Healthy Living

Best Tips To Lose Weight During Menopause

Women undergoing menopause are more susceptible to weight gain due to a decrease in estrogen levels. The natural aging process also requires menopausal women to observe a healthy lifestyle and perform aerobic exercises to lose weight faster.

Why Losing Weight Is Difficult For Menopausal Women

Women who do not experience a menstrual cycle for a continuous 12 months already reach the menopausal stage. During this period, it is more challenging for women to lose weight since their body fat increases significantly.

First, their estrogen levels significantly deplete. When this occurs, menopausal women are more susceptible to weight gain since this female hormone is responsible for physical sex characteristics, maintaining bone health and regulating the menstrual cycle and cholesterol levels. Although weight gain is not an exact result of menopause, an article published in Taylor and Francis Online claimed that this period increases the total body and abdominal fat among menopausal women. In fact, doctors associate menopause to excess weight gain which may cause type 2 diabetes and heart disease.

The natural aging processes and observing an unhealthy lifestyle also make it difficult for mothers to lose extra weight. As per Menopause.org, aging makes people less physically active and their metabolism slows down. These are what cause an increase in body fat due to a reduction in muscle mass.

Menopausal women also experience hot flashes and night sweats that disrupt their sleep. According to a study published in the US National Library of Medicine, poor sleep and sleep deprivation also lead to weight gain.

Regular Physical Activity

A study published in Sexual Health and Menopause Online claimed that aerobic exercises promote weight loss and improve physical health. It also decreases body fat after menopause. Another study also found that regular exercise performed three times a week improves lean body mass and lessens body fat in postmenopausal women.

These activities include walking with pets, gardening, taking the stairs instead of the elevator, standing up for phone calls and diversifying exercise routines.

Healthy Diet

According to Medical News Today, dietary changes promote weight loss. These include adding ingredients that are nutrient-dense such as colorful fruits and vegetables, lean sources of protein and whole grains.

Proper Sleeping Patterns

Sleep deprivation and lack of sleep adversely affect appetite hormones, energy expenditure and body fat composition. Thus, getting sufficient amounts of restful sleep alleviates menopausal symptoms such as hot flushes and poor metabolism.

Alternative Therapies

Stress is also a significant factor that causes weight gain. Alternative therapies such as hypnosis, yoga, meditation and herbal treatments lead to significant weight loss and reduce your stress levels.

Lifestyle Changes

Maintaining a healthy lifestyle also significantly increases weight loss in the long run. Establishing cooking routines and performing regular exercises allow you to maintain a healthy weight and may even result in long-term positive effects.

Women best friends Menopause ladies taking a walk outdoors. silviarita/Pixabay

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