It is also great for weight loss too and insulin sensitivity. The other advantage is that it can stop you from eating late at night, a habit which can lead to weight gain. Dips in oestrogen can lead to sleep disturbance anxiety, hot flushes, aches and pains which increases our stress load and cravings for caffeine and carbs.

Phytoestrogens help top up our oestrogens in a very weak form to help support insulin sensitivity and other metabolic changes. You can find them in soya-based foods such as tofu, tempeh, miso, edamame beans and soya yogurt stay away from high sugar ones as well as ground linseed, broccoli, cabbage, sprouts, cauliflower, alfalfa, fennel, sage, red clover tea.

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Downloaded from www. View all blog posts 10 hacks to combat menopausal weight gain Eat more protein Protein meat, fish, eggs and pulses, etc. Start the day with hot water and lemon You may think that having a cup of tea or coffee first thing in the morning is a great way to kickstart your system but actually caffeine can lead to weight gain because of the way it affects our blood sugar balance.

Increase your phytoestrogens to help with hormonal rollercoasters Dips in oestrogen can lead to sleep disturbance anxiety, hot flushes, aches and pains which increases our stress load and cravings for caffeine and carbs. Exercise first thing This will increase fat burn as it will get your metabolism going.

Be mindful with every mouthful and really enjoy it. You can reach Karen here. Sharing is caring Was this information helpful? Share and spread the word. Download as a PDF Share on Facebook Share on Twitter Share on WhatsApp.

Join the pause. Want to be the first to hear our latest news? Join our pause. community today. Thank you for signing up! Keep your eyes peeled for our newsletter. Low-quality sleep can lead to weight gain. Research has linked sleep disturbances to aging processes and metabolic disruption during menopause.

Alteration in sleep quality and circadian rhythms can affect:. Focusing on getting a sufficient amount of restful sleep can help reduce menopause-related weight gain.

Overall, there has not been a lot of well-conducted, conclusive research into whether alternative medicine is effective in reducing symptoms related to menopause. While these therapies may not lead to significant weight loss, they may help relieve some symptoms and reduce stress.

Potential complementary and alternative therapies include:. Practicing mindfulness while eating can help change eating behaviors and may prevent weight gain. Mindful eating can help a person become aware of internal, rather than external, cues to eat.

It can be a helpful approach to binge eating and eating related to emotional states. In some studies , mindful eating led to reduced food intake in overweight individuals and people with obesity. Tracking meals can help a person identify which unhealthful foods they regularly consume and in which contexts.

This information can help with making specific dietary changes. Research shows that people who keep food logs , weigh themselves regularly, and maintain high activity levels are more likely to have clinically significant weight loss. Portion sizes in restaurants have increased over the years, and people are eating out more, so it can be difficult to gauge how much food a person actually needs per meal and per day.

To determine how much to include in a meal, it can help to understand standard serving sizes of some common foods. For example, some standard servings are:. Meal planning and having healthful foods on hand will make a person less likely to choose unhealthful foods in a pinch. Stock the kitchen with healthful foods for simple meals, and plan for these meals, to prevent quick, less mindful eating.

Carry healthful snacks to prevent trips to the vending machine. Having the support of family and friends is an integral part of weight loss.

Having a workout buddy, for example, can help people stay motivated to exercise. Fad diets tend to result in short-term weight loss, while adopting healthful habits, including cooking routines and getting regular exercise, are more likely to result in long-term effects.

People often experience an increase in body fat during menopause. This is linked with reduced estrogen levels, lower-quality sleep, and reductions in metabolism and muscle mass. Researchers have linked low estrogen levels with an increase in body fat, particularly abdominal fat.

Maintaining healthful lifestyle habits can help with losing weight. People who have concerns about their weight or symptoms of hormonal fluctuations should speak with a doctor about appropriate treatment.

Efforts to lose weight may not work for a range of reasons. A person may be following an ineffective fad diet, or consuming sugary drinks, or…. Fad diets and rapid weight loss can be unsafe and often lead to people regaining the weight later on. In this article, learn how to lose weight safely….

However, making some simple changes to sleep habits can…. Strict diets can be challenging to follow, and people may not always have the time or ability to exercise.

However, a variety of simple lifestyle…. People become vegan for a variety of reasons, from animal welfare and sustainability to improved heart health or weight loss.

Learn how a vegan diet…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Best ways to lose weight during menopause. Medically reviewed by Debra Sullivan, Ph. Overview Exercise Nutritious food Sleep Alternative therapies Mindful eating Tracking Portion sizes Planning ahead Social support Lifestyle Summary People going through the menopausal transition may gain weight.

Menopause and weight. Share on Pinterest Regular aerobic exercise can aid weight loss. Increasing activity. Eating nutrient-rich foods. Share on Pinterest People can replace saturated fats with healthful fats, such as avocado.

Making sleep a priority. Considering alternative therapies. Mindful eating. Keeping track of food and weight. Controlling portion sizes. Share on Pinterest Avoiding distractions, such as watching the TV, can help prevent overeating.

Planning ahead.

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Weight gain during the perimenopause can be down to a few reasons. First, at perimenopause, the rollercoaster of oestrogen — the highs and the lows — starts to affect our insulin resistance.

The hunger hormone ghrelin also increases at perimenopause, so hunger and cravings increase too. Our sleep can also be affected during perimenopause due to anxiety, hot flushes and night sweats as well as aches and pains and a lack of sleep is also a stressor which means more cravings for stimulants the next day.

Finally, oestrogen dips trigger more insulin production to process sugar in our diet which subsequently means we put on more weight.

These hormonal roadblocks are often why we struggle to get rid of this bulge however much calorie restriction or cardio we do. These will help fuel our energy levels and our thyroid which will in turn help us sleep better so we feel more energised and are likely to move more.

Protein meat, fish, eggs and pulses, etc. gives us a drip feed of energy and helps us to feel satisfied. Eating refined carbs like bread, rice, cakes, pasta, etc. is like pouring petrol onto the energy fire — the flames burn super bright and then get much smaller … cue more cravings for carbs.

Protein, however, is like putting coal onto a fire — the flames burn for longer and kick out more heat. For breakfast try high protein granola with organic soya or coconut yogurt, berries and ground linseed; for lunch Shakshuka baked Turkish eggs , kedgeree, avocado with grilled mushrooms, tomatoes and scrambled tofu are all great options.

So plenty of salmon, trout, mackerel, avocado and nuts and seeds and a reduction of processed fats found in cakes, crisps, biscuits, etc. You may think that having a cup of tea or coffee first thing in the morning is a great way to kickstart your system but actually caffeine can lead to weight gain because of the way it affects our blood sugar balance.

It creates a high it mobilises stored glucose from the liver and then creates a low that shaky, faint feeling or hanger hungry and angry — that need to eat NOW we can sometimes get. Lows in blood sugar create a strong need to refuel with more caffeine and refined carbs. So switch to the natural zing of lemon instead.

Let a slice of lemon steep for a few minutes before drinking. And stay away from the sugar! Fasting overnight for hours is really important for the digestive system to help normalise blood sugar and give everything a rest. It is also great for weight loss too and insulin sensitivity.

The other advantage is that it can stop you from eating late at night, a habit which can lead to weight gain. Dips in oestrogen can lead to sleep disturbance anxiety, hot flushes, aches and pains which increases our stress load and cravings for caffeine and carbs.

Phytoestrogens help top up our oestrogens in a very weak form to help support insulin sensitivity and other metabolic changes. You can find them in soya-based foods such as tofu, tempeh, miso, edamame beans and soya yogurt stay away from high sugar ones as well as ground linseed, broccoli, cabbage, sprouts, cauliflower, alfalfa, fennel, sage, red clover tea.

This will increase fat burn as it will get your metabolism going. as a space for women to come together and share stories about their menopause experience, ask questions, and to find support and inspiration.

We'll also share the latest news and updates on the menopause from our experts. Products and services. The reality of menopause weight gain Many women gain weight as they age, but extra pounds aren't inevitable. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry.

Show references Hoffman BL, et al. Menopausal transition. In: Williams Gynecology. McGraw-Hill; Accessed March 12, Physical Activity Guidelines for Americans.

Department of Health and Human Services. Department of Health and Human Services and U. Department of Agriculture. National Institute of Diabetes and Digestive and Kidney Diseases. Menopause: The Journal of The North American Menopause Society.

Changes in weight and fat distribution. North American Menopause Society. Accessed May 11, NAMS position statement: The hormone therapy position statement of The North American Menopause Society.

Menopause: The Journal of the North American Menopause Society. See also Belly fat in women Breastfeeding nutrition: Tips for moms Ovulation Headaches and hormones Menstrual cycle Premenstrual water retention. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.

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Before diving into the benefits of green tea extract, it's essential to understand the metabolic changes that occur during menopause.

As women age, hormonal shifts, primarily a decrease in oestrogen levels, can lead to a decline in metabolic rate.

This reduced metabolic rate means that the body burns fewer calories at rest, making weight management a more challenging task. Muscle mass, which plays a crucial role in calorie burning, may also decrease due to hormonal imbalances, further contributing to the metabolism slowdown.

The Science Behind Green Tea Extract. Green tea, derived from the Camellia sinensis plant, has been consumed for centuries and is renowned for its potential health benefits.

One of its key components is catechins, which are potent antioxidants with various health-promoting properties. The catechin epigallocatechin gallate EGCG has received particular attention for its potential role in boosting metabolism and supporting weight management.

Metabolism-Boosting Mechanisms of Green Tea Extract:. Thermogenesis: Green tea extract is believed to enhance thermogenesis, a process in which the body generates heat by burning calories. EGCG in green tea extract has been shown to increase energy expenditure by promoting the oxidation of fat cells.

This means that the body burns more calories, even while at rest, contributing to a more active metabolism. Fat Oxidation: EGCG may also increase the body's ability to use fat as a source of energy.

This is crucial because menopausal weight gain often involves the accumulation of fat, especially around the abdomen.

By promoting fat oxidation, green tea extract could potentially help reduce stubborn belly fat. Insulin Sensitivity: Menopause can be associated with insulin resistance, which can contribute to weight gain and metabolic issues.

Some studies suggest that green tea extract might improve insulin sensitivity, which could help regulate blood sugar levels and prevent excessive fat storage. Appetite Regulation: Green tea extract could also impact appetite regulation by affecting hormones that control hunger and satiety.

By promoting a feeling of fullness and reducing cravings, it might help manage calorie intake and prevent overeating. Incorporating Green Tea Extract into Your Routine. While green tea extract shows promise as a metabolism booster during menopause, it's important to approach its use with caution and a well-rounded perspective.

Consult Your Healthcare Provider: Before adding any new supplement to your routine, especially during menopause when hormonal changes are significant, consult your healthcare provider.

They can assess your individual health needs and determine whether green tea extract is appropriate for you. Quality Matters: When choosing a green tea extract supplement, opt for high-quality products from reputable brands.

Downloaded from www. View all blog posts 10 hacks to combat menopausal weight gain Eat more protein Protein meat, fish, eggs and pulses, etc. Start the day with hot water and lemon You may think that having a cup of tea or coffee first thing in the morning is a great way to kickstart your system but actually caffeine can lead to weight gain because of the way it affects our blood sugar balance.

Increase your phytoestrogens to help with hormonal rollercoasters Dips in oestrogen can lead to sleep disturbance anxiety, hot flushes, aches and pains which increases our stress load and cravings for caffeine and carbs. Exercise first thing This will increase fat burn as it will get your metabolism going.

Be mindful with every mouthful and really enjoy it. You can reach Karen here. Sharing is caring Was this information helpful?

Share and spread the word. Download as a PDF Share on Facebook Share on Twitter Share on WhatsApp. Join the pause. Want to be the first to hear our latest news? Join our pause. community today. Thank you for signing up! Keep your eyes peeled for our newsletter. Failed to add email to our mailing list, please try again.

Book a consultation Whether you want to discuss your symptoms, create a treatment plan that's right for you, understand some test results or have a check-up, the highly experienced doctors and nurses in our menopause clinic are here to help you. Book now.

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As seen in. An independent, impartial and ad-free service. Be the first to hear the latest from My Menopause Centre. Follow My Menopause Centre on social. We accept the following payment methods. Contact us. Causes of weight gain in midlife Risks associated with belly fat What you can do When to see your doctor More information Where to get help.

Causes of weight gain in midlife Ageing On average, women aged between 45 and 55 years gain around half a kilo per year. Oestrogen and fat distribution Reduced levels of oestrogen after menopause can cause fat to be stored around your waist rather than on your hips and thighs.

Menopausal symptoms Menopausal symptoms such as hot flushes, poor sleep or low mood can make it harder to exercise and eat healthy food , which may contribute to weight gain.

Life pressures Around the time of menopause, different life pressures can make it hard to put your health first. This type of fat is unhealthy as it is linked to: an increased risk of heart disease one of the leading causes of death for women in Australia type 2 diabetes breast cancer dementia increased menopausal symptoms, such as hot flushes.

Eat a healthy diet Eating a healthy diet can prevent weight gain and improve energy levels. Do regular physical activity Physical activity has many benefits. Weekly exercise recommendations include: 2. Or you can do a combination of the above. Muscle-strengthening activities are also recommended 2 days a week.

Other lifestyle changes Prioritising sleep and limiting alcohol are also important. Poor sleep is associated with eating more food and making poor food choices.

Menopausal hormone therapy If menopausal symptoms are affecting your daily life and making it hard to exercise and eat well, ask your doctor about menopausal hormone therapy MHT. When to see your doctor Talk to your doctor if your menopause symptoms make it hard to do everyday activities.

For example, if you: are overweight and find it hard to lose weight have problems sleeping have strong emotions, anxiety or depression need help to limit or stop drinking alcohol.

Stuenkel CA, Davis SR, Gompel A et al. Baber RJ, Panay N, Fenton A et al. Give feedback about this page. Was this page helpful? Yes No. View all reproductive system - female.

Having the support of family and friends is an integral part of weight loss. Having a workout buddy, for example, can help people stay motivated to exercise.

Fad diets tend to result in short-term weight loss, while adopting healthful habits, including cooking routines and getting regular exercise, are more likely to result in long-term effects.

People often experience an increase in body fat during menopause. This is linked with reduced estrogen levels, lower-quality sleep, and reductions in metabolism and muscle mass. Researchers have linked low estrogen levels with an increase in body fat, particularly abdominal fat.

Maintaining healthful lifestyle habits can help with losing weight. People who have concerns about their weight or symptoms of hormonal fluctuations should speak with a doctor about appropriate treatment.

Efforts to lose weight may not work for a range of reasons. A person may be following an ineffective fad diet, or consuming sugary drinks, or…. Fad diets and rapid weight loss can be unsafe and often lead to people regaining the weight later on.

In this article, learn how to lose weight safely…. However, making some simple changes to sleep habits can…. Strict diets can be challenging to follow, and people may not always have the time or ability to exercise.

However, a variety of simple lifestyle…. People become vegan for a variety of reasons, from animal welfare and sustainability to improved heart health or weight loss.

Learn how a vegan diet…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Best ways to lose weight during menopause. Medically reviewed by Debra Sullivan, Ph. Overview Exercise Nutritious food Sleep Alternative therapies Mindful eating Tracking Portion sizes Planning ahead Social support Lifestyle Summary People going through the menopausal transition may gain weight.

Menopause and weight. Share on Pinterest Regular aerobic exercise can aid weight loss. Increasing activity. Eating nutrient-rich foods. Share on Pinterest People can replace saturated fats with healthful fats, such as avocado. Making sleep a priority. Considering alternative therapies.

Mindful eating. Keeping track of food and weight. Controlling portion sizes. Share on Pinterest Avoiding distractions, such as watching the TV, can help prevent overeating. Planning ahead. Getting help from friends and family.

Our genetics are also a factor. If the people in your family also carry more weight in the midsection, especially after menopause, there is a higher likelihood that you will, too, if nothing is being done to prevent it. Hormone therapy HT will not help you lose weight, nor is it indicated for weight loss.

HT may actually contribute to a little bloating in the midsection for some patients. Although HT will not cause weight loss, there is some evidence that it can help redistribute fat from the midsection to the peripheral sites, thighs and gluteal region. Unfortunately, HT is not the magic anecdote.

The best advice is to adhere to healthy eating practices and engage in regular exercise. Moreover, these drugs can be associated with troublesome side effects, including nausea and diarrhea. It's important to discuss this with your physician. It does stabilize. But in perimenopause and those initial few years after the final menstrual cycle, we see the most pronounced amount of weight gain, which can have serious implications to health and overall wellbeing.

The menopause belly increases the risk of diabetes, heart disease , high blood pressure, stroke and respiratory problems. Also, the extra weight on the joints leads to arthritic issues that limit mobility and make it harder to exercise.

The Mediterranean diet has been shown to lower the risk of cardiovascular disease, metabolic syndrome, osteoporosis, dementia and certain cancers, in addition to supporting a healthy balance of gut flora to help with digestion.

The plant-forward diet, filled with anti-inflammatory foods , limits sugar, sodium, processed carbohydrates, trans and saturated fats, and processed foods. It includes whole foods rich in nutrients, fiber and antioxidants that work together to optimize health and maintenance of a healthy weight.

You have to be meticulous about what you put into your body and be diligent about the way you move your body. Not too much.

Mostly plants. The best exercise is the one you do, but experts recommend minutes of moderate-intensity physical activity and two days of muscle strengthening per week.

A combination of yoga, Pilates and walking is my personal favorite regimen. The biggest bang for your effort is weight-bearing exercises, like Pilates.

It focuses on core strength, which is where menopausal weight deposits. Especially in midlife and beyond. You just have to do it, just go for a walk outside. I promise you, within five minutes of starting, you will feel better because endorphins are naturally released. It takes a good 20 days to set a pattern.

Do it every single day for 20 days. You pick the time for an exercise and you work your life around the exercise. The people who fare better during the menopause transition are people who have a healthy lifestyle.

Studies have shown obese women are more likely to report more frequent severe hot flashes than those of a normal weight. Weight loss is also associated with a decrease in hot flashes and night sweats. Appetite Regulation: Green tea extract could also impact appetite regulation by affecting hormones that control hunger and satiety.

By promoting a feeling of fullness and reducing cravings, it might help manage calorie intake and prevent overeating. Incorporating Green Tea Extract into Your Routine.

While green tea extract shows promise as a metabolism booster during menopause, it's important to approach its use with caution and a well-rounded perspective.

Consult Your Healthcare Provider: Before adding any new supplement to your routine, especially during menopause when hormonal changes are significant, consult your healthcare provider.

They can assess your individual health needs and determine whether green tea extract is appropriate for you. Quality Matters: When choosing a green tea extract supplement, opt for high-quality products from reputable brands. Look for standardised extracts with a clear indication of the EGCG content.

The MenoShake - Chocolate Collagen and MenoShake - Vegan Vanilla both include a high quality Green Tea Leaf Extract. Mindful Consumption: While green tea extract can offer benefits, it's not a magic solution. Its effects on metabolism are likely to be modest, and it should be complemented with a balanced diet and regular physical activity for the best results.

Start Slowly: If your healthcare provider gives the green light, start with a low dose of green tea extract and monitor how your body responds. Gradually increase the dosage if needed, while paying attention to any side effects. Hydration and Caffeine Sensitivity: Green tea extract contains caffeine, which can affect individuals differently.

If you're sensitive to caffeine or have any medical conditions that may be exacerbated by caffeine, be mindful of your overall caffeine intake. Diverse Approach: Remember that metabolism is influenced by various factors, including genetics, age, diet, and activity level.

Green tea extract is just one piece of the puzzle. Focus on maintaining a well-rounded lifestyle that includes a balanced diet rich in nutrients, regular exercise, stress management, and adequate sleep.

Menopause brings about numerous changes in a woman's body, including a slowdown in metabolism that can lead to weight gain and other health challenges. While the journey through menopause is unique for each individual, incorporating strategies to support metabolism can be beneficial.

Green tea extract, with its potential to boost thermogenesis, promote fat oxidation, enhance insulin sensitivity, and regulate appetite, offers a natural and holistic approach to managing weight during this transformative phase.

However, it's crucial to approach its use with careful consideration, consulting healthcare professionals, and integrating it into a comprehensive lifestyle plan that encompasses nutrition, physical activity, and overall well-being. As you navigate through the intricacies of menopause, remember that a balanced and mindful approach will yield the best results for your long-term health and vitality.

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