Maintaining your normal weight may become more challenging as you age. In actuality, a lot of women have gained weight during the transition to menopause.
However, weight gain during menopause is not always the case. By being attentive to healthy eating practices and leading an active lifestyle, you can turn things around.
What causes menopause weight gain?
Due to menopause's hormonal changes, you may be more likely to gain weight in your midsection as opposed to your hips and thighs.
However, menopause-related weight gain is not always the result of hormonal changes alone. Instead, weight gain is often correlated with aging, lifestyle choices, and hereditary factors.
For instance, as we age, our muscle mass normally decreases while our fat mass grows.
When you have reduced muscle mass, your body consumes calories at a slower rate (metabolism). The maintenance of a healthy weight may become more difficult as a result.
You're likely to gain pounds if you keep eating the same things you always have and don't boost your physical activity.
Genetic factors may also affect weight gain during menopause. If your parents or other close relatives are overweight in the middle, you probably will be as well.
Other factors like inactivity, poor eating practices, and insufficient sleep may also contribute to menopause weight gain.
Lack of sleep makes people more likely to eat more calories and snack more frequently.
How dangerous is weight gain after menopause?
- Type 2 diabetes
- heart and blood vascular disease
- breathing problems
Additionally, being overweight makes you more likely to develop cancer of the breast, colon, or uterus.
How to get rid of post-menopausal belly fat?
Since postmenopausal belly fat is linked to changes in estrogen and other hormones, losing it is difficult.
The basic concept of losing belly fat, however, is similar to traditional weight loss techniques.
But for it to be reduced, women who want to do so must be committed and sincere. The go-to methods for reducing belly fat are exercise and a good diet.
- Consume foods that are low in fat or that have monounsaturated fats:
Steer clear of sweets and pastries. Raise your attention to calories. Eat more fruits and veggies. They have complex carbs, which are slowly digested and decrease appetite.
- Keep up an active way of living:
Exercising three to four times a week, maintaining an elevated heart rate, and/or engaging in strength training may help you suffer fewer menopausal symptoms as your estrogen levels fall.
- Think about giving up smoking:
Menopause is a perfect time to give quitting smoking another thought if you've previously put it off.
The negative health impacts of smoking keep becoming worse as you get older. If you give up smoking, you can discover that you have more energy and desire to look after your body.
- Discuss your unique health problems with a doctor:
Menopause is often a sign that you'll need to treat your body a little differently and that you might have new health issues in the future. Focus your mind to best care for your body in the years to come.
- Drink in moderation:
Alcoholic beverages raise your risk of gaining weight by adding extra calories to your diet.
- Eat less:
To maintain your current weight, much less lose additional pounds, you may need 200 fewer calories per day in your 50s than you did in your 30s and 40s.
Pay attention to what you're eating and drinking to cut calories without sacrificing nutrition.
Increase your intake of whole grains, fruits, and vegetables, especially those that are less processed and higher in fiber.
In general, a plant-based diet is healthier than other options. Good options include low-fat dairy products, seafood, soy, almonds, and legumes.
Eat just little amounts of meat, such as chicken or red meat.
Use oils like olive or vegetable oil in place of butter, stick margarine, and shortening.
Final word
Menopause is a natural part of the aging process, and your body may change as you reach menopause.
Your genetics influence how obvious these changes are, but you do have some control over how much menopause affects your body shape.
Always keep in mind that to lose weight successfully at any stage of life, you must make long-term dietary and exercise modifications. Make lifestyle changes to become a healthy you.