In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.
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Eat less. 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.
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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. Mayo Clinic does not endorse companies or products.
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Winning the weight battle after menopause
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Products and services. Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Sign up now. Menopause weight gain: Stop the middle age spread Most women gain weight as they age, but excess pounds aren't inevitable. By Mayo Clinic Staff.
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Show references Hoffman BL, et al. Menopausal transition. In: Williams Gynecology. New York, N. Accessed May 21, Stephanie S. Faubion, M.
6 Ways Progesterone Helps With Weight Loss!
However, menopause does result in body fat distribution changes, with a preferential deposition of body fat centrally, and an increase in abdominal obesity. This tendency persists despite adjustment for aging, total body fat and reduced physical activity level, all of which independently increase visceral fat deposition. Aging-related weight gain is universal, occurs in both sexes, and is mainly ascribed to the decrease in lean body mass and physical activity level which may be subtle.
These changes result in a fall in both the resting- and activity-related energy expenditure. Therefore, unless there are compensatory changes in dietary habits and physical activity, aging results in weight gain. Alice Y.
Estrogen and weight gain: Are they linked and how to manage it
Chang, M. For example, women with severe vasomotor symptoms, especially at night, might not realize how severe fatigue compromises their ability to remain active. Women are more prone to mood disorders in the perimenopausal period, and that can also interfere with their motivation to make lifestyle changes often required to prevent weight gain. Resistance exercise training, which can prevent the muscle loss and decrease in energy expenditure related to aging in general, not only is shown to be as effective in perimenopausal women but can also help preserve bone mass during a period of accelerated bone loss and improve musculoskeletal symptoms.
Faubion adds: "Menopausal hormone therapy MHT is the most effective treatment for menopausal vasomotor symptoms. It should be strongly considered in recently postmenopausal less than 10 years since last menstrual period women with moderate to severe vasomotor symptoms in the absence of any contraindication to systemic estrogen use. Similarly, the risk of breast cancer does not seem to be increased with estrogen monotherapy, but may be higher in regimens using estrogen with synthetic progestogens.
However, the current MHT regimens most commonly use micronized progesterone, which does not seem to be associated with the same risk of breast cancer. In addition to alleviation of vasomotor symptoms, MHT also improves sleep and mood for most women, although it is not recommended as primary therapy for sleep or mood disturbances. While MHT does not cause any changes in weight by itself, it does result in favorable distribution of body fat.
Kapoor explains: "Women on MHT tend to have redistribution of the central fat to the peripheral sites. However, MHT use is not recommended for prevention or management of weight gain. Women who are on MHT for management of vasomotor symptoms can, nonetheless, be counseled regarding its beneficial effects on body fat distribution.