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Your email address will not be published. By using this form you agree with the storage and handling of your data by this website. This site uses Akismet to reduce spam. Those who wish to lose this weight may have more difficulty than usual, and keeping the weight off can be challenging. Weight gain occurs before and during menopause partly because of a drop in estrogen levels.
Low-quality sleep and regular, age-related reductions in metabolism and muscle tone can also contribute to this weight gain. The weight tends to develop in the abdomen. Although losing weight can be more challenging during menopause, there are various methods that many people find effective.
This article will discuss the relationship between menopause and weight, as well as proven ways to lose weight during the transition. During menopause and perimenopause — the period leading up to menopause — people may gain body fat and find it harder to lose weight.
Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes. Hormone replacement therapy may reduce the tendency to gain abdominal fat. As people age, they tend to become less physically active.
Their metabolism also naturally slows down. These variables lead to a reduction in muscle mass and an increase in body fat. Doctors also associate menopause with poor sleep , which can stem from hot flashes or night sweats. Research in animals links sleep deprivation with weight gain. Many people experience decreases in muscle tone as they get older, and a loss of muscle tone can cause an increase in body fat.
Exercise is a key way to build muscle and prevent age-related muscle loss. Research shows that aerobic exercise can decrease body fat after menopause. Another study has found that resistance training three times a week can improve lean body mass and reduce body fat in postmenopausal women. The Physical Activity Guidelines for Americans recommend that people should aim for at least minutes of aerobic activity every week and that people should do muscle-strengthening activities on two or more days each week.
A combination of aerobic exercise and resistance training will help reduce body fat and build muscle. Menopause-related weight tends to settle around the abdomen. Find tips for losing belly fat here.
If a person is not already active, they may find it easier to increase their activity levels gradually.
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