how to stop menopause weight gain

Whats more, menopausal weight gain tends to settle as belly fat. Management of weight gain in midlife women: hormone therapy and beyond. Factors that weaken collagen: Hormonal imbalances or changes in the body, e.g., pregnancy or menopause. How long does menopause weight gain last? If you do decide to drink, only have one serving daily at a maximum; however, since alcohol is 100% empty calories, you should consider drinking less often. This article is based on scientific evidence, written by experts and fact checked by experts. Menopause is a normal part of life, but it can be uncomfortable. Consider taking a 500 mg calcium supplement once or twice a day. Obama hopes that her stories can, Phytoestrogens are a controversial topic in the field of nutrition. And by eating healthy I am not referring to a crash diet or fad diet, I am referring to eating a healthy and nutritious diet that is full of fruits and vegetables. . Probiotics. This happens because the ovaries stop making the hormones estrogen and progesterone. Hormone replacement therapy (HRT) is a great natural option for weight loss and weight gain prevention. Menopause and Breast Cancer: What Is the Relationship? #1 - Understand Your Hormones #2 - Control Your Hunger Hormones #3 - De-stress and Minimise Stressors #4 - Improve Your Sleep #5 - Exercise More Efficiently #6 - Don't Miss Any Key Nutrients #7 - Consult Your Doctor Discover How to Stop Hormonal Weight Gain With a Tailored Approach #1 - Understand Your Hormones What is clear, though, is that menopausal weight gainwhich tends to occur in about half of people going through the change of lifeneed not be inevitable. But add in obesity or being overweightanother risk factor for heart diseaseand you can see how menopausal weight gain can spell trouble for a womans heart health. The goal of sleep restriction therapy is to purposefully limit the amount of time you spend in bed lying awake or not sleeping. Physical activity, including aerobic exercise and strength training, can help you shed excess pounds and maintain a healthy weight. We also use third-party cookies that help us analyze and understand how you use this website. After age 60, it can be even more than that. If you managed to maintain your weight before menopause with 2,000 calories a day, you may need to cut back to 1,800 or so postmenopause. Weight-bearing exercises such as walking, Pilates and yoga help maintain posture, balance and core strength. Eating a healthy diet is another way to prevent weight gain at menopause. Go primarily plant-based. She specializes in womens health, rheumatology, pulmonology, infectious disease, and gastroenterology. Evaluation of diet pattern and weight gain in postmenopausal women enrolled in the Womens Health Initiative Observational Study. 1 Luckily, there are ways to counteract menopausal weight gain and enjoy good health and self-confidence for years to come.. Keep on reading to explore the best weight gain treatments, from natural . Changes in lifestyle habits could offer helpful methods to reduce weight gain. It may feel like nature is working against you when you try to prevent weight gain in menopause. For women going through menopause, it can specifically help you: maintain or lose weight, decrease your risk of breast cancer, reduce your risk of diabetes and high blood pressure, and boost your mood. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. #3: Tofu. In such cases, your collagen weakens, and you face hair loss, weight gain, wrinkles, and fine lines. These are my 8 Tips to help you stop menopause weight gain. In fact, research shows that women gain about 1.5 pounds per year during their 50s and 60s. Yes there is, but it can also be a sign of a thyroid disorder, which may have similar symptoms to menopause. 6 Ways to Stop Weight Gain After Quitting Smoking, 5 Reasons for Weight Gain during Menopause, Center for Disease Control and Prevention. The HCG diet has an incredible effect regardless of your age and body type. By signing up you are agreeing to receive emails according to our privacy policy. Women gain an average of ten pounds during menopause, but this does not mean that they cannot lose the weight they gained or continue to be healthy. Decreasing your total calorie intake by about 500 calories daily can help you lose about 1 pound per week. Several factors play a role in weight gain around menopause, including: Whats more, fat storage shifts from the hips and thighs to the abdomen during menopause. Change your diet to incorporate more whole foods, fiber and healthy fats. "From observational data, less than 6 hours of sleep is associated with an increased body mass index (BMI) and 7 hours appears to be the goal to hit," explains Dr. Mittal. Since the amount of weight most women gain is not particularly large, the chance that the number on the scale will continue to rise and your waist circumference will continue to expand for years on end is slim. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. Lack of sleep can increase ghrelin (the hormone that tells you you're hungry) and decrease leptin (the hormone that tells you that you . She has been published in national consumer magazines and writes frequently for leading health websites. Sixty-five percent of American women age 40 to 65 are obese, as are 74% of women over age 65. If you do not lose weight, if fasting insulin and blood sugar levels do not change, eliminate grains and legumes. We can age with energy, vitality, and in prime metabolic health BUT how we treat our bodies do need to be modified. Retest your fasting metabolic biomarkers. This cookie is set by GDPR Cookie Consent plugin. 3- Movement Metformin and Menopause: Benefits vs. Side Effects. But research finds that older adults are less likely to even think about engaging in regular exercise, let alone actually do it. Eat plenty of protein. Keep your bedroom at a temperature thats comfortable for you to sleep (for most people its 65 degrees). Women going through menopause typically see increased abdominal fat, which can increase the risk of cardiovascular disease. With perimenopause and menopause, women can easily gain between 12-15 lbs. Regular exercise can help reduce not only menopausal weight gain but also some of the bothersome symptoms of menopause, like hot flashes and mood problems. In addition, you might notice you tend to gain and store weight in your abdomen instead of hips thighs and other parts of your body which can increase your risk for diabetes, heart disease and certain cancers. A 2018 survey found that vegans in perimenopause experienced less severe vasomotor symptoms (such as hot flashes) and physical symptoms than omnivores (24). Schedule 20-30 minutes of cardio and/or aerobic exercise, up to five days a week. Eat a low-carb or ketogenic diet. As you gain muscle, your body burns calories more efficiently which makes it easier to control your weight. Take note that during the menopausal period, you do not have the same metabolic rate when you were 30. Board Certified Obstetrician & Gynecologist. Besides advising you on proper nutrition and exercise guidelines, your doctor may suggest tweaking your medications to see if that helps prevent or stop weight gain. Donna Christiano is an award-winning journalist, specializing in women and children's health issues. Although the Mediterranean diet is best known for improving health and reducing heart disease risk, studies show it may also help you lose weight (18, 19). Thats largely due to the lack of estrogen, which has protective effects on the heart. Whats more, when weight is gained, it tends to settle as fat around the midsection. Always talk to your doctor prior to attempting weight loss, changing your diet or exercise plan. We explain what to expect during menopause, including when it begins, how long it lasts, and why it occurs. Choose lightweight, cotton sleepwear and sheets to help reduce night sweats. Many people will experience changes in appetite and changes in cravings. This is largely mediated by hormones and other biological factors. Adding a small fan to circulate air will create a cooler environment for sleeping. You can take this a step further by getting a continuous glucose monitor so you can have real time knowledge of how food is affecting your blood sugar levels and how that is relating to how you feel. Include a serving or two of protein at each meal. These effects may, in turn, increase the risk of weight gain. Dr. Maggie Neyis director of the Womens Clinic at theAkasha Center for Integrative Medicine. 8) Drink more water. There are many factors that can cause weight gain during menopause. However, there are several steps you can take to make weight loss easier during this time. How much you might gain and over how long a time period is highly individual. She specializes in hormones and health aging. Vasomotor symptoms include hot flashes, night sweats, heart palpitations, and changes in blood pressure. Although losing weight may be your primary goal, its important that you make changes you can maintain long term. She received her MD from the Creighton School of Medicine in Omaha, Nebraska and completed her residency at the University of Missouri - Kansas City in 2005. Interrupted sleep or a lack of enough sleep can contribute to menopause weight gain. Certain lifestyle changes, such as getting more high-quality sleep, can help make it easier to manage your menopause symptoms. Go to source It's difficult to maintain proper nutrition with very low calorie diets. Early Menarche (Periods) and Breast Cancer Risk. For us women, it can feel that we have lost all control of our bodies. Menopause might not be the culprit for weight gain as women age. Studies have shown eating 20-30 g at each meal is beneficial for maintaining lean muscle. These medical reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. These foods are less processed and higher in fiber, protein and other nutrients. The Relationship Between Thyroid Hormones, Metabolism, and Weight, Diet and Weight Loss Tips for Thyroid Patients, weight gain is due to the hormonal changes, lack of sleep can contribute to weight gain, Weight gain in women at midlife: a concise review of the pathophysiology and strategies for management, Management of weight gain in midlife women: hormone therapy and beyond, Effect of experimentally induced sleep fragmentation and hypoestrogenism on fasting nutrient utilization in pre-menopausal women, The effect of the menopausal transition on body composition and cardiometabolic risk factors: a Montreal-Ottawa New Emerging Team group study, Weight management module for perimenopausal women: a practical guide for gynecologists, Age differences in physical activity intentions and implementation intention preference, Assessment of sleep and obesity in adults and children: observational study. Get enough sleep: Getting enough sleep is important for overall health and can help to prevent menopausal weight gain. The best temperature for sleep. A number of factors can contribute to weight gain around the time of menopause, including: People of any sex tend to gain weight as they age, thanks to a naturally occurring loss of lean muscle mass (called sarcopenia). Protein is important during menopause because of lost muscle mass that will contribute to weight gain and inactivity. Get 7 to 8 hours of uninterrupted sleep each night. Eating enough protein can help combat this effect. Although all types of resistance training are beneficial, recent research suggests that performing more repetitions is better, especially for reducing abdominal fat (30, 31). The menopause is when your periods stop due to a decline in reproductive hormone levels. That may be because sleeping poorly at night makes it more likely youll be too tired to be physically active the next day. Take steps to create a sleep-friendly environment in your bedroom. Lombardo M, Perrone MA, Guseva E, et al. She is an assistant professor at the Alpert Medical School of Brown University. Do not go below 1,200 calories daily. Br J Nutr. Mishra N, Mishra VN, Devanshi. Physical activity of any kind, be it aerobic exercise, strength training, or both, is key to staving off weight gain at all stages of life. Exercise regularly, and aim for a combination of aerobic exercise (brisk walking, biking, swimming) to burn calories and strength training to build muscle. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers. Lift weights or do resistance training. The results are higher blood sugar levels and weight gain which leads to an increase in inflammation, a rise in oxidative damage, more fatigue and brain fog, and a higher risk of dementia, heart disease, and depression. A mix of resistance training and aerobic exercise may be the best strategy for weight loss (35). And the bigger a womans waist circumference, the greater her risk of high blood pressure. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Start lifting those weights or adding in some bodyweight strength exercises like squats and push-ups! In addition, it is vital to control stress and mental wellness, because stress can make other menopausal symptoms worse. Key takeaways: Gaining weight during menopause is caused by multiple factors besides a decrease in estrogen. Cardiovascular disease is the leading cause of death in women. Low carb, Mediterranean, vegan, and vegetarian diets have been shown to have benefits in perimenopause and menopause. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. Diabetes, a disease characterized by having high blood sugar, can wreak havoc on your body, upping your risk of heart disease, stroke, and kidney damage. (2014). Here is what you need to know about causes of weight gain, risks, and how to keep your body weight in check. This cookie is set by GDPR Cookie Consent plugin. Belly fat increases risk for high blood pressure. All rights reserved. This makes them more nutrient dense compared to refined grains. You may want to talk to your OB/GYN about taking hormone replacements as relief. We also discuss the symptoms of menopause, Former First Lady Michelle Obama opened up about her experiences with menopause and hormone replacement therapy. White bread, items made with white flour and white rice are more processed and lower in many nutrients. The cookies is used to store the user consent for the cookies in the category "Necessary". American College of Cardiology. National Institute of of Arthritis and Musculoskeletal and Skin Diseases. This article was co-authored by Carrie Noriega, MD. But Is weight gain a symptom of menopause? (0.7 kg) per year throughout the menopausal transition, women are likely to struggle with various physical and psychological issues, from body image to heart disease. When you're dealing with stress, your body secretes a hormone called cortisol (frequently known as the "stress hormone). Weight gain is connected to menopause, but it doesn't need to be an irrevocable part of aging. To a large extent, that is true. Necessary cookies are absolutely essential for the website to function properly. Here are 11 natural lifestyle tips to reduce symptoms of menopause. Talk to your doctor about Vitamin D. If you're deficient (which is detected through a blood test), they may put you on a supplement. Although, going through menopause can make weight maintenance or weight loss difficult, many times the gain can be attributed to genetics, aging and other lifestyle factors. Some of the gain is due to the bodys natural aging process. Water & Nutrition. 4 The risk of weight gain with menopause is highest in women who were at a healthy weight when reaching menopause. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Research shows that people lose 3% to 8% of their muscle mass every decade after age 30, with things really picking up after age 60. This article contains scientific references. Although there have been studies linking calcium supplements with heart disease, it's only been found with calcium supplementation that is in excess of your needs. Although perimenopausal and postmenopausal women have been included in several low carb studies, there have only been a few studies looking at this population exclusively. Assessment of sleep and obesity in adults and children: observational study. As mentioned, your calcium needs increase to about 1,200 mg daily. But opting out of some of these cookies may affect your browsing experience. Studies have shown that by cutting your calorie consumption by around 10% you will see a reduction in weight gain. Menopause and weight gain seem to go hand and hand. In another study, a paleo diet providing roughly 30% of calories from carbs produced a greater reduction in abdominal fat and weight after 2 years than a low fat diet. J Midlife Health. Prioritize your sleep. Smaller portion sizes will reduce your overall caloric intake and help facilitate weight loss. Gaining weight, especially muscle mass, can be surprisingly difficult for some. Aerobic activity hasn't been proven to help deal with any of the common side effects associated with menopause at this time (like mood swings or hot flashes); Include two to three days of strength training in addition to doing your aerobic exercises. Preventing weight gain around menopause is subject to the same rule of losing weight. Optimal 65-87mg/dL, Fasting insulin: normal 3-25 uIU/mL. Gaining on average of 1.5 lb. With the right diet, exercise routine and lifestyle you may be able to lose some weight or maintain your weight throughout menopause. Abnormal oxidative stress production. Here are a few other tips that can help with weight loss during menopause or at any age. Stress relief is also important during the menopausal transition. Older studies in postmenopausal women reported significant weight loss and improvements in health among a group assigned to a vegan diet (22, 23). Aim for about five to nine servings of these nutrient-rich foods each day. How much physical activity do older adults need? Exercise and sufficient sleep are also important. Giving up smoking should be celebrated; learn ways of keeping extra pounds of after quitting to prevent weight gain from overshadowing your achievement. Eating mindfully and consuming foods and beverages that support weight loss can help you lose weight during menopause. why do we gain weight as we enter perimenopause and men. Incidence of diabetes according to metabolically healthy or unhealthy normal weight or overweight/obesity in postmenopausal women: the Womens Health Initiative. Thank you.". This article. By year three, those who had hit menopause or were transitioning into it (called perimenopause) had a significantly higher total fat mass, truncal fat (abdominal fat), and visceral fat (fat deep inside the body) than when the study started. Read this for a guide to the Mediterranean diet, including a meal plan and sample menu. Stress can lead to things like overeating, excessive alcohol use, sleep disturbances, and other issues that can lead to weight gain. Is this normal? By walking with a friend, having a tennis partner, or taking a class at the local gym, you can help create a support system for yourself of people who are also trying to be healthy and active. 2019;98(46):e17642. 2018;41(3):406-415. doi:10.1007/s10865-017-9899-y, Bonanno L, Metro D, Papa M, et al. These mental health professionals can give you additional tips and techniques for stress management. Fax: (310) 451.8803. Losing weight during and after menopause may seem impossible. Menopause and Diabetes: What Is the Relationship? This cookie is set by GDPR Cookie Consent plugin. I love diving deep into each of these categories to ensure women continue to age feeling like themselves, or even better than they have ever felt before. Strive to measure your portion sizes to stay on track. Some of the health risks associated with this excess weight include: In one study, postmenopausal women who were what researchers referred to as metabolically unhealthy overweight/obese had four times the risk ofdeveloping diabetes than metabolically healthy normal weight postmenopausal women. Lifestyle factors such as becoming more sedentary and developing sleep problems (both common as people age) can also promote weight gain. Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. Medicine (Baltimore). Walk for 30-60 minutes each day and limit calories to 1,200-1,500. Even if you're not eating more calories, though, you could still be gaining weight due to changes in your metabolism. Lean protein options include: poultry without skin, eggs, lean beef, pork, seafood, legumes and tofu. Limit sweets, sugary drinks, and alcohol, and stick with healthful foods high in nutrients and fiber. [4] Don't forget to count calories from beverages such as soda, juice, and alcohol. Weight gain brings with it risks for diabetes, high blood pressure, and heart disease. If you notice your weight creeping up, reduce your caloric intake by a couple hundred calories a day. doi:10.1161/CIR.0000000000000912. Get these levels checked and correct them if needed. Also include balance exercises. In one such study, postmenopausal women on a low carb diet lost 21.8 pounds (9.9 kilograms), 27.5% of their body fat, and 3.5 inches (8.9 centimeters) from their waists within 6 months (16). Read this to learn more about the differences between vegan and vegetarian diets. The cookie is used to store the user consent for the cookies in the category "Other. Aim for seven to eight hours of sleep each night. Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features. Use these foods as calcium alternatives in your diet. doi:10.1097/MD.0000000000017642, Kozakowski J, Gietka-Czernel M, Leszczyska D, Majos A. Obesity in menopauseour negligence or an unfortunate inevitability? There are several nutritional and herbal supplements that can help balance hormones and regulate blood sugar levels. Here are 19 effective tips to lose belly fat, based on studies. after the age of 40. According to a 2019 study, postmenopausal women who received CBT for their insomnia saw a greater increase in sleep duration over 6 months than women who received sleep hygiene education or sleep restriction therapy (39). Estrogen deficiency, the state we find ourselves in once we are in menopause, is associated with insulin resistance and mid center weight gain. Nutrients. Trustworthy Source By clicking Accept, you consent to the use of ALL the cookies. Healthy adults should aim for 150 minutes of moderate-intensity aerobic activity per week. It is an aging symptom. We can no longer get away with drinking too much, sleeping too little, or eating a diet that causes blood sugar dysregulation. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Probiotics may also help promote weight loss. Our bodies constantly need water, but it can be easy to forget this. Try to get at least 30 minutes of exercise most days of the week. Effect of experimentally induced sleep fragmentation and hypoestrogenism on fasting nutrient utilization in pre-menopausal women. In women of reproductive age, fat is stored in the lower body, causing them to be 'pear-shaped,' whereas males and postmenopausal women prefer to store fat around the belly, causing them to be "apple-shaped." Mayo Clinic Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. I've gained 3 stone in 18 months and still gaining. When our bodies experience stress, we produce more cortisol and adrenaline. The normal range is pretty wide so be aware of the optimal range. Water is necessary for nearly every body function, and we need water in order to eliminate body waste. Decreasing your total calorie intake by about 500 calories daily can help you lose about 1 pound per week. The RDA or recommended daily amount increases from 1,000 mg daily to 1,200 mg daily as you age. This website uses cookies to improve your experience while you navigate through the website. A calorie deficit is needed for weight loss. The risk of heart disease increases for women after menopause. Kapoor E, Collazo-Clavell ML, Faubion SS. Click on the following link for more information on treatments for weight gain. Their diets were supplemented with either nuts or olive oil (20). Biologically speaking this makes sense being able to run away from a tiger in the woods or survive long periods without food. In one study of men and women ages 55 years and older, those who followed a Mediterranean diet had significant reductions in abdominal fat. As a small thank you, wed like to offer you a $30 gift card (valid at GoNift.com). J Women's Health. 2017;26(4):396-398.doi:10.1089/jwh.2017.6324, Grant LK, Coborn JE, Cohn A, et al. Its also best to focus on health rather than the number on the scale. Retrieved from https://my.clevelandclinic.org/health/healthy_living/hic_What_We_Eat_Affects_How_We_Feel/hic_Keeping_Your_Digestive_Tract_Healthy/hic-Probiotics. Prioritize your sleep. doi:10.1210/jendso/bvab048.1575, Abdulnour J, Doucet E, Brochu M, et al. In addition, you're more likely to go for "comfort foods" or those foods that are higher calorie and higher in fat. Use it to try out great new products and services nationwide without paying full pricewine, food delivery, clothing and more. Increasing activity Regular exercise is an excellent way to promote weight loss and overall physical. Adjust Your Diet Maybe your diet hasn't changed since you started going through menopause. Read our. Women often experience dryness during menopause typically caused by the decrease in estrogen levels. She received her MD from the Creighton School of Medicine in Omaha, Nebraska and completed her residency at the University of Missouri - Kansas City in 2005. And when calories arent burned, weight creeps up. While menopause weight gain is common, it doesnt have to be a given. One study followed average-weight premenopausal women for five years. Of course, it is ok to indulge here and there but do it with intention and without any guilt. Menopause means levels of the hormones oestrogen and progesterone can fluctuate for several years before eventually becoming so low that periods stop. But empower yourself during this new phase of life to find physical activities you enjoy and change your diet to discover the joys of foods less likely to contribute to weight gain. More Hot Flashes, Night Sweats During Menopause Linked to Dementia, Stroke Risk. My 5 secrets to staying lean through menopause: Increase the amount of time you exercise from 150 minutes per week (that's only 22 minutes each day) to 1 hour per day or do a shorter high interval training workout Increase the intensity of your workouts. Increase your activity level .Aim for 30 minutes of moderate-intensity physical activity most days of the week .Do things that you enjoy so that it doesn't feel like a chore .Think beyond traditional exercise and be creative .Try walking ,hiking ,cycling ,dancing ,swimming ,or . During exercise our body burns glycogen, which is the glucose stored in our muscles. References. Drops in estrogen cause the body to produce more of two specific enzymes, which synthesize and store fat. Last Updated: January 21, 2022 In other words, up to 35% of what you eat all day should consist of protein. Heres a detailed guide to the low carb diet, which includes a meal plan and menu. By Donna Christiano Campisano Weight gain during menopause has a variety of causes. Any doctor can do these labs. Full Answer. Thank you, {{form.email}}, for signing up. Yes, you can lose weight by increasing your exercise and decreasing your calories. Instead of walking try going for a run or cycling If you notice gas, bloating, cramping or loose stools after consuming dairy, try dairy alternatives. To buy my book simply click here:https://www.beautybydez.com/lose-weight-after-menopause-a-simple-how-to-guide/Come say hello: Insta:@thisisbeautybydez Faceb. This eating plan emphasizes whole grains, legumes, fruits, vegetables, and healthy fats like extra virgin olive oil. As you age, especially as women age, you're more susceptible to losing lean muscle mass. Restrict calories with a healthy diet. In one study, it reduced the frequency of hot flashes by 36.7% over 6 months. Restrict calories with a healthy diet. There are 17 references cited in this article, which can be found at the bottom of the page. (5) 5 Ways to Reduce Weight Gain in Postmenopause 1 Combat Stress Being chronically stressed out can lead to weight gain. Probiotic foods include yogurt, miso, sauerkraut, pickles, and many other fermented foods. A good rule of thumb is to drink one-half to two-thirds of your body weight in ounces of water each day. Retrieved from http://www.cdc.gov/healthywater/drinking/nutrition/, The Cleveland Clinic. Getting your fill of fruits and vegetables can help relieve many menopause symptoms and may help prevent bone loss. The recommended protein intake for menopausal women is from 10 to 35% of their daily calories. Don't forget to count calories from beverages such as soda, juice, and alcohol. Get 7 to 8 hours of sleep a night. 2017;92(10):15521558. Even without changing our exercise routine or diet, women face an increased risk of weight gain, diabetes, and heart disease, just by going through the normal stages of aging. It gradually happens naturally in three stages in most women, but happens more suddenly in women who undergo surgical removal of their ovaries. Proteins take longer to digest so you feel full longer and thus tend to eat less. Being chronically stressed out can lead to weight gain. This is our bodies protective response and helps us to survive stressful situations. She has been published in national consumer magazines and writes frequently for leading health websites. Lean muscle mass normally declines with hormonal changes and age (27, 28, 29). If this is a new problem consider seeing your doctor to see if your thyroid needs to be checked. The best things you can do to prevent menopausal weight gain are to get and stay active and watch what you eat. The content of these informational pages is for educational purposes and health care support only and does not intend to be used for diagnosis or treatment of a health problem or as substitute for consulting a licensed medical professional. Menopause transition and cardiovascular disease risk: implications for timing of early prevention: a scientific statement from the American Heart Association. Your healthcare professional can give you advice and address any concerns you have. By replacing processed foods and empty calories with more fruits, whole grains, and vegetables you will become healthier and more likely to lose weight. Hot flashes, night sweats, and increased anxiety are just some of the things that can keep menopausal people up at night. Lauren Schlanger, MD, is a board-certified primary care physician. It's best to quit cold turkey as you immediately discontinue the influx of toxins and nicotine in your body. If you experience your desired results, continue eating this way. Stretch only after your muscles are warmed up. Menopause officially starts when a person hasnt had a menstrual cycle for 12 months. As a result, losing weight may become easier. Our website services, content, and products are for informational purposes only. Aerobic exercise, or cardio, is also great for menopause. This increases the risk of metabolic syndrome, type 2 diabetes, and heart disease (9). Hormone changes, stress, and the aging process can all work against you. You may also want to consider taking melatonin daily to help regulate your sleep. This means eating more protein, more fiber, more veggies, and more water. Circulation. For weight loss, many experts recommend the Mediterranean Diet. Try cutting out calories to help you maintain your weight or lose some weight. This can help keep insulin low, which may help reduce abdominal fat gain. Perimenopause is the stage from the beginning of menopausal symptoms which can include weight gain, hot flushes, anxiety, sleeplessness and mood swings. One study looked at older, middle-aged, and younger adults of all sexes. Introduce time-restricted eating, such as skipping breakfast. Master's Degree, Nutrition, University of Tennessee Knoxville. Analytical cookies are used to understand how visitors interact with the website. People who experience more hot flashes and night sweats during menopause may have an increased risk for issues like stroke and dementia, according to. However, weight gain can be combated and prevented by a healthy lifestyle, which includes following the tips below. Menopause occurs when your ovaries stop producing the hormones estrogen and progesterone. of Health and Human Services, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5e\/Stop-Menopause-Weight-Gain-Step-4.jpg\/v4-460px-Stop-Menopause-Weight-Gain-Step-4.jpg","bigUrl":"\/images\/thumb\/5\/5e\/Stop-Menopause-Weight-Gain-Step-4.jpg\/aid1962820-v4-728px-Stop-Menopause-Weight-Gain-Step-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"