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More Videos by Dr. Becky:
How to Make Weight Loss Easier After Menopause
Belly Fat- How Much is Too Much & How To Get Rid Of It
Is Fruit a Problem on My Diet?
Ways to Improve Insulin Sensitivity: Diet | Supplement | Exercise
What Can You Eat on a Low Carb Diet? (Full Food List)
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.
Menopause is a time of many changes. Not only are you going through hormonal shifts, but as you age your metabolism slows down and that can lead to weight gain. The average woman gains 10 pounds during menopause. This article will discuss how menopause affects weight gain and what steps you can take to combat it!
1. Metabolism Slowing Down
Some changes happen in the body during perimenopause or menopausal transition. The biggest change is that your metabolism starts to slow down due to hormone production slowing down. This can be blamed for most of the weight gain you experience.
2. Decreased Activity Levels
Another reason why menopause causes weight gain is that as you get older, it becomes harder to stay active. Joints start to ache and pain, sleeping patterns become disrupted and many women report that as they age it's just plain harder to move around than when they were younger. Your heart rate may also not be what it once was making exercise less effective at burning calories. A study by the New England Research Institutes showed that women in midlife only burn half as many calories through exercise as they did in their 30's.
3. Increase In Fat Cells
Hormones also increase the number of fat cells you have and decrease your body's ability to use fat for energy, which causes more weight gain. This is why crash diets are never recommended because although you may lose weight quickly, it will be mostly water weight that comes right back when you start eating normally again.
4. Slight Decrease In Muscle Mass
As with any aging process, there is another side effect of menopause which is a slight decrease in muscle mass. Since muscle burns more calories than fat your body will be burning fewer calories even with the same amount of food.
5. Hormonal Imbalance
Lastly, another reason for weight gain is due to hormonal imbalances during menopause which can cause fluid retention and therefore causes bloating or swelling in parts of the body. However, bloating is also often due to lack of exercise, dehydration and overconsumption of sodium. The best way to combat this is to increase water intake, eat plenty of potassium (bananas are a great source) and decrease intake of salt-heavy foods like processed meats.
What You Can Do About It
Now that I've covered why you may be gaining weight, I will cover some of the best ways to combat it.
1. Exercise! Exercising as little as 30 minutes a day can help to combat slowness in your metabolic rate and increase calorie burn overall. Plus, working out during menopause can have all kinds of added benefits including stress relief and better quality sleep.
2. Eat Your Veggies! Fiber is a vital nutrient that regulates digestion and keeps blood sugar stable which means you won't experience those mid-day cravings for sugary snacks or caffeine boosts. Vegetables are also low in calories but high in vitamins and minerals making them perfect for weight loss without sacrificing nutrition.
3. Avoid Processed Foods! When you're trying to lose weight it's best to remove processed foods from your meal plan, but during menopause, it should be a no-brainer since they add unnecessary sugar and sodium to your daily intake which not only adds pounds but can cause bloating too. Limit refined sugars, soda, white bread and pasta in favor of fruits (fresh or dried), whole grains like quinoa or brown rice; dairy alternatives like soy milk; lean proteins like a skinless chicken breast; healthy fats like avocado or olive oil; and plenty of fresh veggies like spinach, kale, carrots…I could go on forever here!
4. Mindful Eating This is one of those “easier said than done” things as it often comes down to common sense and as we get older, our brains aren't as sharp as they once were. But if you can remind yourself that your body needs fuel to function and food is the only source, then you'll be less likely to give in to sudden urges or cravings for unhealthy foods. Eat slow and savor your meal and watch out for mindless eating (chowing down while watching TV or reading a book).
This is great! Thank’s💕
FANTASTIC video! I needed to hear this today! I am 52 and for the first time in my life, I cannot budge the fat around my middle despite healthy lifestyle.. now I know why! 🤗
Thank you for this video. You are so helpful. Are lentils good for you. I absolutely love them.
Lentils are not unhealthy, but the contain carbs that you have to account for.
So, being 50yrs old, KETO, is a good diet to be on
It’s not right for everyone over 50, but it can be a healthy diet for those of us in this age group. I have some videos on low-carb vs keto here and on my sister channel: https://www.youtube.com/2fitdocs
Could you do a video for those who have 2 factors for weight gain hypothyroidism & menopause?? What best course for losing weight?
Thank you DocB!🙋♀️ Yup…53 and insulin resistant from years of bad eating. Keto is the only thing that works for me, and it seems that it will be a while, if ever, that my carbs can be over 20. 20 and under, I get a 0.6 reading in ketones. Glad to see 0.6 yesterday! Probably gonna have to drop to 15 or 10 carbs to get past 192 on the scale. 😕The struggle is real, but managable.👍👍👍
Ditto older that you but exactly the same issues.
Great explanation as always. Thank You.
As always, very valuable content. Thank you! I will need to tell more of my friends to watch your videos, so many of them struggle with that dreaded belly fat. I do, too, but have been eating low carb for close to 2 years now. Definitely made a big difference for me!
Thanks for your comment, Petra!
Brilliant thank you x
Thank you for sharing your knowledge 👍
God bless.
Thanks Dr. B very helpful. I am 47 and experiencing these issues.
Thanks Dr Becky. Can you possibly talk about how alcohol effects insulin resistance and diabetes? Is wine “better” than beer? Or should be avoided?
Thank you for your help!
I’ve been struggling with belly since I began menopause and the weight takes so long to come off.
Thanks to low carb high fat wonderful keto, I am lower in weight than when I was in my youth (128 lbs ;)) I am 59 in July….
I’d like your opinion on Canola / Rape oil
@Ruth Greenwood Its is poison, do not use for anything.
Excellent information -thank you! Eating healthy feels so good so why does it seem so hard?
Thank you Dr. Becky Fitness!!
Thank you again Dr. Becky! Love getting your videos each week. Would love suggested recipes. I have your 0-1-2-3 program, but anything else would be great! 49 and almost through menopause.
I m 34 years, I have low estradiol and progesterone this is symptoms of menu pause?
Thank you for your no nonsense, simple approach to this topic. Very encouraging and empowering to have the knowledge and the tools to combat menopause weight gain. I’m 49 and have gained 14 pounds since March, it came on quickly, I’ve Been feeling very discouraged. Thanks again for your insights.
Thank you for an explanation I can understand! I’ve been dx with insulin resistant for years…
Luckily, I’ve been following this advice for years, so hopefully my recent entry into menopause will stay successful, basically uneventful. Love you.