Is weight gain inevitable in menopause? I have good news for you. Weight gain does not have to happen in menopause or even perimenopause. You can lose weight after 50.
Around the age of 50, I started noticing that I was gaining weight around my middle. It was like someone had blown up an inner tube around my waist. Before, I would gain weight in my hips and thighs. I really thought this was just part of getting older. However, I was determined to figure out how I could lose weight after 50.
Factors That Affect Weight Gain In Women Over 50
Decreased Estrogen – The facts are with age our estrogen levels start decreasing which causes a ripple effect in our bodies as women. Declining estrogen levels negatively affect our metabolism. Maintaining our weight becomes more difficult. Also, when we gain that weight it usually is distributed more towards our belly instead of our hips and thighs.
Loss of Muscle – As we age we naturally lose muscle and then with our hormone fluctuations it adds to the loss. Also, as we age, some of us tend to get less physical activity.
Not Enough Sleep – We know for a fact that not enough sleep can cause weight gain because it adds stress to our body. Check out this podcast and blog post if this is one of your problems.
Increased Insulin Resistance – As women age we can become insulin resistant which makes losing weight more difficult.
Now, that you know this is a real thing, what can we do to combat this problem.
Tips to Lose The Menopausal Weight Gain
Nutrition – We know what we eat plays a big role in our weight. As we age and go through menopause it is still a big part of it. Focusing on whole foods and reducing processed foods is key to losing the belly fat.
Intermittent Fasting – Intermittent fasting has been shown to reverse insulin resistance. Check out my free guide on intermittent fasting.
Physical Activity – Strenght training becomes even more important as we age since we are losing muscle. Loss of muscle reduces our metabolism which leads to weight gain even if we do not eat more food. We also must continue to move each day. Find something you love to do and you will do it more often and look forward to it.
Find Ways To Reduce Stress – Stress will elevate our cortisol levels which makes us hold onto belly fat so we must find ways to reduce our stress. One way is through deep breaths. I know it sounds easy and it is, you just have to remember to do it. Here is an article on a breathing exercise and also an article on 16 Simple Ways To Reduce Stress And Anxiety.
Get Adequate Sleep – Sleep is important to our health and weight no matter how old we are. Menopause symptoms like hot flashes can make sleep more difficult. Managing hot flashes through diet, supplements, or hormone replacement can help. Also, check out this blog post about ways to improve your sleep.
Find Support – Let’s face it we all need support from someone when we are focusing on losing weight. In FASTer Way to Fat Loss, I offer support and I teach you strategies like intermittent fasting, whole food nutrition, physical activity and mindset shift to help you reach your goals. Click here to find out more and register for my next round.
Have you been thinking you are just going to have to learn to live with this weight? Now, you know the truth you CAN lose weight after 50.
