Menopause Weight Gain:
Some people have gastrointestinal (GI) symptoms like gas and bloating. Menopause belly can feel like the fullness, pressure, and discomfort of bloating and gas pain. However, it’s unclear if this is caused by an estrogen deficit or the aging process.
During menopause and the years leading up to it ‘ a stage called perimenopause ‘ it’s common to have physical and psychological symptoms. Many people report weight gain and changes in mood, mental clarity, and sleep habits. During menopause, focus on increasing your intake of plant-based foods such as fruits, vegetables, beans, and whole grains. At the same time, consider cutting back on or avoiding certain foods that contribute to bloating and fluid retention, like processed foods, salty snacks, and caffeine.
‘Maintaining a healthy and balanced diet is key to support your body through this transition,’ shares Anel Pla, a certified personal trainer at Simplexity Fitness. Third tier interventions to control weight gain involve the highest risks and the highest costs. However, they are might be necessary for women whose weight puts them at a higher risk of serious health complications, like heart disease. Alternative medicine encompasses numerous approaches to menopause weight loss, the safest and most effective ones being herbal supplements that address the root cause of weight gain, hormonal imbalance. In one study, it reduced the frequency of hot flashes by 36.7% over 6 months. A review of several studies found that acupuncture may increase estrogen levels, which can help reduce symptoms and promote better sleep (40, 41).
“Between proper workout programming and getting ahold of my nutrition, all the results started coming in very quickly,” Niebergall said. As you approach the age 50, you may notice that your periods are becoming more sporadic or are shorter than they used to be. The stakes these details are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you’ll consider contributing to HuffPost once more. As Americans head to the polls in 2024, the very future of our country is at stake.
I was surprised to discover, according to new research, that for many women menopausal weight gain is not entirely their fault. Women do gain about 1′ pounds per year during their 40s and 50s. Hormone-regulating supplements, such as Macafem, do not contain plant-based hormones. Rather, they nourish the endocrine glands, supporting their own production of hormones and, ultimately, leading to estrogen and progesterone balance, which is necessary for proper metabolism and a healthy weight.
Additionally, high-fat, high-sugar, and high-calorie foods and snacks should also be limited to help prevent those extra calories from adding up and contributing to weight gain. Research on exercise as a weight-loss see post method in menopausal people has shown it can be very effective. It may feel like the changes in your body during menopause have come on all of a sudden and don’t seem to respond to any changes you’re making.
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Doing ‘targeted” abdominal exercises to get rid of belly fat sounds like it would help, but you can’t tell your body exactly where to shed pounds. Hormonal changes and weight gain may continue to occur as women leave perimenopause and enter menopause. Reach out to your healthcare provider whenever you have questions or concerns about your health.
Research also suggests that women gain an average of 1.5 pounds per year during their 50s and 60s. In addition, try to get plenty of sleep by developing an effective nighttime routine, limiting naps, and paying attention to your meal sizes and caffeine consumption closer to bedtime. Instead, aim to eat a variety of plants, limit heavily processed foods, and opt for fermented foods. Yoga, lifting weights, gardening, and using resistance bands are just a few examples. Your gut microbiome is the collection of all the microbes in your gut.
However, it’s common to become slightly less active with age, meaning people burn fewer calories without really realizing it. There are also preventive steps you can take to limit how much menopause affects your body shape. Keep in mind that genetics and your prior health history play a role in how menopause affects your body, so these steps might not completely prevent some menopause belly bulge.
Menopause officially starts when a person hasn’t had a menstrual cycle for 12 months. Many factors that can lead to weight gain during menopause are still in effect after menopause. Research suggests that HRT is safe for most women and may more hints improve unwanted side effects, including hot flashes, bone loss, and vaginal atrophy. This involves the lining of your vagina becoming thinner and drier. Many women use hormone replacement therapy (HRT) to help manage menopause symptoms.
Higher levels of visceral fat increase your risk of cardiovascular disease and other chronic conditions. While menopause may not directly cause weight gain, many scientists believe that changes to your hormone levels contribute to these differences in fat mass and distribution. Your hormones change during menopause, and this may contribute to weight gain, along with the factors we mention above. There are some medical procedures for dealing with menopause belly that you might consider if you feel like lifestyle changes haven’t done enough to help. You can talk to your provider to find out if abdominoplasty (a “tummy tuck”) or liposuction would be an option for you. No single diet is best for dealing with menopause weight gain in every person, but there are some research-backed places to start.