Why do women easily gain weight after menopause ?
Hormonal changes
After menopause, women often face weight gain due to hormonal changes. Reduced estrogen levels lead to a shift in fat storage from the hips and thighs to the abdomen. Lower estrogen can also slow metabolic rate, making it more difficult for women to lose weight.
Change energy balance
When the metabolic rate decreases, the body's energy needs also decrease. Continuing to consume the same amount of calories without adjusting to lower energy needs can lead to weight gain. Menopause symptoms such as mood changes, anxiety, and depression can lead to emotional eating or stress eating, contributing to weight gain.
Lifestyle changes
After menopause, women often show many signs of aging and have more difficulty falling asleep. Difficulty sleeping and restless sleep can affect the balance of hunger hormones such as ghrelin and leptin. This can lead to weight gain and cravings for high-calorie, high-sugar foods while reducing energy for physical activity.
Psychological factors
After menopause, many people often feel more uncomfortable, which increases cortisol, a stress hormone that promotes fat storage, especially around the belly. Mood swings can lead to overeating or choosing comfort foods that are high in calories.
How to lose weight during menopause
Healthy eating
To lose weight, especially after menopause, the first thing you should do is change to a healthy diet such as eating lots of vegetables, eating whole grains and protein from lean meat. Additionally, minimize your intake of unhealthy foods like cookies, chips, and sugary drinks like soda, carbonated soft drinks, and energy drinks.
These changes will help you control your weight more easily even after menopause.
Increase physical activity
Spend time doing exercises like walking, jogging or cycling to burn calories while helping to lose weight, build muscle and increase metabolism. You can do resistance band exercises and body-weight exercises like push-ups and squats.
Drink enough water
Drinking enough water helps support the digestive system, reducing the risk of bloating and constipation, these problems will appear more during menopause. However, you should avoid drinks that contain a lot of sugar, which can easily cause weight gain.
Stress management
Controlling stress by practicing yoga or meditation in the morning will help you feel at ease and aid in weight loss very well. You can also try deep breathing exercises or listening to soothing music. In addition, get enough sleep every night to regulate hunger hormones and eliminate belly fat.
Support from loved ones
To lose weight and avoid obesity after menopause, you can join support groups or exercise classes to stay motivated. Involving family and friends in your weight loss journey will be beneficial because in addition to exercise, your loved ones will encourage and support you.
