Many middle-aged women are surprised when their diet and exercise habits do not change, but they gain weight, making it difficult to lose weight, especially in the abdominal area. For women in their 50s, this can be a sign that the body is transitioning to menopause .
Women entering this natural phase of life often gain weight and belly fat, sometimes called the “menopausal belly,” and experience other unpleasant symptoms — night sweats that disrupt sleep, hot flashes , vaginal dryness, etc. While all of these symptoms can affect quality of life, one of the most unpleasant symptoms is often weight gain.
Age and genetics play a role, but much of it is due to the link between metabolism and hormones. As estrogen levels drop, a woman’s metabolism slows down. This causes menopausal women to gain weight even without making any changes to their diet or exercise, making it difficult to lose weight.
Here are 7 ways to help women lose weight after menopause:
1. Find the right amount of calories to help you lose weight
Your metabolism continues to slow as you age. This means you need fewer calories to lose or maintain a healthy weight. You should consult a dietitian or read a resource to find out how many calories you need each day based on your age, gender, height, weight, and activity level.
It is important to note that weight loss methods that worked well in your 20s, 30s and 40s may not work well in postmenopausal women. Accept it as part of the normal aging process and be patient with a healthy lifestyle and diet.
2. Choose healthy foods
Once you know your new target calorie range, take it one step at a time. Choose fruits, vegetables, whole grains, lean proteins , and healthy oils (olive and vegetable). Avoid carbs like bread, pasta, and baked goods, which are harder to burn. Stay away from high-calorie alcohol, soda, and coffee.
3. Choose your favorite sports
If you don’t feel like running, for example, you can choose another form of exercise, such as walking or dancing, or do an hour of water aerobics. Aim for at least 2.5 hours of moderate aerobic exercise each week. Do some strength training, such as lifting light weights, twice a week.
4. Talk to your doctor
If you’ve checked all the boxes on diet and exercise and still haven’t noticed any changes, see your doctor. There may be something going on, like a thyroid problem or certain medications that are causing the weight gain. Your doctor may also recommend a dietitian who can help you make the right food choices to avoid gaining weight.
5. Record the foods you eat every day
Keeping a diary of everything you eat and drink every day will help you get a clear picture of what foods you can cut out if you’re not losing weight.
6. Improve sleep
A good night’s sleep is good for your body and is also important for weight loss. Although more scientific evaluation is needed, recent studies have shown a hormonal link between lack of sleep and weight gain. To maintain good sleep hygiene, maintain a regular bedtime, make sure your bedroom is quiet and dark, and turn off all electronic devices such as phones, TVs, etc. before going to bed.
