Avoid gaining weight or even losing weight during menopause – this is not an easy undertaking, but it is possible. How you, as a woman over 50, can cope with the changes in your metabolism as a symptom of menopause and at least avoid weight gain, you will find out in this post.
During menopause, you tend to gain weight rather than lose weight. To avoid weight gain or even reduce body fat, you should know why the body stores fat in women over 50.
We’ll explain why many women go through menopause, known in medical jargon as the climacteric, and put on weight.
Menopausal Weight Loss: Why It’s So Hard
The following happens in the female body: During menopause, your body gradually reduces estrogen production so that the estrogen level decreases progressively. The hormone estrogen is involved in the female cycle and influences various metabolic processes in your body, such as fat burning.
In addition, due to the low estrogen level and the increasing dominance of the hormone testosterone during menopause, the distribution of fat in your body changes. The body fat now collects less in the “typically female areas,” such as the hips. Instead, like men, your body now stores more fat in the middle of the body, i.e., on the stomach.
Estrogen Deficiency And Low Basal Metabolic Rate
The lack of estrogen makes it difficult to lose weight during and after menopause. In addition, the basal metabolic rate is lower during and after menopause: the body does not need as much energy as it did in younger years. Those who do not take this into account in their diet will gain weight.
Strict discipline is required to maintain weight or lose extra pounds during menopause.
Calorie Deficit And Exercise Are A Must
We’ll show you what you can do to stimulate your metabolism and thus keep your shape during and after menopause. So much in advance: Without enough exercise and a balanced diet, it won’t work.
Even if it is only a small consolation: Many women struggle with their weight during menopause – even celebrity women often gain weight due to hormonal changes. You can avoid this by increasing your metabolism and avoiding unnecessary calories.
The Movement Begins In Everyday Life And Ends With Sports Or Yoga
The more you challenge your body, the more calories it burns. You don’t have to become a top athlete because of that. There are plenty of exercise options in everyday life – for example, you burn some calories during a leisurely walk.
Leave the car parked more often and walk to burn calories all the time, or take a bike. Where there are elevators, stairs are usually not far. Of course, it doesn’t hurt if you also do “real” sport: It doesn’t necessarily have to be endurance sports or muscle training on machines, but you can also try out yoga or pilates for yourself.
Change Of Diet And Intermittent Fasting Before Dieting
To be clear in advance: diets are not recommended. Usually, you weigh more afterward than before the diet due to the dreaded yo-yo effect.
Intermittent fasting, such as the 18: 6 method, is far better. Fat burning is stimulated during the time that you are not ingesting any food.
But even in a shorter mealtime window, you should pay attention to what you eat. With a long-term diet change, you can maintain your weight. Your diet must be balanced: many vegetables and some fruit should land on your plate every day.
Lots Of Protein And Few Carbs
It also makes sense if you consume plenty of protein. Protein is not only important for building muscle. To digest protein, the body needs more energy – which in turn stimulates the metabolism. In addition, you strengthen your muscles and bones, which you still need in old age and should protect against their natural degradation.
In contrast, you should generally reduce your carbohydrate intake. Low carb is a good way to maintain or lose weight.
It is also crucial which carbohydrates you consume: Carbohydrates with a high glycemic index cause you to get hungry again a short time after eating. This group of carbohydrates includes white flour products, pasta, and white rice. Sugar should also be an exception in your diet.
Complex carbohydrates, i.e., whole grain products with a lower glycemic index, are significantly better. So if you want to maintain your weight or even lose weight, diet plays a key role during menopause.
A Little Salt And Drink A Lot
Salt makes the body store water. This is not noticeable as love handles, but it still floats up the body and shows up on the scales. Some foods, like asparagus and pineapple, will help you get rid of water retention.
If you also drink at least 1.5 to 2 liters of water every day, this will boost your metabolism enormously. A study from 2003 shows that 500 milliliters of water are enough to make the body’s energy consumption increase noticeably.
If you like to drink coffee, you will benefit from the caffeine in the pick-me-up. Caffeine stimulates metabolism. If you are more of a tea drinker, choose black, green, or white tea. Real boosters for the metabolism are ginger and mate tea.
But also hot spices and cinnamon can heat the metabolism and replace sugar or spice up vegetables and co.