Lose Weight After Menopause

Gaining weight, especially in the midsection of the body, can lead to health issues such as high blood pressure, heart disease, and type 2 diabetes. And we all know that losing weight is quite challenging after menopause because of all the hormonal changes. So what should you do if you’ve experienced menopause and can’t lose weight easily? In this article of Elegant Hoopoe, we will help you with all the information you need to lose weight after menopause.

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: 

1. High blood pressure
2. Heart-related diseases
3. 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, mainly 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?

To effectively lose weight after menopause, you need to change a few aspects of your lifestyle. In this section, we talk about the main approaches that you should take for losing weight after menopause.

Diet and Nutrition

Obviously, the first step of weight loss for women is finding the right diet for your body. The diet should be balanced and include fruits, vegetables, lean proteins, and whole grains. Also you should limit sugar and processed foods since they lead to slower metabolism and gaining too much weight. On the other hand, staying hydrated and considering smaller meals throughout the day can help to increase metabolism and energy.

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.

However, this is not the case for most women. 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 

Sleep and Stress Management

Supporting your metabolism is one of the main things that you should do to lose weight after menopause. Having quality sleep at night can help you to improve metabolism and also leads to hormone regulation.

You should also manage your stress since it often leads to gaining weight. Stress can be managed through relaxation techniques such as meditation or yoga. Having a consistent sleep schedule also helps you have less stress throughout the day. So make sure to have a relaxing bedtime routine each night.

Hormone Therapy

Your hormones go through major changes after menopause. If you want to know how your hormones have changed, you can consult with a doctor or healthcare professional. They can give you some tips for managing menopausal symptoms or even recommend hormone therapy. However, hormone therapy should not be considered as a main method to lose weight after menopause. The focus should be on getting professional tips and consulting.

Best Tips to Lose Weight After Menopause

1. Avoid Fad Diets

• Try not to get lost in the world of fad diets and their short-term promises.
• For long-lasting results, follow a simple, long-term plan that helps you become healthier.
• Remember, losing weight at all costs is not beneficial and overcomplicating things may put you at risk of various health problems.

2. Caloric Balance and Exercise

• The formula for weight loss is simple: burn more calories than you consume.
• Engage in more cardio and aim for at least 150 minutes of exercise per week.
• Other recommended workouts include weight lifting and strength training.
• Avoid putting your body under too much pressure to prevent negative effects such as muscle loss and injuries.

3. Improve Sleep Quality

• Manage your sleeping time better, as menopause can lead to poor quality sleep, which may result in weight gain.
• Schedule your activities and try to go to bed earlier.
• Avoid coffee as its effects can last for hours.
• If you have trouble sleeping, consult with a doctor to address the issue.

4. Monitor Medication Effects

• Some common medications can lead to weight fluctuations.
• If you notice weight gain while on medication, consult your doctor to see if a replacement is possible.

5. Set Realistic Expectations

• Accept that your body changes with age and you might not look the same as you did ten years ago.
• Do not obsess over body shape.
• Set clear, realistic goals that align with your body and health condition.

6. Limit Alcohol Consumption

• Excessive alcohol consumption can hinder weight loss due to its high caloric content.
• Drinking alcohol can also cause other long-term health problems.

7. Reduce Sugar Intake

• After menopause, a slower metabolism can cause the body to turn glucose into fat cells.
• To avoid weight gain, lower your sugar consumption.

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

At Elegant Hoopoe, we offer the best non invasive fat removal methods. So if you need more information and help to lose weight after menopause, call us today!