Menopause weight gain -
Animal and human studies indicate that this tendency towards central abdominal fat accumulation is ameliorated by estrogen therapy.
Studies mostly indicate a reduction in overall fat mass with estrogen and estrogen-progestin therapy, improved insulin sensitivity and a lower rate of development of type 2 diabetes. Conclusion: The hormonal changes across the perimenopause substantially contribute to increased abdominal obesity which leads to additional physical and psychological morbidity.
There is strong evidence that estrogen therapy may partly prevent this menopause-related change in body composition and the associated metabolic sequelae.
This type of fat is unhealthy as it is linked to:. There are many things you can do to reduce weight gain and the risk of chronic disease. Eating a healthy diet can prevent weight gain and improve energy levels.
A low-calorie or low-carb diet can help you lose weight. It can also help with other health issues if you have high blood pressure , high cholesterol or type 2 diabetes. Crash diets are not recommended for weight loss. Talk to your doctor or see a dietitian for advice.
Physical activity has many benefits. It can reduce the risk of chronic disease and help you manage your weight and menopause symptoms. To lose weight, you will need to combine regular physical activity with reduced calorie intake.
Prioritising sleep and limiting alcohol are also important. Drinking too much alcohol can cause weight gain, interfere with your sleep and make menopause symptoms worse. If menopausal symptoms are affecting your daily life and making it hard to exercise and eat well, ask your doctor about menopausal hormone therapy MHT.
MHT can also reduce the risk of some chronic diseases including heart disease and type 2 diabetes. It may also help to reduce belly fat after menopause.
Talk to your doctor if your menopause symptoms make it hard to do everyday activities. For example, if you:. This page has been produced in consultation with and approved by:.
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However, a more flexible vegetarian approach that includes dairy and eggs has also been shown to work well in older women Read this to learn more about the differences between vegan and vegetarian diets. Low carb, Mediterranean, vegan, and vegetarian diets have been shown to have benefits in perimenopause and menopause.
It can improve mood, promote a healthy weight, and protect your muscles and bones Resistance training with weights or bands can be extremely effective at preserving or even increasing lean muscle mass.
Lean muscle mass normally declines with hormonal changes and age 27 , 28 , Although all types of resistance training are beneficial, recent research suggests that performing more repetitions is better, especially for reducing abdominal fat 30 , Aerobic exercise , or cardio, is also great for menopause.
Studies have shown that it can reduce abdominal fat while preserving muscle during weight loss 32 , 33 , A mix of resistance training and aerobic exercise may be the best strategy for weight loss Resistance training and aerobic exercise can help promote fat loss while preventing the muscle loss that normally occurs around menopause.
Here are several ways to improve your quality of life and make weight loss easier during menopause. Many women in menopause have trouble sleeping due to hot flashes, night sweats, stress, and other physical effects of estrogen deficiency However, getting enough high-quality sleep is important for achieving and maintaining a moderate weight.
Cognitive behavioral therapy CBT , a form of psychotherapy shown to help with insomnia, may benefit women experiencing symptoms of low estrogen. According to a 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 Sleep restriction therapy is a component of CBT.
The goal of sleep restriction therapy is to purposefully limit the amount of time you spend in bed lying awake or not sleeping. In one study, it reduced the frequency of hot flashes by A review of several studies found that acupuncture may increase estrogen levels, which can help reduce symptoms and promote better sleep 40 , In addition to increasing the risk of heart disease, stress leads to elevated cortisol levels, which are associated with increased abdominal fat Several studies have found that yoga can help reduce stress and relieve symptoms in women going through menopause 43 , 44 , Certain lifestyle changes, such as getting more high-quality sleep, can help make it easier to manage your menopause symptoms.
As a result, losing weight may become easier. Here are a few other tips that can help with weight loss during menopause or at any age.
Eating mindfully and consuming foods and beverages that support weight loss can help you lose weight during menopause.
Maintaining a healthy lifestyle by exercising, getting enough sleep, focusing on a nutrient-dense balanced diet, and eating mindfully can help you look and feel your absolute best during menopause and beyond. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
This article is based on scientific evidence, written by experts and fact checked by experts.
TABLE OF CONTENTS. How to Navigate This Menopauwe Resource. Changes at Midlife. Sexual Problems at Midlife. Causes of Sexual Problems. Effective Treatments for Sexual Problems. Some people may notice weight gain Menopakse perimenopause, Menopauxe losing Exercise for managing blood pressure can be hard once weighht begins. Around Metabolic wellness solutions Exercise for managing blood pressure, it may be very hard to lose Menopauss. In fact, many people notice that they actually start putting on weight during perimenopausewhich can begin a decade prior to menopause. This increases the risk of metabolic syndrome, type 2 diabetes, and heart disease 9. Therefore, strategies that promote the loss of abdominal fat are particularly important at this stage of life.
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