About 30% of women at the age of 50 to 60 years are overweight and sometimes obese. Women going through the menopausal transition might gain weight, and those who wish to lose the weight may find it harder than usual. Also, keeping the weight off can be challenging.
Sounds familiar? Well, you are not alone.
As you get older it becomes difficult to cut off the excess weight, because your metabolism isn’t working the same as you were younger. A 20-year-old may be able to exercise longer and harder (burning more calories), than a 60-year old.
However, losing weight during and after menopause is possible and it’s the smartest way for women to improve their health.
Causes of weight gain during menopause
• Reduced metabolism
• An inadequate period of sleep
• Increased insulin resistance
• Family history and obesity
• Altered lifestyle-like eating out more
• Low muscle mass
Ways of Losing Weight During Menopause
1. Physical Activities
Physical activities and body fat strongly relate to women between the age of 50 to 60. Women who maintain high physical and aerobic activity gain less fat.
The more active you are, the less weight you are likely to gain. According to the national, Institute of Health Review, women who do aerobic exercises every day for 8 minutes, have 6 inches fewer around the waistline, as compared to women who don’t exercise.
It is important for women to do exercises when trying to lose weight and after, so as to maintain a healthier life.
2. Diet Plans
Try to eat fewer calories than you are used too. Healthy and nutrient-rich food should be the basis of all your snacks and meals. Reducing calories intake in postmenopausal women results in a short-term weight loss.
Although low levels of calories are required so that weight loss can occur, an increased deficit of calories leads to loss of lean muscle. This, in turn, reduces the metabolic rate that occurs with age.
The desire to lose excess weight might be overwhelming, but you should concentrate more on a healthier lifestyle that can go a long way in preserving your metabolic rate.
3. Get Enough Sleep
Quality and enough sleep are important for maintaining your health and weight. According to scientists’ women who sleep less than 5 hours a night have a 30 percent higher chance of gaining about 30 pounds over a 16-year period, compared to those who sleep for a full 8 hours.
Sleep disturbances are linked to aging and metabolic disruption during menopause. Changes in sleep pattern have an effect on appetite hormones, body fat composition and also energy expenditure.
4. Practicing Yoga
Yoga practices can prevent weight gain, increase fat burning and reduce anxiety and emotional stress both which are linked to emotional eating. Additionally, yoga exercises reduce binge eating which results in healthy eating behaviors.
5. Control your stress levels
Increased stress levels lead to a higher risk of weight gain over time. Stress alters your eating patterns contributing to issues like overeating and binging. To relieve yourself from stress you can keep yourself busy with activities like reading, practicing yoga, listening to music or traveling.