Read this for a guide to the Mediterranean diet, including a meal plan and sample menu. Vegan and vegetarian diets have also shown promise for weight loss Older studies in postmenopausal women reported significant weight loss and improvements in health among a group assigned to a vegan diet 22 , A survey found that vegans in perimenopause experienced less severe vasomotor symptoms such as hot flashes and physical symptoms than omnivores However, a more flexible vegetarian approach that includes dairy and eggs has also been shown to work well in older women Read this to learn more about the differences between vegan and vegetarian diets.
Low carb, Mediterranean, vegan, and vegetarian diets have been shown to have benefits in perimenopause and menopause. It can improve mood, promote a healthy weight, and protect your muscles and bones Resistance training with weights or bands can be extremely effective at preserving or even increasing lean muscle mass.
Lean muscle mass normally declines with hormonal changes and age 27 , 28 , Although all types of resistance training are beneficial, recent research suggests that performing more repetitions is better, especially for reducing abdominal fat 30 , Aerobic exercise , or cardio, is also great for menopause.
Studies have shown that it can reduce abdominal fat while preserving muscle during weight loss 32 , 33 , A mix of resistance training and aerobic exercise may be the best strategy for weight loss Resistance training and aerobic exercise can help promote fat loss while preventing the muscle loss that normally occurs around menopause. Here are several ways to improve your quality of life and make weight loss easier during menopause.
Many women in menopause have trouble sleeping due to hot flashes, night sweats, stress, and other physical effects of estrogen deficiency However, getting enough high-quality sleep is important for achieving and maintaining a moderate weight. Cognitive behavioral therapy CBT , a form of psychotherapy shown to help with insomnia, may benefit women experiencing symptoms of low estrogen. According to a study, postmenopausal women who received CBT for their insomnia saw a greater increase in sleep duration over 6 months than women who received sleep hygiene education or sleep restriction therapy Sleep restriction therapy is a component of CBT.
The goal of sleep restriction therapy is to purposefully limit the amount of time you spend in bed lying awake or not sleeping. The more insulin you have, the more fat your body retains. Estrogen helps combat spikes in insulin, but when estrogen levels fall, such as before and during menopause, your body has fewer resources to prevent the surge in insulin.
The higher levels of insulin can lead to greater fat retention. Similarly, she says, an exercise class may be a bit too daunting after a night of not sleeping well.
The combination of poor food choices and lack of movement can lead to a gain around your midsection. Medications like antidepressants, which are commonly prescribed to midlife women according to Pinkerton, can also promote weight gain. Yes and no. It's possible to lose weight after menopause, but the same tried-and-true techniques of your younger years may no longer work. Although this may not sound like much, it adds up over time.
To lose weight postmenopause, you'll have to eat even 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 to calorie daily deficit. However, she adds, that calorie-cutting likely isn't enough to help you see the results you want.
You may also have to increase how much you move. The old adage of eat less and move more certainly applies to weight loss after menopause, but the ratios may have to shift to see results. To maintain your current weight — let alone lose excess pounds — you might need about fewer calories a day during your 50s than you did during your 30s and 40s.
To reduce calories without skimping on nutrition, pay attention to what you're eating and drinking. Choose more fruits, vegetables and whole grains, particularly those that are less processed and contain more fiber. In general, a plant-based diet is healthier than other options. Legumes, nuts, soy, fish and low-fat dairy products are good choices. Meat, such as red meat, or chicken, should be eaten in limited quantities. Replace butter, stick margarine and shortening with oils, such as olive or vegetable oil.
Check your sweet habit. Added sugars account for nearly calories a day in the average American diet. About half of these calories come from sugar-sweetened beverages, such as soft drinks, juices, energy drinks, flavored waters, and sweetened coffee and tea.
Other foods that contribute to excess dietary sugar include cookies, pies, cakes, doughnuts, ice cream and candy.
Remember, successful weight loss at any stage of life requires permanent changes in diet and exercise habits. Commit to lifestyle changes and enjoy a healthier you. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health. Error Email field is required. Error Include a valid email address.
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So, someone who hasn't exercised in years may need very little exercise for it to become intense. When in doubt, and to avoid injury, find a personal trainer or physical therapist to help guide your routines. One low-effort way to do that? Not only will that increase calorie burn, it can also help prevent other health problems. And if your job has you sitting in front of a computer all day, try a standing desk.
Research published in the International Journal of Workplace Health Management found that workers with standing desks reported significantly less sedentary behavior and had less upper back, shoulder, and neck discomfort, too. And a review published in January in the European Journal of Preventive Cardiology examined studies on standing desks and found that a person who weighs roughly pounds could potentially burn 54 calories a day by standing — instead of sitting — for six hours.
Not all nutrients are created equal, and some experts believe that a steady diet heavy in unrefined carbs like pasta and bread are a significant factor for excess belly fat. Carbs turn into sugar in our bodies.
Some turn faster, like candy bars, oatmeal burns slower, but eventually it all turns to sugar. If you are aware of how many carbs you are eating, you are going to do better. This study, published in the June issue of Annals of Internal Medicine , found that people age 50 and older with central obesity weight disproportionally packed in their midsection who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same amount of time.
Your metabolism has slowed down by the time you hit menopause — with some research suggesting it burns a couple hundred calories fewer a day. Cutting back on restaurant meals and takeout is an easy way to control portions, but the timing and frequency of your meals can make a big difference too.
Fat adds flavor, makes our food taste better, and is part of a healthy diet. You just need to learn how to be more choosy, says Palumbo. Think more walnuts, and fewer Whoppers.
The healthiest fats are the ones that derive from vegetable sources like olives and nuts, but keep in mind that healthy fats — like those found in avocados — have the same number of calories as the fat found in an ice cream sundae.
The American way is to go overboard, so you have to be extremely cautious when you use it and measure the amounts of fats and oils that you consume.
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