How to lose weight after menopause

You might think it’s impossible to lose weight after menopause. You may also feel that midlife weight gain is inevitable. However, research shows that weight change can be done at any age. This is also an important step if you are overweight and want to improve your health.

This article discusses weight gain and weight loss during and after menopause. It also provides some tips on how to manage your postmenopausal weight through diet and exercise.

What Causes Postmenopausal Gains?

Researchers don’t know exactly why some women gain weight in middle age. However, research has revealed factors that may have an impact.

Studies have found that hormonal changes that occur during menopause are associated with an increase in body fat. Many experts also believe that midlife weight gain is related to lifestyle. Menopausal women are more prone to mood and sleep disturbances, which can make them less likely to engage in exercise and healthy eating habits. Aging can also lead to loss of muscle mass, which can lead to a slower metabolism.

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Menopause and Weight Gain

prevent postmenopausal increase

You may be able to prevent weight gain before and after menopause. Staying active is one of the best ways to keep excess weight off. For example, a 2013 study showed that physical activity levels and body fat were closely related to women between the ages of 50 and 59. In this age group, postmenopausal subjects who engaged in high-level aerobic exercise gained less fat.

Aerobic activities are activities that require an increase in oxygen. Also known as cardiovascular or aerobic exercise, includes:

  • Run
  • Cycling
  • swimming

Resistance training has also been shown to be beneficial after menopause. Weight training and exercise, including resistance bands, can help speed up your metabolism and build muscle mass.

If you only have enough time during the day for short workouts, a brisk walk followed by some weight-bearing strength exercises will help you stay in shape.

Develop healthy eating habits

A healthier diet is important for weight loss, especially as you hit menopause. Research shows that a low-fat, plant-based diet can benefit postmenopausal women.

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The Mediterranean diet has also been shown to benefit postmenopausal women. It is associated with reduced muscle loss and weight loss. More research is needed, but following a Mediterranean-style diet can help you lose weight and maintain it as you age.

It’s also a good idea to keep track of your daily calorie intake. Health and fitness apps make this easier. You can use the weight loss calorie goal calculator below to find out how many calories you need.

Make a plan to stay active

Many people reduce exercise as they age. The reasons vary. Some people just feel like they have less energy. Chronic conditions such as arthritis may also play a role. Others have become accustomed to sedentary habits or simply feel a decline in body awareness as they age.

Regardless, the shifting of priorities can have consequences. People who gain weight in midlife have higher rates of cardiovascular disease, high blood pressure and cancer.

Your postmenopausal weight loss plan should include a plan to stay active. You may want to buy a fitness tracker or activity monitor to make sure you’re getting enough exercise each day.

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exercise more

Consider joining a gym or forming an exercise group with friends or colleagues. If you’re retired, you can start an exercise program at home.

People who were physically active before menopause are often the most active during and after menopause. So what does this mean to you?

This is a great reminder to make exercise a part of your life Every stage. Don’t wait until you need to lose weight to start an exercise program. do it now. Get support from your family, get your kids involved, and do what’s necessary to stay healthy and active. It will pay off in the long run.

Prevent menopause weight gain


People tend to gain weight during and after menopause. This can be the result of hormonal changes as well as diet and lifestyle.

You can prevent postmenopausal weight gain by staying active. Adopt a plant-based or Mediterranean diet and track your calories. And make sure to stay active after menopause.