Most women gain weight during menopause. At the same time, those who struggled with extra pounds before this period note that it becomes much more difficult to lose weight than before, and women who were unfamiliar with this problem complain of the appearance of unnecessary body fat. Why is this happening?
Is it possible to prevent weight gain and how to lose weight after menopause, estet-portal.com will tell in this article.
Why is it difficult for a woman to lose weight after menopause
During menopause, the levels of estrogen and progesterone in the blood decrease, which entails a decrease in metabolic rate. Often, during menopause, women observe the appearance of fat deposits in the abdomen.
In addition to hormonal changes, the reason for the difficulty of losing weight after menopause is a decrease in muscle mass and an increase in the percentage of body fat. Such changes in the female body occur, starting at about 30 years old. Because muscle tissue – is metabolically active and burns more calories even at rest, a decrease in its amount leads to the deposition of unused energy in the form of fat.
Another factor contributing to weight gain after menopause is low activity levels due to decreased energy levels or lifestyle changes.
Sleep disturbances that women often experience during this period are associated with a decrease in the level of female hormones. And lack of sleep, as you know, greatly complicates the process of losing weight. Magnesium will help calm the nervous system and improve the quality of sleep.
Decrease in the level of female hormones, muscle mass and sleep disturbance – the main factors complicating the process of losing weight after menopause.
The problem of losing weight after menopause can be aggravated by alcohol, which, contrary to popular belief, only interferes with normal sleep, as well as malnutrition – excessive amounts of high-calorie foods rich in fast carbohydrates.
The risk of developing resistance to insulin – a hormone produced by the pancreas. Insulin promotes the penetration of sugars from the bloodstream into cells and their use for energy production. In conditions of lack of physical activity and excess weight, insulin does its job less and less, as a result of which glucose is not used as efficiently for energy production and is deposited as fat. Insulin resistance is often indicated by body fat around the waist.
Being overweight is dangerous at any age, but after menopause, it significantly increases the risk of developing a variety of diseases, including:
- heart attacks;
- strokes;
- breast cancer;
- uterine cancer.
What to eat to lose weight after menopause
It is important to understand that with age, the body's need for energy decreases, so so often women, adhering to their usual diet, begin to recover, especially after menopause.
Therefore, in order to facilitate the process of losing weight, you will have to reduce the number of calories you consume and significantly reduce the consumption of sweets and other carbohydrate-rich foods, since the body will not be able to effectively use glucose and will inevitably deposit it in the form of fat on the waist, abdomen, hips and other problematic zones. In addition, the high content of carbohydrates in the products consumed leads to an increase in insulin levels, which in the long term also harms health, well-being, and figure.
To stay in shape after menopause, you need to reduce your calorie intake and increase your exercise.
The diet should be dominated by protein foods, which (in combination with exercise) will help increase muscle mass. Try to cook your own food, avoid eating food of questionable quality or composition.
What exercises will help you lose weight after menopause
Increase the amount of physical activity or start exercising if you haven't done so before. The two main types of exercise women need to lose weight after menopause are:
- aerobic exercise;
- strength exercises.
With age, the need of the female body for exercise increases not only because of the need to reduce weight: a well-chosen exercise plan helps prevent the development of various diseases – osteoporosis, cancer, heart disease – and increase lean body mass to boost metabolism.
Hiking will also benefit your health – 10 000 steps a day will not replace a full workout, but will help keep the body in shape, especially after 40 years.
Read also: Change in metabolism: how metabolism changes in 20, 30, 40 and 50 years
The above are important dietary and physical activity changes you can make on your own to help you lose weight after menopause. Hormone replacement therapy is also used to normalize the hormonal background, however, such treatment is prescribed exclusively by a doctor.
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