|  | Family Health | Womens Health

Weight Loss During Menopause

Losing weight after menopause can be done. Yes, you've got obstacles that your 20-year-old daughter may not be facing in her quest to drop a few pounds, but try not to let that discourage you. The more you understand the status of your body during menopause, the better you will be able to proceed successfully and achieve your goal of weight loss.

  1. Hormones

    • Women weight gain when they are menopausal may be due in part to hormonal disruptions that occur during perimenopause, the time leading up to cessation (menopause) of the menstrual period, and to continued hormonal disruption after menopause is complete. A woman's hormones and fat cells are a part of an intricate biofeedback network that determines our metabolism, how hot or cold she is, if she has a big or small appetite, how well she digests food and her ability to detoxify. Since a woman's body isn't functioning at top capacity during menopause, weight loss may be difficult, according to Marcy Holmes, NP, of Womentowomen.com.

    Diet

    • According to Dr. Marcelle Pick, the best way for a menopausal woman to lose weight is to eat well, eat regularly, eat often, but be cognizant of portion size. Dr. Pick's method of portion control is to use your hand: one thumb equals 1 oz., the palm of your hand equals 3 to 4 oz., your closed fist equals 1 cup and your thumb tip is comparable to 1 tsp. A handful of snacks is equal to 1 to 2 oz.

    Food Square, Not Pyramid

    • Rather than thinking about the food pyramid, think about a food square. The square includes four compartments: one for protein, another for healthy fat, a third for fruits and vegetables and a fourth for grains and legumes. Eat three square meals a day and have a couple of healthy snacks in between.

    Drink Fluids, Eliminate Certain Foods

    • Drinking water or herbal teas, six to 10 glasses a day, may help you lose weight. Eliminate certain items from your diet, including junk foods, sweets and sugar. White foods---white flour, sugar and cereal---should be avoided. Reduce your alcohol consumption. Taking supplements of vitamin D, calcium, flaxseed and soy will help ease menopausal symptoms, according to Menopauseatoz.com.

    Stress

    • Stress can cause you to gain weight and keep it on. When stressed, you produce the stress hormone cortisol. Cortisol increases your pleasure in high-sugar and high-fat foods. After eating this type of food your body turns those calories into fat. Ironically, too much cortisol, or glucocorticoids, can prompt activation of genes that increase leptin production. Leptin is the "I'm full" hormone. Leptin tells you when to stop eating. However, too much leptin can make your brain become resistant to it, leading you to be hungry constantly. Try to control your stress so that you don't have to battle cortisol and it's weight-gaining effects.

Womens Health - Related Articles