Even though we can't turn back time or increase the amount of estrogen our bodies make naturally, it is possible to lose weight after menopause.
As women age, one of the most common concerns is the increase in belly fat, particularly after menopause. Hormonal changes during this phase of life can cause a shift in the way the body stores fat, leading to an increase in weight and an increased risk of breast cancer. However, losing weight after menopause is still possible. In this video, we will discuss the role of hormones in belly fat gain, and how diet can help you lose weight and keep it off.
Menopause is a major contributor to the increase in belly fat in women over the age of 50. As women age, the ovaries start to produce less estrogen, leading to a reduction in resting energy expenditure, which means that the body burns fewer calories throughout the day than it did when hormones were plentiful. Also, the more fat a woman carries after menopause, the more estrogen she makes. This can lead to obesity after menopause and a higher risk of breast cancer.
In addition, it is not fully known why, but after menopause, women tend to collect more fat in their abdomens than they did when they were younger. Yet, changes in hormone levels may alter how fat is stored.
Even though we can't turn back time or make our bodies make more estrogen on their own, we can still lose weight after menopause. A diet full of low-glycemic carbs and healthy fats is a good place to start. By eating low-glycemic foods like leafy greens, non-starchy vegetables, raw nuts, seeds, avocados, berries, and beans, you can keep your blood sugar and insulin levels low.
Insulin is a nutrient-storing hormone. When it is high, the body stores nutrients as energy in places like your fat cells. For the body to release fat from storage, insulin levels must be low, thus, low glycemic foods that do not cause a rapid increase in blood sugar levels are recommended to keep insulin levels low and promote fat burning. Examples of low glycemic foods include whole grains, vegetables, and fruits. Carbs, which tend to be high in fiber, can help slow down the absorption of food and dampen its impact on your blood sugar.
Additionally, adding healthy fats from whole food sources like avocados, nuts, and seeds, wild-caught fish, and high-quality grass-fed meats and dairy products can be very beneficial. Healthy fats can strengthen your cell membranes, which makes it easier for hormones to get to where they need to go. They also make you feel full, which makes you less likely to want unhealthy foods.
Following menopause, it is crucial to engage in physical activity to eliminate abdominal fat. Weight lifting or resistance training can aid in building muscle, which can enhance your metabolic rate while at rest and increase calorie burn throughout the day. Additionally, cardiovascular exercises such as cycling, swimming, or walking can also help with calorie burn and reduction of body fat.
It is important to note that weight loss after menopause is not solely about physical appearance, but also about lowering the risk of health issues such as heart disease, diabetes, and certain types of cancer that are linked to abdominal fat. Hence, adopting healthy eating habits and incorporating exercise can have a positive impact on your overall health and well-being.
If you struggle with abdominal fat post-menopause, remember that many other women face similar challenges. By consuming low-glycemic carbohydrates and healthy fats and performing resistance and cardio exercises, you can take control of your health and work towards shedding the excess belly fat.
To gain more personalized assistance and information, consult with a registered dietitian or certified personal trainer.
Conclusion
Even though we can't turn back time or increase the amount of estrogen our bodies make naturally, it is possible to lose weight after menopause. A diet high in low glycemic carbohydrates and healthy fats is the best place to start.
Incorporating foods that are high in fiber and protein can also aid in weight loss and promote satiety, leading to a healthier lifestyle overall.
By focusing on low glycemic foods, such as leafy greens, non-starchy vegetables, raw nuts, seeds, avocados, berries and beans, you keep your blood sugar levels low, which, in turn, keeps insulin levels low.
It's important to consult with a healthcare professional before starting any new diet or exercise routine.
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