Weight loss methods while going through the menopause continue to remain highly searched, and there are a few ways women can combat their growing belly. Experts have suggested there are four different options when it comes to successfully battling the bulge caused by the drop in oestrogen levels and metabolism speed.
Dietician Stephanie Faubion, director of the North American Menopause Society, explained: “It’s a fact of life, but we do need to take action to combat it.
“It can be hard, but it is possible to do it.”
With that said, there are four key ways to take into account when dieting and shedding the pounds.
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Meal timings
There is much debate on whether what time a person eats can have an effect on their weight or not.
Some experts suggest it won’t make a difference as long as people are eating within their calorie limit, whereas others advise fasting for a certain period of time for better weight management.
Dietician Pamela Peeke, author of Body for Life for Women, is pro set meals times.
She explained: “Don’t eat too much too late as eating later in the evening is murder for trying to keep weight off.
“What a menopausal woman does from 3pm on every day can determine how big her belly is. That’s when most women tend to overeat and over-snack.”
To help curb the snacking cravings, she advised people to start “paying attention” to their circadian rhythm.
“Eat during a window of eight to 12 hours a day, and then don’t eat for the rest of the time,” she said.
“Experts find this imperative to take care of weight at any age, but especially during menopause. End your eating at a reasonable time.”
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Do more exercise, more intensely
This may seem like common sense but menopausal women have been advised to focus on how fiercely they workout.
Losing weight by exercising can become more difficult as people age, but increasing the amount of moderate and vigorous exercise a person does can work better to burn off menopausal weight gain.
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Peeke said: “Your routine should include aerobic exercises like swimming, walking, cycling, and running, as well as resistance or strength training.
“What you want to employ now is high intensity interval training (HIIT).
“Basically that means that moderate levels of exercise are interspersed with high intensity intervals throughout the week.”
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Stand rather than sit
Similarly, the body should be kept active so as to burn as many calories as possible through simple movements.
A study published in January 2018 in the Obesity journal, found that prolonged sitting is connected to higher levels of abdominal fat.
If a person makes sure they are keeping themselves up and about during the day by taking regular walking breaks, not only are they upping their step count but avoiding other health problems and burning more calories.
According to WebMD, research suggests standing can she 88 calories an hour, compared to 80 calories for sitting.
Be cautious of carbohydrate intake
Over the years, extensive research has been conducted into different food groups and how they can affect menopausal women.
Experts have found that not all nutrients are created equal, and some professionals believe that a steady diet heavy in unrefined carbs like pasta and bread is a significant factor for excess belly fat.
Dr Kathryn Boling, a family medicine physician at Mercy Medical Center in Baltimore said: “Carbs are the enemy of the middle-aged woman.
“If you are peri-menopausal, look at how much sugar you are eating. Carbs turn into sugar in our bodies.
“Some turn faster, like candy bars, oatmeal burns slower, but eventually it all turns to sugar.
“If you are aware of how many carbs you are eating, you are going to do better.”
Research published in April 2017 in the British Journal of Nutrition found that a reduced-carbohydrate diet may decrease the risk of postmenopausal weight gain.
Source: Daily Express | Diet
