As you enter your mid-to-late 40s,
you may find that, apart from the occasional hot flash or mood swing, your beloved black go-to trousers are becoming considerably tighter. It’s not your imagination this time.
According to major research, the average woman adds roughly four and a half pounds when she enters menopause in her 40s. And it’s a trend that shows no signs of abating: According to a new assessment published in the journal Mayo Clinic Proceedings, women in their 50s and 60s continue to gain around a pound and a half every year.
The primary cause is the normal decrease of muscle mass that happens as people age. Because muscle consumes more calories than fat, your metabolism slows and you gain weight. According to a study, you lose roughly a half-pound of muscle every year beginning at the age of 30, and that number jumps to about a full pound once you reach the age of 50.
However, when you pass through the Big M, you may notice something else: even if the number on the scale isn’t climbing significantly, any weight you do acquire ends up gathering around your midsection, leaving you with what appears to be someone else’s beer belly.
This form of fat, known as visceral fat, is harmful to the body. It generates hormones like cortisol, a stress hormone, as well as cytokines, which are inflammatory proteins. This, in turn, leads you to gain even more belly fat and sets you up for insulin resistance, which is a major component in the development of heart disease and type 2 diabetes.
It may seem difficult, but here are 9 expert-approved methods for reversing your scale’s upward trend.
1. CRANK IT UP
To burn off menopausal weight gain, begin with a combination of moderate and strenuous exercise. Aerobic workouts such as swimming, walking, bicycling, and running, as well as resistance or strength training, should be part of your daily regimen.
The Centers for Disease Control and Prevention (CDC) recommends that all adults engage in at least 150 minutes of moderate-intensity aerobic activity per week, as well as two or more days per week of muscle-strengthening activities that target all major muscle groups, such as the legs, hips, back, abdomen, chest, shoulders, and arms. The CDC suggests that if you use the HIIT method, you should strive for a similar mix of moderate and high-intensity exercise every week, in addition to the same two days of strength training.
You won’t necessarily be at the same level as you were in your twenties, but you must redefine normal. The new normal has a different metabolic profile, and the amount of wiggle space has shrunk. What you believed you could get away with when you were 20 will not be tolerated when you are 50. You need to get that out of your head.
An increase in your everyday activities is the key to success. You don’t have to go to the gym, but you should perform enough heavy lifting to keep your muscles strong and your metabolism going. Try tasks that require you to lift, push, and pull.
2. STAND WHEN YOU CAN
The principle is simple: the more time your body is in action, the more calories it burns. Standing is a low-effort option. Not only will this improve calorie burn, but it may also aid in the prevention of various health issues. Research published in the journal Obesity in January 2018 discovered that prolonged sitting is associated with greater amounts of belly fat as well as fat collected around organs such as the liver, which raises the risk of diabetes and heart disease.
To stay upright more regularly, stand and pace while on the phone, or park farther away from your destination so you’ll have to walk a bit further. If you binge-watch, lay a pedal exerciser on the floor in front of your sofa to get some exercise while still watching your favorite shows.
And if your job requires you to sit in front of a computer all day, consider investing in a standing desk. Standing desks are the fastest-growing employee perk in U.S. businesses, according to a Society for Human Resource Management study report. There’s a solid explanation for this: An analysis published in the European Journal of Preventive Cardiology in January 2018 evaluated studies on standing desks and discovered that a person weighing around 143 pounds may possibly burn 54 calories per day by standing — rather than sitting — for six hours.
3. INCORPORATE RESISTANCE TRAINING
Lifting weights is necessary to lose weight as you become older. A 2016 research of postmenopausal women in their late 50s and 60s revealed that doing an hour of strength training twice a week for eight weeks not only dramatically decreased body fat compared to a control group, but they also experienced less physical pain and generally felt better. If you’re not a fan of working out, try yoga. It provides the same weight-bearing advantages as running, and a 2016 German analysis of 13 research showed that yoga also helps reduce menopausal symptoms, such as hot flashes.
4. KEEP PORTIONS IN CHECK
By the time you reach menopause, your metabolism has slowed, with some studies indicating that you burn a couple of hundred calories less each day. You can immediately save 200 calories, but this can soon build up if you don’t lower your calorie intake.
It’s also at this point in your life that you may be tired of making meals for your family and simply want to get out of the kitchen. Cutting less on restaurant meals and takeaway is a simple approach to reducing quantities, but the time and frequency of your meals may also make a significant impact. There have been a lot of studies done on mealtime, and an accumulating body of evidence suggests that we’ve been getting it all wrong when we talk about having five or six little meals a day. Eating three square meals a day has been shown in studies to help people lose weight. Consider starting your day with a robust breakfast packed with lean protein, followed by a light dinner. Eating your main meal around midday might help you lose weight.
5. STOP EATING AFTER 7 PM
According to research, intermittent or alternate-day fasting, in which you eat normally one day and severely restrict calories the next, can be effective. According to a University of Southern California research released last year, those who cut their calories to between 750 and 1,100 for five days a month for three months lost considerably more belly fat — and improved blood pressure, cholesterol, and blood sugar levels — than those who did not.
6. UPDATE YOUR SLEEP STRATEGY
Insomnia is a very prevalent symptom of perimenopause, which is the time when women’s bodies prepare to enter their last menstrual cycle. According to the North American Menopause Society, the transition period might span anywhere from four to eight years. Because you’ve spent so much time waking up tired, you’re probably too fatigued to go for a workout. As you become older, it becomes increasingly important to obtain enough sleep. High-quality sleep is one of the most effective ways to combat menopause.
Aim for at least seven (and preferably eight) hours of sleep every night. Keep your bedroom cold to avoid hot flashes and night sweats, and switch off any illuminating electronics at least an hour before bedtime. If you can’t bear the thought of doing so, use amber-lensed glasses to offset the sleep-disrupting effects of blue light, or check to see if your gadget has an amber light setting.
7. FIND AN EXERCISE BUDDY
To combat belly fat and another menopausal weight gain, you’ll need to burn between 400 and 500 calories each week with cardiovascular exercises, such as brisk walking, running, bicycling, dancing, or swimming. Do you require motivation? Set a date to work out with a friend who needs to exercise as much as you do. Research published in the British Journal of Health Psychology in November 2015 discovered that deliberately seeking a new workout partner and exercising together is good for both exercise and emotional support.
If you don’t have a partner to help you on your weight-loss journey, you might want to try a group exercise class at your local gym or community center. A study published in the Journal of the American Osteopathic Association in November 2017 discovered that regular group fitness classes resulted in a significant decrease in stress and an increase in physical, mental, and emotional quality of life when compared to exercising on your own or not exercising at all.