menopausal women. Everyone should consult their doctor before embarking on lifestyle and behaviour changes and this is especially important if you have menopausal symptoms. You can put healthy habits into place that lead to overall balance in your life – including more balanced hormones. Sometimes "body wide" estrogen can affect the vaginal tissue. With HT, you take synthetic forms of estrogen and/or the hormone progesterone to boost your levels. You can often address low estrogen levels related to certain behaviors by making lifestyle adjustments. Instead, you can simply focus on swapping out certain junk food items for healthier ones each day. Although kloese is now up to an impressive 72 ounces of water a day, she has been outspoken about how starting with smaller goals, like drinking 8 ounces at a time and eventually building up your intake. There are so many habit-tracking apps available these days, including free ones, so look for one that can help remind you to hydrate, exercise, and more. Experiment #1: Add a protein serving Menopausal women experience more intense hunger signals encouraging increased food intake which promotes weight gain. The continuous depletion of the follicular ovarian pool during menopausal transition lowers estrogen production with a relative increase in androgen levels. The massive proportions of menopausal women and the affected number of life years due to obesity and its consequences make it an issue of public health concern. This neglect impedes the initiation of any weight loss intervention by them, further aggravating the problem of weight gain. "Our bodies require less energy in menopause, but we don’t tend to reduce our food intake." Reducing how much you have on your plate will naturally mean you eat less food, lowering your overall calorie intake for the day. Both diets work by prioritising fresh and flavour-rich foods packed with vital nutrients that are naturally lower in calories, without cutting out any particular food groups or focusing solely on calorie consumption. Sign up to our free daily email for the latest royal and entertainment news, interesting opinion, expert advice on styling and beauty trends, and no-nonsense guides to the health and wellness questions you want answered. However, traditional dieting can also negatively impact the metabolism. The protein intake should be 0.8 g/kg body weight/day following a balanced diet, and 1–1.2 g/kg body weight/day protein intake is recommended for those who exercise regularly and in case of weight loss, half of which should come from vegetable sources. The most common cancer in women during menopause is breast cancer, for which the three leading risk factors are overweight (or obesity), regular alcohol consumption, and a sedentary lifestyle. During menopause, an increase in body weight, including visceral fat weight, is characteristic, which not only increases the risk of CVD but also the risk of IR and, through this, the development of tumors . The key to performing this exercise safely is to not sway as one performs the movement. The seated row includes exercising the similar muscles to the lat pull-down, but also uses the lower back and glutes as stabilizers, and hits the traps. Once one gets strong enough, they may consider switching to pull ups, and even weighted pull ups. When one is trying to build bone density, weight is what matters most, so find a shoulder press station or a power cage and use a barbell. Although doing shoulder presses with dumbbells helps to strengthen the stabilizer muscles. Below are two helpful features exploring how diet and lifestyle can make a difference. Menopause and weight gain have been widely discussed in the media. Nutrition plays a vital role in helping you feel your best and manage your weight through menopause. 23, no. 6, pp. 306–309, 2008, gave participants (women) age comparisons (i.e., 30–44; 45–55; 55+) without detail on menopausal status.Instead of burning energy rapidly in support of reproductive health, it enters a preservation state.“Women’s bodies need oestrogen and when those levels start to decline during the perimenopause and menopause, the body can try to create more by building up fat stores,” says GP and menopause specialist Dr Louise Newson.In particular, the goal is to maintain and achieve a normal range of fat-free mass, and skeletal muscle mass.Around midlife, some women start having trouble getting a good night’s sleep.Pitanga, in “The relationship between physical activity and body composition in two random groups of postmenopausal women. Your body has been through a lot, and it continues to show up for you every day. Abdominal fat (or hormonal belly), especially the deeper kind known as visceral fat, wraps around internal organs and is more metabolically active than other fat stores . The increased upper belly fat that seems to appear out of nowhere and clings on for dear life. Try yoga, tai chi, spending time in nature, warm baths, calming supplements, or acupuncture. Some evidence has suggested that green tea extract may help burn fat by boosting metabolism, possibly thanks to its antioxidants called catechins. But if you do consume it, aim for small quantities, and choose green tea—it’s a superfood with powerful antioxidants. And, if you need additional reasons to exercise—at any stage of life—there are plenty. It’s important to work with a functional medicine doctor and receive a full hormone evaluation to find the right solution for you. However, the relationship between menopausal status and the decrease in insulin sensitivity is not entirely explained. On the other hand, it was found that activation of the ERα receptors could stimulate adrenergic β receptors in the visceral tissue, enhancing the process of lipolysis and in this way reducing abdominal fat mass. Stimulation of the type β adrenergic receptors increases lipolysis, while the activation of α2A receptors results in the antilipolytic action and contributes to the accumulation of fat. However, fat tissue metabolism is in fact regulated primarily by the adrenergic system. In general, ERα receptors are involved in the beneficial effect of estrogens on adipose tissue distribution, glucose metabolism, and inflammation . Don’t overcomplicate weight loss. Most doctors don’t recommend hormone therapy unless you have other health problems. It also poses additional health risks. Perhaps the most common and at the same time the most controversial one is the consumption of soy and other phytoestrogens in the diet or as dietary supplements. The recommended daily calcium intake (recommended dietary allowance, RDA) for menopausal women (from the age of 51) is 1000–1200 mg . Regular alcohol consumption and a sedentary lifestyle in both the pre- and postmenopausal periods increase the risk of developing breast cancer . Osteoporosis is a chronic, progressive health problem that affects most women during menopause and has serious consequences. In each case, it is advisable to determine the dietary ratio of fats and the composition of foods containing fats on an individual basis, taking into account the cardiovascular risk. Omega-3 fatty acids can help brain and heart health, while probiotics and prebiotics work toward estrogen metabolism.Abdominal fat (or hormonal belly), especially the deeper kind known as visceral fat, wraps around internal organs and is more metabolically active than other fat stores .Majority of menopausal women seek this counseling from gynecologist, especially in primary care settings due to nonavailability of multidisciplinary teams.Lack of estrogens results in a decline in prostacyclin and nitric oxide levels .Hot flashes, night sweats, and mood swings can affect sleep quality, leading to fatigue-driven eating and poor food choices.Our library of menopause terms is a wealth of information to get you started on outsmarting menopause.There are different types of HRT and it can take time to find the right dose and type that works for you. Keep seeing your healthcare professional for wellness visits and medical concerns before, during and after menopause. As menopause gets closer, periods get farther apart for months before they end. Period cycles tend to get shorter in early perimenopause, so periods are closer together. Different people have different menopause symptoms. The months or years leading up to menopause are called perimenopause or the menopausal transition. Focus on a balanced diet, strength training to maintain muscle mass, and regular physical activity to support weight loss and overall health. When it comes to managing menopause symptoms and maintaining a healthy weight during this transitional period, the foods you choose to eat can play a crucial role. In some cases, supplementation may be necessary, especially if dietary intake or sun exposure is insufficient.MagnesiumMagnesium is another important nutrient during menopause, as it supports a variety of bodily functions, including muscle and nerve function, bone health, and sleep regulation. Aim for a variety of fibre-rich foods to maintain digestive health and enhance feelings of fullness throughout the day.Calcium and Vitamin DDuring menopause, the decline in oestrogen levels increases the risk of bone loss, making calcium and vitamin D essential nutrients for maintaining bone health. Omega-3s can also help balance hormones and improve joint health, both of which are common concerns during menopause.FibreFibre is essential for promoting satiety and supporting healthy digestion, which can sometimes be disrupted during menopause. Strength training helps counteract muscle loss, rebuilds metabolic power, and improves insulin sensitivity. When protein intake increases, muscle retention improves, and metabolism becomes more resilient. Unfortunately, these approaches often backfire during menopause. Menopausal sleep issues—whether caused by night sweats, insomnia, or anxiety—have significant metabolic consequences. Easier said than done, but cortisol, the stress hormone, sustains hormonally active fat accumulation, per Dr. Hansen, so reducing it is key. It likely reduces inflammation and stabilizes hormones that increase that belly fat, per Dr. Hansen. Hormone therapy has been shown to reduce central fat, aka “menopause belly.” How? Cardio exercise also continues to be important for heart health in order to maintain blood pressure and lower cholesterol. The trouble with belly fat is that it's not limited to the layer of padding just below the skin. Visceral fat is fat that builds up deep within the abdomen in the space around the organs. Subcutaneous fat is belly fat you can feel if you pinch extra skin and tissue around your middle. Genes can contribute to an individual's chances of being overweight or obese too. But the threats posed by belly fat can be lowered. Benjamin Poulose, MD, explains how abdominal core strength plays a crucial role in how well you feel and function in your daily life. The Center for Women’s Health provides personalized care for women across their lifespans. Don’t be afraid to seek support from your health care provider, your friends and your family. “It’s up to the woman and her healthcare team to decide whether it needs to be addressed.” But, that doesn’t mean you have to be okay with it, and your physician might not be either—“normal can still be problematic for your health,” Dr. Tchang shares. If you don’t already have a doctor you trust who takes your concerns seriously, you can find a menopause doctor at Menopause.org. “There might be a small effect on minimizing fat mass gain, but only by a difference of two pounds over five years.” There’s no guide for menopause, no single type of “menopause doctor” you call to get answers when it shows up. Understanding the available menopause treatments, including Hormone Replacement Therapy, empowers women to make informed choices about their health. Regular physical activity, including strength training and weight-bearing exercises, can also strengthen bones and improve cardiovascular health. A balanced diet rich in calcium and vitamin D supports bone health, countering the risk of osteoporosis. Progress takes consistency and patience, but many women do see improvements. Small, consistent changes can help you maintain weight, improve digestion, and feel your best during this transition. Supplements should complement, not replace, a balanced diet and should be chosen based on individual needs and tolerance. Estrogen regulates the microbiome, but menopausal changes can disrupt digestion, nutrient absorption, and gut bacteria balance. Incorporating both aerobic and resistance exercises into a regular routine can enhance overall fitness and support weight management. On the other hand, some individuals may experience a decrease in appetite under stress, leading to unintentional weight loss. It’s essential for women to listen to their bodies and consider consulting with a nutritionist to tailor a diet plan that meets their specific needs during this transition. While there’s no one-size-fits-all diet for menopause, certain dietary patterns can be beneficial. Staying hydrated and monitoring portion sizes can also contribute to effective weight management during menopause. Recommendations for physical activity Focusing on the following areas can help you do it in a healthy and sustainable way. Studies show that postmenopausal women (in their 50s and 60s) continue to gain 1.5 pounds each year on average. As we reach midlife, other changes happening within our bodies can also contribute to weight gain. Weight gain during the menopausal transition was previously thought to be a result of chronological aging alone. This review focused on identifying factors that make the menopausal transition period a critical window for prevention of CVD. Prioritizing physical activity can lead to not only weight management but also improved overall quality of life during this life stage. Strength training can be particularly effective, as it helps counteract the muscle loss that often accompanies hormonal changes. Hormonal imbalances, lifestyle changes, and aging can all contribute to these fluctuations. Decision: Reclaiming Your Body, One Choice at a Time Having a health professional on your side who understands the hormonal realities of this transition is essential for long-term success. Just be sure to avoid the temptation of fad diets or other drastic measures. Keep a food diary, it's an excellent way to monitor your eating habits, find areas for improvement, and maintain motivation. Water is your friend as you go through menopause. Around 20% of them gain at least 10 pounds while transitioning into menopause, which takes 4-5 years on average. Her latest book is "Sugar Shock." You can follow Samantha's practical balanced eating advice on Instagram at @nutritionistsam. Similarly, it encourages consuming ample amounts of whole fruits and vegetables, whole grains, nuts, seeds and other nutritious foods to help women feel satisfied. Weight gain and an expanding waistline are common complaints during this period, according to Elizabeth Ward, a registered dietitian and co-author with Hillary Wright of “The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health, and Happiness.” In addition to all this, proper sleep hygiene and sleep self-examination also can help a lot. You might also notice the shape of your body changing as fat starts to accumulate around your midsection instead of your hips and thighs. Losing weight during menopause is a unique challenge, and you don’t have to do it alone. Instead, you want to cultivate the kind of habits that you can sustain in the long term to support your weight, health, energy, and overall well-being as you embark on this significant chapter of your life. This involved individual sessions (anthropometric, BC, evaluation of nutrient intake and diet adequacy). Patients were required to record their dietary intake (consecutively over two weekdays and one weekend day) in a semi-quantitative weighed food record at baseline, and then weekly throughout the follow-up. The main sources of daily added fat were 25 to 35 g of olive oil and a handful of nuts (20 g) per day. This is a diet rich in plant-based foods such as fruits and vegetables, legumes and whole grains. This will counteract the usual muscle-loss during menopause and ageing in general, and build firm, toned muscle, which will keep you feeling as youthful as possible and your metabolism high. Your recovery also becomes slower and less effective during menopause, meaning intense high-impact workouts, such as many HIIT workouts and gym classes, will be riskier and you’ll be more injury prone. However, as you get into your 40s and 50s, your body starts to change, and the exercise that used to work becomes a lot less effective. You may have noticed that diets that used to work just don’t seem to have the same effect any more, and keeping the weight off after finishing the diet is much more difficult. However, hormones are not just affected by changes during peri-menopause and menopause… That said, there are things you can do to help you lose weight post-menopause and offset the symptoms of lower estrogen levels. No matter your age, a healthy diet and exercise are the pillars of keeping your body healthy and your weight in a healthy range. Search terms used in the PubMed search included women, obesity,menopause, aging, mid-age women, metabolism, weight gain, treatment ofobesity, weight loss, bariatric surgery, weight loss medications, diet,physical activity, and behavior modification. Burning fewer calories may be one of the main culprits behind menopause weight gain. Fat oxidation also decreased by 32% in the women who went through menopause, but didn’t change in those who remained premenopausal throughout the study. Energy expenditure across a 24-hour period and during sleep decreased with age, but the decrease in energy expenditure during sleep was 1.5-fold greater in the women who went through menopause. But the fat gain isn’t just down to women doing less exercise. Get plenty of sleep All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. 10 reasons you're not losing weight when exercisingIs coffee good for you? Because of these factors, men tend to have a faster metabolic rate than women. A fast metabolism burns calories at a quicker rate, which explains why some people can eat a lot and not gain weight. BMR naturally regulates itself to meet your body’s needs and is ultimately defined by your genes. Oily fish like salmon, mackerel, sardines and trout contain beneficial fats that help prevent clots, improve blood triglyceride levels and boost circulation. That said, it’s never too late (or too early) to add these valuable plant compounds into your diet. Try our ultimate recipe and read our tips to support your body through changing times... In fact, the depressive symptoms can make it even harder for many people to go to sleep. Hormone replacement therapy is one of the most effective treatments for these symptoms and can help you manage hot flashes and maintain that extra weight. Also, make weight loss easier by considering the other pillars of weight loss. For a comprehensive diet for menopause, click on the preceding link. Also, note how much time you spend eating distracted, especially in front of a screen. In order to do so, keep track of not only unhealthy snack selections, like chips, sugary drinks, and sweets, but also why you eat them. Women often find themselves reaching for “Fat-Free” foods because they appear to be a healthy choice. In other words, once your hormones are no longer working against you, you may have more energy to focus on other lifestyle changes that can help reverse weight gain. So while diet and exercise are important, so is addressing hormones, reducing stress, and prioritizing sleep. Despite how common midlife weight gain is for women, there are persistent myths about its connection to menopause. One study evaluated highly supported (i.e., coaching, education) caloric and dietary restrictions combined with exercise over 20 weeks, followed by ongoing and less intensive dietary and exercise interventions for another 48 months .Cruise through social media and you'll see a ton of posts about how you're doomed to experience perimenopausal weight gain, with no hopes of ever seeing the number on the scale go down again.There, she was encouraged to explore different ways of eating.The combination of hormonal changes and holiday indulgences often results in weight gain, making the menopause weight loss before and after journey even more intricate.Lovejoy et al3 charted the changes over seven years of the journey through menopause (four years before menopause and two years after the first amenorrhoeic year).Boost bone health, which can deteriorate in the menopausal process, with enough calcium and vitamin D (take supplements if needed).Self-compassion is a vital ingredient in supporting your health when life is in flux. We often hear that what we eat or how much we exercise can speed up or ‘boost’ our metabolism. We’ll check in regularly, and you can message your doctor anytime for adjustments or support. Try bioidentical HRT and experience relief from the symptoms you notice, and the ones you don't. This decline has negative impacts on your health and wellbeing. Join virtual Workshops, and follow on-demand strength-training videos tailored to all fitness levels. One of the most common symptoms for menopause is insomnia. During menopause, you may experience fluctuations in your energy levels. You should set a goal to do strength training exercises at least two times a week. These exercise include yoga, exercise bands, dumbbells, weight machines and even gardening. "As you eat less, what you eat matters even more because you still need to feed your entire body—from your bones to your skin—with healthy nutrients." Hormone replacement therapy, if it's the right course of treatment for you, has the potential to set you up for success by improving symptoms that make it easier to gain weight and harder to lose it. Many of the hormone changes you experience as part of menopause are actually significant contributors to weight struggles. If you’re in perimenopause or menopause and want guidance from clinicians who specialize in women’s midlife health, book a virtual visit with Midi today. Create a lifestyle that makes achieving and maintaining a healthy weight easier. They can trigger hot flashes, night sweats, mood swings, and fatigue all of which can derail your healthy eating efforts. Combined with a healthy diet, it also makes it more likely that you’ll keep the weight off in the years to come. Instead of going on a ‘quick fix’ diet that you might later abandon, think more about making a long-term lifestyle change and focus on eating healthily rather than with only calories in mind. Protein will help sustain your metabolism, plus it will keep you satiated, making it less difficult to follow a lower-calorie diet. More importantly, they can increase your risk for high cholesterol, high blood pressure, and heart disease. Why does this matter so much during menopause? Unlock access to expert guidance and a weight care plan crafted just for you. IF enhances the production of brain-derived neurotrophic factor, a protein that supports neuronal health and cognitive resilience. Furthermore, adequate protein intake should be maintained during the feeding phase along with physical activity to avoid muscle wasting due to IF. There are gaps in research as to the exact mechanism of IF on metabolic health. Abdominal fat acts as paracrine and endocrine organ and it secretes adiponectin and leptin which have anti-inflammatory and pro-inflammatory action, respectively. Diets with a high protein content (at least 20% of energy) only result in weight loss if the energy content is low. The actual energy requirement is always calculated based on the current body weight 31,45,46,47. Energy intake below BMR does not lead to weight loss in the long term and is more difficult to maintain on a daily basis. These approaches focus on dietary changes, exercise, and stress management techniques that can enhance overall well-being during this transition. By customizing treatment, UCO Medical Clinic aims to optimize symptom relief and improve overall health during menopause. Bioidentical Hormone Replacement Therapy (BHRT) is a treatment option that uses hormones chemically identical in structure to those naturally produced by the body. Treatment options may include lubricants, moisturizers, and local estrogen therapy, which can help restore vaginal health and improve overall well-being. She recognizes that supporting her mental health is key to supporting her physical health. There are so many things that go into losing weight. Those walks helped me dig deep into why I was eating and what else was going on.” If she was really struggling with something, she turned to her therapist. Allen found that her walks gave her time to think. The results clearly showed that losing weight rapidly achieved the best results; 78.4% of the rapid group successfully reached the target weight of 15% weight loss, compared with 52.4% in the gradual group. Although there are many ways of doing this, the best method to successfully lose weight is to do so rapidly and with the help of mild ketosis. To achieve weight loss, it is necessary to reduce energy intake below energy expenditure. These emotional changes can happen outside of menopause, too. Don’t be afraid to talk to your healthcare provider about your sex drive or how sex feels. This could be because there’s no longer any fear of getting pregnant like there was before menopause. Not all women experience a decreased sexual desire. This can be a normal side effect of menopause itself, or it could be due to another symptom of menopause. Want health and fitness strategies that work? However, the night sweats, brain fog, and fatigue are all fleeting. Gosh, I was so tired back then that I likely would have forked over my entire 401k in exchange for one solid night of sleep. The supplement may also help you to think clearly, especially after a bad night of sleep, finds other research.23 Over the course of several months, Ward was able to shed five of those eight pounds by reevaluating her diet and eating habits (while keeping up with regular moderate-intensity physical activity). “I guess I thought I was somehow immune because I’m a registered dietitian and I know how the body works. In fact, most of us gain about five pounds during menopause, with 20 percent of women gaining 10 pounds or more. Does your scale seem stuck, yet you think you still have ample weight to lose? GuideAre you eating a low carb or keto diet but not seeing the results you expected?