Conventional wisdom suggests you might’t lose weight after menopause.
You’ve likely heard thatweight lossbecomes harder the older you get.
There is some truth to this.
For example,the metabolismof an average 25-year-old is typically higher than that of a 55-year-old.
You’re not alone.
However, most of these causes are related to aging, not menopause.
It just so happens these events all occur at the same time.
That’s why menopause often gets the blame.
Here are some factors that contribute to weight gain during midlife and menopause.
Metabolism Slows
Midlife tends to bring a slower metabolism, which means your resting energy usage slips.
In other words, the number of calories you burn just while resting is lower postmenopause than before.
Decreased Estrogen and Higher Levels of Insulin
Insulin is your body’s fat-storing hormone.
The more insulin you have, the more fat your body retains.
Another way to combat the increase in insulin levels with menopause may be with menopausal hormone therapy.
The combination of poor food choices and lack of movement can lead to a gain around your midsection.
Medications Can Lead to Weight Gain
Some medications have also been shown to promote weight gain.
Is It Really Harder to Lose Weight After Menopause?
“On average, midlife women gain 1.5 pounds per year.
Although this may not sound like much, it adds up over time.”
To lose weight post-menopause, it helps to eat fewer calories because your baseline calorie burn has shifted down.
It may be a bit slower, but it happens.
It requires long-term adherence as well."
Pinkerton suggests aiming for a 400- to 600-calorie daily deficit.
However, Pinkerton adds that calorie-cutting alone likely isn’t enough to help you see the results you want.
And this is backed up by science.
You may also have to increase how much you move.
“The general recommendation is 30 minutes of moderate-intensity exercise most days per week.”
And you don’t have to get that all in one session each day, adds Pinkerton.
And the same amount of physical activity is recommended to prevent weight regain.
it’s possible for you to reduce how long you exercise by increasing the intensity.
Resistance Training
Muscle is your body’s energy driver.
“It pays to work out to keep your muscles strong and functional.”
High-intensity interval training has been a trend that has stuck aroundand it isn’t just for the younger crowd.
It’s been shown to also help those who are young at heart.
“Think about trying high-intensity functional fitness like CrossFit or a boot camp-style workout.”
“Eating a diet high in simple carbohydratessugar and white-flour foodsleads to weight gain,” says Goldberg.
“Also, remember that alcohol is sugar and leads to weight gain.”
Instead of a bagel for breakfast, Goldberg suggests oatmeal and berries.
Instead of a grilled chicken sandwich, move that protein to a bed of greens for a salad.
“Make your choices count by selecting nutrient-rich foods.”
“Aim for 20 to 30 grams of protein at every meal.”
Yogurt, milk, cheese, eggs, fish, poultry and meat are all good choices.
This treatment helps ease symptoms and transition you more naturally into lower levels of hormones.
In addition, some females see weight-loss benefits from hormone therapy.
But, as Pinkerton points out, “it is not U.S. government-approved for this purpose.”
Lower doses or newer therapy options may be recommended, so talk with your health care provider.
