As you age, a natural slowing of metabolism and loss of muscle tissue can lead to weight gain. The remaining 20% of weight management is derived from energy expenditure – in other words, physical activity. It can be difficult to stop eating after you finish a meal because it takes 15 minutes for the brain to process the feeling of fullness once you've stopped eating. Skipping meals or following extreme diet plans that cut out vital nutrients, like carbohydrates, are not sustainable or healthy.
Avoid drinking sodas and other sugary drinks, as these are empty calories, providing low satiety and excessive sugar. Although popular culture claims that more alcohol equals more fat, it seems that the truth is less straightforward. Eating 200 fewer calories a day is often needed to maintain your current weight in your 50s. Working out your upper and lower body muscles through strength training increases your muscle mass. Please note that we are unable to respond back directly to your questions or provide medical advice. As the fastest growing consumer health information site a€” with 65 million monthly visitors a€” Healthlinea€™s mission is to be your most trusted ally in your pursuit of health and well-being. Keeping the biological aspect aside, to a woman it is the time when their life long friend estrogen is making itself scarce. Weight gain, especially fat around your abdomen, is a matter of worry because it could eventually lead to an increased risk of cardiovascular (heart and blood vessel) diseases. Belly fat is thought to be an active organ that produces hormones and inflammatory components. As far as cardiovascular disease is concerned, abdominal fat causes change in angiotensin which is a hormone that controls blood vessel constriction. Here are a couple of ways through which a woman can shed unwanted weight that accumulates after menopause.
If you are woman who has been working out or has been at least dedicating time to some form of physical activity like walking and jogging, chances are that menopause won’t be so hard on you.
Firstly, even before making your body sweat, what is important is that you prepare yourself mentally.
If you have been going to gym, then now is the time to consult your doctor about weight training.
Though it is said that all adults must watch what they are eating, menopausal women, in particular, must really keep a tab on what they are consuming. Get all the blood tests done and start any medication, if the doctor feels there is a need. It has been noticed that stress leads to weight-gain:Keep yourself stress-free by keeping busy in things that you like to do. You will realize that with so many friends around, menopausal weight loss is much more fun. Menopause can be a challenging time for a woman as her body begins to change and respond differently to certain situations. Before discussing how to lose weight during menopause, it is imperative to discuss some of the primary risks associated with weight gain.
To most, menopause and weight gain have become synonymous, and when the numbers are examined it is easy to ascertain why. Reading this list should provide all the motivation that is necessary to incorporate changes into your life that will lead to healthy and sustainable weight loss.
One of the first things that must be done is to come to the realization that you have not lost control.
One of the most common issues that women have when going through menopause is taking on the mindset that they have lost control of their body.
Yes, there are some things happening that are out of your control; however, there are other things that you can do to help manage the situation to ensure that you are able to properly maintain your health.
One of the primary causes of weight gain of women during and after menopause is the decrease in their estrogen levels.

Now it’s finally time for the million dollar question: How to lose weight during menopause?
Being sedentary is not only a result of the lack of energy associated with menopause, but menopause-induced depression can also be an issue that negatively impacts energy and activity levels.
By making a commitment to being more active you can raise your metabolic rate, offsetting the slowing that comes at this stage in life.
If you have difficulties getting started, maybe some of these proven methods to lose excess weight can help.
Women desiring to lose weight in menopause should consume foods that are high in nutritional value and low in caloric content – foods such as cruciferous vegetables, fruits, nuts and lean meats such as skinless chicken breast and salmon.
Refrain from eating fast food and other foods that have a high caloric density with little to no nutritional value. Hormonal changes during menopause affect the way fat is distributed throughout the body, which means this weight is likely to accumulate around your stomach.
The recommended daily intake for women is 2,000 calories, and one pound equates to roughly 3,500 calories. Diet sodas may be sugar-free and low in calories, but the artificial sweeteners used to replace actual sugar encourage sugar cravings. When your muscle mass is increased, it improves your metabolism, which helps you burn calories most efficiently. Both of which will support, guide, and inspire you toward the best possible health outcomes for you and your family. This risk of cardiovascular disease is often linked to the post-menopausal tendency to put on weight around the waist when body fat tends to shift towards the abdomen. The abdominal fat easily breaks down into fatty acids and then these acids enter the liver and muscles too. Your bloodstream is also invaded by fats and clots and all these pose a risk of diabetes, heart disease, and many other diseases. You might need to check your bone density and blood pressure on a regular basis if you are a serious gym-going woman.
However, after menopause, women need to adhere to the above-mentioned tips and couple it up with exercises for best results!
Well, it is much easier to chase your weight goals when you are doing so with women who are going through the same physical and mental turmoil as you. There are several primary causes of the weight gain that must be addressed in order to effectively manage weight during this difficult period in life. There are several vital steps that can be taken to help shed those unwanted pounds, even during and after menopause. Once you begin to believe that you have lost control of your body, you will slowly begin to give up attempting to manage your health. When estrogen levels are high, women are able to control their appetite and they are more active. You will need to resist the natural proclivity to become more sedentary and instead become more active. On top of the increased health risks, the extra pounds creeping around your middle section could result in health issues, from cardiovascular ones to self-esteem problems. To lose one pound a week, you'll need to reduce your calorie consumption by approximately 500 calories per day. This ultimately may slow your metabolism, making weight gain more likely once you start eating normally again. Gradual, steady weight loss at a rate of around one pound a week is advisable for losing weight and keeping it off. This is because the muscle mass, with age, decreases and there is an increased deposition of fat in its place. This may be due to the decreasing level of estrogen, which appears to affect the areas where fat is distributed in the body. When these excessive fatty acids flow into the liver, they lead to various chain reactions like they increase the production of LDL or the bad cholesterol as well as triglycerides. Therefore, it is advisable not to ignore weight-gain as just another change or a symptom of Menopause.

There are many women who go into depression, refuse to go out and be part of social gatherings. In fact, it has been proven that after a crash diet, the secretion of Leptin – hormone that monitors appetite and metabolism, increases.
There is nothing more tricky than raising a newborn and it takes away all the energy and time that the mother has. This is when they must reconnect with their spouse and concentrate on their own well-being and health.
You connect better with them and hence, it becomes easier to stick with a diet and follow your fitness regime. From parties to trips, you can organize many fun-filled activities, as long as you stay positive and undeterred! As estrogen levels begin to decrease during menopause, women become more sedentary and they tend to eat more. Whereas you may have been able to get away with poor eating habits in the past, that is no longer the case. Green tea is loaded with antioxidants that can help rid the body of toxins that may be draining it of energy. Remember that even during menopause, if you take good care of your body, the body will take care of you! The best way to fight these feelings is to confront weight gain head-on with a lifestyle overhaul.
Your diet should be low-fat and incorporate fiber, fresh fruit and vegetables, and protein, but it can be difficult to get this balance right; you may wish to consult your doctor or a dietician about coming up with a meal plan aimed at helping you lose weight. Rather than a quick fix, you are making a permanent lifestyle change that will help you maintain a healthy weight in the long term. It is mostly noticed in women who are not leading an active life and haven’t been paying attention to their diet. They may also lead to insulin resistance so that your insulin become less effective and could not regulate blood sugar properly. Use a pedometer to keep a track of how many calories you have burnt and stay motivated to reach your weight goals. This is not simply an issue of pulchritude, but obesity is associated with some major health issues. If you have to choose between the two, the single best way to lose weight during menopause is to adopt a more active lifestyle.
Detoxifying the body can also help increase the body’s metabolic rate, helping you lose weight faster. A series of positive, healthy changes will help you lose weight during menopause, and keep it off.
But what needs to be kept in mind is that while menopause is inevitable, weight gain is absolutely avoidable. Of course you have your friends and neighbors but you can escalate it to community level too and to the online community as well!
And what’s more worrying is that most of this weight gain is in the form of belly fat around belly. Once a woman chooses to take control of her life and decides to get back in shape, everything begins to fall in place.
By then, the process of digesting your dinner is almost through and chances of restlessness at night are reduced. Menopause suddenly changes from just a biological phase to a nightmare for so many reasons.

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