Weight fluctuation is natural as the human body goes through different phases. Both men and women will experience weight loss or gain due to different factors and weight gain after menopause is very common among females. That is why lots of women are trying to find a way to lose weight after menopause. In this article, we have explained how you can lose those extra pounds after you have gone through this stage of life!
Why do you gain weight after menopause?
To better understand why you gain weight, it is best to first understand the menopause itself. Menopause is a natural biological phase that females go through in their 40’s or 50’s. This transition is diagnosed after a woman has gone 12 months without experiencing her menstrual cycle. After menopause a woman’s body is no longer able to get pregnant due to hormonal changes however pregnancy is not impossible. Hormonal changes and other signs also happen in perimenopause which could also result in sleeping issues, weight fluctuations, and irregular periods.
Most women will experience weight gain in their midsection especially their belly which is also called menopause belly. In some cases, this weight gain can increase the BMI to the point it is considered unhealthy and it might cause some problems such as:
- High blood pressure
- Heart-related diseases
- Type 2 diabetes.
It is important to know that menopause itself is not the only reason women gain some pounds. The human body will inevitably experience weight gain as it ages due to the fact that muscle mass shrinks and more fats are being stored in different areas of the body, naily the abdomen section. Now, females tend to gain more weight than males due to more hormonal changes which will make it harder to lose those extra pounds and get back in shape.
How to lose weight after menopause?
It is common to see people try hormone therapy because they consider hormonal changes the main cause of their recent weight gain. It is good to know that this is not the safest option as it can cause the following problems:
- Mood changes
- Fatigue
- Breast tenderness
- Vaginal Dryness
- Bone thinning
- Diarrhea
Considering the risks and side effects of this treatment most doctors and health care providers do not recommend it unless it is necessary. It is best to get back in shape with a good diet and exercise however those are not the only options ahead of you.
best tips to lose weight after menopause
Try not to get lost in the world of fad diets and their short-term promises and if you want to achieve a better long-lasting result you should follow a long-term simple plan that helps you to become healthier. Remember losing weight at all costs is not going to end well for you and if you overcomplicate things, you might end up putting yourself at risk of different health problems.
Read: What is the best diet of 2023? check out the latest diets and who is qualified for following them.
The formula for weight loss is simple; you should burn more calories than you take in a given period. It is best to do more cardio and have at least 150 minutes of exercise in a week. Other types of workout are also suggested such as weight lifting and strength training, however, it is best not to put your body under too much pressure while you are exercising as it will have negative effects such as muscle loss and possibly hard injuries.
Manage your sleeping time better. Menopause can be a reason behind low quality sleep and the lack of proper sleep time may lead to weight gain in the long run. Schedule your plans and daily activities and try to go to bed sooner at night. Do not indulge in coffee as its effects can last hours. If you have trouble sleeping that you can not cope with it is best to consult with a doctor to see what you can do to tackle this problem.
Another reason behind weight gain could be certain medications. In fact, lots of common medications that people use can lead to weight fluctuations, so if you are using any and you are gaining more weight then it might be a good idea to see if your doctor can replace them for you.
Have realistic expectations! Like it or not our body changes a lot as we age and you might not look the way you did ten years ago, do not obsess with your body shape and if you want to lose or gain some pounds it is best to have a clear realistic goal which aligns with your body and health condition.
Another notable matter is alcohol consumption. If you use too much alcohol then you can not lose weight as you should because alcohol has a lot of calories, other than that drinking alcoholic beverages can cause other problems in the long term.
Sugar is another reason behind weight gain especially after menopause, since women’s body is having a much slower metabolism after this stage, their body tends to turn the glucose it receives into fat cells and store them in different areas. So if you would like to avoid such things then it is best to lower your sugar consumption.
The best exercises for weight loss after menopause
Since menopause happens when you are nearly 50 years old, you should not expect to lose weight through hardcore workouts unless you have been exercising for years and your body is capable of handling the pressure. If you are haven’t worked out before and you do not know how to start you can check out this weight loss work out plan for beginners.
This is not the case for most women however there are lots of exercises that can help you shed those fat pockets more effectively such as:
- Biking
- Running or walking fast
- Swimming
- Aerobic
- Dancing
- Resistance training
Can you lose weight after menopause without diet and exercise?
Remember the goal of losing weight is to have a healthier body and the best way to achieve that is to change our habits and lifestyle. Also working out and following a diet is recommended to keep your ideal body weight for a longer period, however, there are methods you can shape your body without exercise or diet but almost every weight management specialist would suggest you be more physically active to lose weight faster and to enjoy the outcome for the long term.
You can try non-invasive and surgical weight loss solutions to get back in shape after you have gone through menopause. Note that non-invasive techniques will require you to invest more time in them and usually you can see the result after 3 to 6 months of treatment. You should also know that if you follow a high sugar high-fat diet, it is not possible to keep your body in shape for long and it is more likely that you do not even feel any change unless you change your lifestyle for a more convenient outcome. The most common non-surgical fat removal options you can try are:
- Coolsculpting
- Laser liposuction ( less invasive )
- Ultrasound treatment
- Radiofrequency – truSculpt ID
- Electromagnetic therapy
