What is Menopause?
Menopause is a significant phase in a woman’s life, marking the end of her reproductive years. It occurs when the ovaries stop releasing eggs, and the levels of hormones like estrogen and progesterone decrease significantly. This hormonal shift leads to the cessation of menstruation and brings about various physical and emotional changes.
It’s common for those entering this natural stage of life to gain weight and belly fat, also called menopausal belly.
The other bothersome symptoms are sleep-interrupting night sweats, hot flashes, vaginal dryness that causes pain during sex, urinary tract infections, irregular periods, depression, thinning hair, mood swings, and more.
While all of these symptoms can impact quality of life, one of the most frustrating symptoms is often the weight gain.
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The process of menopause is gradual and consists of three stages
Perimenopause
01Perimenopause is the time leading up to menopause when a woman’s body begins to change as hormone levels, especially estrogen, start to fluctuate.
Menopause
02Menopause is the point when a woman has not had a menstrual period for 12 consecutive months.
Postmenopause
03Postmenopause refers to the time after menopause has occurred.
When does menopause weight gain start?
Usually, the most severe phase is at the beginning of menopause, referred to as perimenopause. In this stage, you'll continue to experience your menstrual periods, but they might be different and come with signs such as hot flashes, changes in mood, and an increase in weight. These signs can begin as early as seven to 10 years before menopause, caused by changes in the levels of estrogen and progesterone your body is making. These changes in hormone levels, along with other elements, can lead to quick weight gain.
Why do women gain so much weight during menopause?
Understanding Menopausal Weight Gain
Hormonal Changes
During menopause, estrogen levels drop, which affects metabolism. Lower estrogen can cause fat to be stored more easily, particularly around the abdomen.
Slower Metabolism
As women age, their metabolism naturally slows down, meaning the body burns fewer calories at rest, leading to weight gain even if eating and activity levels remain the same.
Loss of Muscle Mass
Ageing also contributes to a gradual loss of muscle mass, and since muscle burns more calories than fat, this loss further reduces metabolic rate, making it easier to gain weight.
Increased Fat Storage
With lower estrogen, the body tends to shift fat storage from the hips and thighs to the abdomen, increasing the risk of belly fat.
Lifestyle Changes
Menopause can bring changes in energy levels, sleep disturbances, and mood swings, which can affect physical activity and lead to increased comfort eating or unhealthy food choices.
Insulin Resistance
Some women become more insulin resistant during menopause, meaning their bodies may not process sugars and carbohydrates as efficiently, causing weight gain.
Emotional Eating
The stress and emotional fluctuations that occur during menopause, such as anxiety or depression, may lead to emotional eating, contributing to weight gain.
Genetic Factors
Family history and genetics can also play a role in menopausal weight gain, as some women are naturally more prone to gaining weight as they age.
This is a never-ending loop. As our metabolism slows, we lose muscle tone and gain more weight. It occurs as a cyclic process.
What causes belly fat or menopause belly?
Fat accumulation frequently compensates for the lost muscle tone when hormone levels decrease. This typically occurs in the abdominal area, leading to the buildup of fat there. Our genetic makeup also plays a role. If your relatives tend to gain weight around their midsection, particularly after menopause, there's a greater chance that you will, too, unless steps are taken to counteract this tendency.
Fat stored around your belly is known as 'visceral fat.' This type of fat is unhealthy because it is linked to:
- An increased risk of heart disease
- Type 2 diabetes
- Breast cancer
- Dementia
- Increased menopausal symptoms, such as hot flashes.
Is it possible to lose weight after menopause?
Yes, it is possible to lose weight after menopause, but it may require some adjustments due to hormonal changes and a slower metabolism.
The plant-forward diet, filled with anti-inflammatory foods, limits sugar, sodium, processed carbohydrates, trans and saturated fats, and processed foods. It includes whole foods rich in nutrients, fiber, and antioxidants that work together to optimize health and maintain a healthy weight.
Regular physical activity, including aerobic exercises and strength training, is essential for maintaining muscle mass and boosting metabolism. Also, staying hydrated and managing stress through yoga or mindfulness can support weight loss efforts. Many women achieve and maintain a healthy weight post-menopause with the right approach and lifestyle changes.
Other lifestyle changes
Getting good sleep and limiting alcohol are also important. Poor sleep is associated with eating more food and making poor food choices. Drinking too much alcohol can cause weight gain, interfere with your sleep, and make menopausal symptoms worse.
Best Online Menopause Weight Loss Program At Diettrim
If you want to lose weight after menopause, proper guidance is essential for healthily achieving your goals. Hormonal changes during this time can make weight management more challenging, so working with a qualified dietitian can be particularly beneficial. A dietitian will help you create a personalized action plan tailored to your needs, preferences, and lifestyle.
Diettrim offers a personal weight loss coach dedicated to ongoing support and motivation. We guide you through daily meal plans focusing on balanced nutrition and gradual weight loss, ensuring you develop sustainable habits. With our online platform, you’ll have access to valuable resources, tips, and community support, empowering you to navigate this journey confidently and effectively.
Why Choose Diettrim’s Online Menopause Weight Loss Program
Because it's easy & simple to follow, with all your menopausal dramas, you do not need extra effort to make a special meal for yourself or get ready for your gym workouts. With simple, adequate food from your kitchen, we guide you through weight loss.
- Personal log assessment
- Unlimited Text Support
- No Additional Supplements Needed
- Convenient Online Access
- Individual Actions and Meal Tracking
- Daily Action Plans
- No Calorie Counting
Together, we can make lasting changes that benefit you and your family!
You can lose weight and embrace a healthier lifestyle with a proper diet and a little activity. By making mindful food choices, you can inspire your family to adopt healthier eating habits. Trusted by many women, we have shown excellent results and helped them stay active and motivated.
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