Fight Menopausal Putting On Weight Your Diet Plan


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Focus on fresh, real, homemade food. You need to consume fewer calories, but they need to be high-quality, nutritious Speaking of calories, a sedentary older woman in her 50s and 60s should consume about 1,600 calories per day. If you’re Protein is important to replace muscle and protect.

I’m thinking it’s better not to gain that weight in the first place. Protein is important to replace muscle and protect bones—5 to 6 ounces of lean protein per day, such as that in dairy products, poultry, and fish. The best diets for older women are the Mediterranean diet and the low-carb diet. Menopause weight gain: Stop the middle age spread. Most women gain weight as they age, but excess pounds aren’t inevitable.

To minimize menopause weight gain, step up your activity level and enjoy a healthy diet. By Mayo Clinic Staff. In a study, women lost weight at menopause by eating a diet with more nutrients and fewer calories. They ditched sugary drinks, fried foods, meats, cheese, and desserts for fish.

How tough your fight will be against menopausal weight gain really depends on your body type and overall health. Why People Diet, Lose Weight and Gain It All Back February 2. Phytoestrogens and healthy fats, such as omega-3 fatty acids from fish, may also help. You may want to limit added sugars, processed carbs, alcohol, caffeine and high-sodium or.

Eat every 3-4 hours so you don’t get hungry. Three meals and two snacks per day (three if you wake up early). Exercise at least 30 minutes most days of the week to maintain a healthy weight; increase workout time if your goal is to lose weight. Make breakfast and lunch your largest meals. Foods to Eat during/after Menopause Plenty (and I mean plenty) of fruits and vegetables. A diet high in fruits and vegetables helps improve cholesterol, It can also help promote normal hormone function in women by providing your body with anti-oxidants. For the most Gluten free grains.

To attack belly fat and any other menopause weight gain, you’ll need to burn between 400 and 500 calories most days of the week from cardiovascular exercise, such as walking briskly, jogging. In other words, choose whole foods (veggies, fruits, whole grains) and high-quality fats, carbs, and proteins. Eat smaller meals, more often being especially sure to eat a healthy snack after 3.

List of related literature:

This latter benefit is the reason anaerobic or weight-bearing exercise becomes so important during the perimenopause and menopausal years, when maintaining a healthy weight is an important issue.

“Healing Fibroids: A Doctor's Guide to a Natural Cure” by Allan Warshowsky, Elena Oumano
from Healing Fibroids: A Doctor’s Guide to a Natural Cure
by Allan Warshowsky, Elena Oumano
Atria Books, 2010

Ann Louise Gittelman, author of Before the Change: Take Charge of Your Perimenopause, notes that weight gain, a common problem in perimenopausal and menopausal women, can be minimized by eating the right kinds of foods.

“For Women Only!: Your Guide to Health Empowerment” by Gary Null, Barbara Seaman
from For Women Only!: Your Guide to Health Empowerment
by Gary Null, Barbara Seaman
Seven Stories Press, 2001

• Eat healthily – people on lower calorie diets tend to live longer and meeting the body’s additional demands as you age is important, i.e. a female who has heavy periods throughout her life will need more iron, a menopausal client will need more calcium to help keep bones healthy.

“Level 2 Beauty Therapy” by Jane Hiscock, Frances Lovett
from Level 2 Beauty Therapy
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Pearson Education, 2004

—Do not cause menopausal symptoms but do increase risk of osteoporosis.

“Master the Boards USMLE Step 3” by Conrad Fischer
from Master the Boards USMLE Step 3
by Conrad Fischer
Kaplan Publishing, 2015

Women who have fought the weight battle all their lives face another hurdle at menopause.

“Prescription for Dietary Wellness: Using Foods to Heal” by Phyllis A. Balch CNC
from Prescription for Dietary Wellness: Using Foods to Heal
by Phyllis A. Balch CNC
Penguin Publishing Group, 2003

Some menopausal women gain weight—perhaps for the first time in their life!

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

42 (C) The decreased food intake from self-imposed dieting in a woman can lead to changes such as hormonal deficiencies (e.g., follicle-stimulating hormone, luteinizing hormone, thyroxine).

“Robbins and Cotran Review of Pathology E-Book” by Edward C. Klatt, Vinay Kumar
from Robbins and Cotran Review of Pathology E-Book
by Edward C. Klatt, Vinay Kumar
Elsevier Health Sciences, 2009

36 A The decreased food intake from self-imposed dieting in a woman can lead to changes such as hormonal deficiencies (e.g., follicle-stimulating hormone, luteinizing hormone, thyroxine).

“Robbins and Cotran Review of Pathology” by Edward C. Klatt, MD, Vinay Kumar
from Robbins and Cotran Review of Pathology
by Edward C. Klatt, MD, Vinay Kumar
Elsevier Health Sciences, 2014

At-risk menopausal women should be assessed and may need to receive specific dietary counselling (NAMA, 2010).

“Manual of Dietetic Practice” by Joan Gandy
from Manual of Dietetic Practice
by Joan Gandy
Wiley, 2019

balance.27 It has also been found that both body fat and weight increase significantly in women becoming menopausal.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

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  • I chose to give up sugar on Christmas. First few days was challenging with Christmas sweets everywhere around me. Over a week later I feel amazing. No sugar cravings. We can do this! ❤️

  • Hi Anne! Happy New Year! Yes, aging is not an easy task! Unfortunately. Great video, thanks for sharing with us. I totally agree with your commentary. Carbs and sugar, are not a favorable vice, but every day…is a new opportunity to change your life!! xoxo Robin in Florida

  • I am the same, if I have one bite of dessert I am going to eat the whole thing, and more. I have to stay away from it. I also do not do pasta, mostly due to gluten. You stated it perfectly, a smoker can’t have just one cigarette. A sugar addict can’t have just a bite. I unfortunately failed New Years day and am just getting back to my detox phase. No sugar for a good 2 weeks, no bread. I didn’t notice a weight gain after menopause, but I was only 38. I did notice a decline in muscle tone, and my weight shifted.

  • So no mention of the science of menopause and specific advice. Just “track your food” repeated for 7 min. Which doesn’t always work. I track and can’t lose an ounce

  • I’m 52 and quit smoking about 3 months ago and even if I am walking 5-10 km a day since 6 weeks and now doing intermittent fasting since 2 weeks, I cannot lose 1 pound. I love walking and will continue but I am super disappointed in my results. I am eating super healthy and reduced my portions as well, no bread, no sugar. I will now start writing down everything I eat to check my calories. I am praying for a miracle! ��

  • Thank you. I suffered from ovarian cancer, and after having a full bilateral salphingo oorthepy hysterectomy, I created surgical menopause and later I had a tibia plataeu fracture, now trying to loose weight, as I went from a US size 4-6, even after having two kids, I’m now a size 14-16:(, will try and cut down on sugar etc

  • Wow. Congrats on your success and thank you! Sugar is my addiction too.
    I have got to stay away from it. I need to find some exercise too. Thank you

  • Thank you so much for such an inspiring story, Anne! ��I gained the hell a lot of weight because of sugar addiction and I’m noticing that all these unhealthy extra kilos make me look much older than I really am. I’m not even gonna mention the health issues that follow. Your video came out exactly when I’d started considering to ditch sugar completely. Thank you for motivation! Do you eat any sugar substitutes like granola sweetened by maple syrup or something? I don’t believe much in sugar substitutes but just wanted to know your opinion ❤️☺️

  • I so get you. Alcohol and sugar are the same substance metabolized in the body…both are sugar!! One is a plane and one is a train leading to the same destiny. I was a sugar addict for most of my life. I am 62 and don’t like it anymore. I don’t crave it at all. If I am at an event and do eat something with sugar, I feel terrible several days after. I think in 2019, I hate sugar 3 times. The cleaner I eat and better I feel, I run from it. I do get Trader Joe’s 100% cacao bars with zero sugar. No one in my family likes it because it is bitter. I really enjoy it. Never want or could go back to eating processed junk food. My health is my wealth.

  • I love watching these types of videos. I started into a premenopausal state at 27. I had a vaginal hysterectomy, but got to keep my ovaries. The Dr said I had another 35 years of good use of them left. We’ll now that I’m in my early 50’s, my weight has increased. But I believe I’m an addict of sugar also. And chocolate, girl I’m a chocoholic! This video has truly inspired me. And I believe I was meant to see this to help me begin my weight loss journey. Thank you for being so blunt and so real. That’s extremely helpful to ppl like me. I believe if I cut out those things I’ve been eating that I already know are “bad” for me, I will lose the weight I need to. I have always enjoyed walking too. However a motorcycle accident that broke my right foot and leg, changed all of that for me. I still enjoy walking, although too much of that causes my ankle to swell and I have to keep it elevated and iced for up to 4 days each time. So I have to do no impact workouts and that my dear is difficult for me. But I am truly inspired, and I know that once I set my mind on something, I will achieve it. Thanks again Anne, you’re the best. Much love to you. P.s. I will try to keep you posted as to my journey successes and fails. Xoxo Laura Ann��

  • A small metabolic workout, even 7 minutes, to raise your heart rate at least 3 times a week helps boost metabolism. I do metabolic everydaybfor 15 minutes and it really boosted my metabolism

  • I am addicted to sugar. There I said. I get soooo tired at times and I have to keep on going. I go straight to the sugar. I literally feel it coursing through my veins. You are motivating me again.

  • Im 52 and have been lucky my whole life as far as weight goes. The last year I have been eating, not so good and it is starting to show in my belly. I used to walk almost every day, but live in Maine and its too cold. An excuse! Ive got to start eating better and moving more. Thanks for inspiring me to do so.��

  • At 51, (perimenopause) I’ve just discovered I have Lipedema… No wonder I carry so much weight in my legs, butt, and oh,… the painful swelling! Here was my answer to what’s wrong with my body (beyond just the MS and Fibro).
    I’ve gone Keto and do manual lymphatic massage 3 times a day… lost 19 lbs so far in about 2 months. Long way to go, but it’s definitely helping.

  • Yes!! This is so me also!! I have also had issues with weight and sugar my whole life! In fact I’ve had a love/hate relationship with food my whole life! Even though I would feel bad I still ate the food that was the worst for me! However, I was always able to diet it off or exercise it away when I was younger. But when menopause hit… wow! Belly fat and aching and no energy has hit with a vengeance. Thank you for this video. This is my goal. Not diet so much as eat for my health for the long term. I have always loved exercising but it has become harder as I’ve gotten older. Now I need to eat for my overall health. This was a great video! Thank you!!

  • Hope you had a wonderful holiday Anne �� and Happy New Year!�� for me, sugar and gluten are the demons I eliminate from my daily diet..when i say sugar, also carbs that covert to sugar..yes, I’ll cheat for an occasion but, i definitely feel the difference in terms of energy ��and just how my tummy feels��..its a lifestyle for me not just keeping my weight down but also, type 2 diabetes runs in my family.��‍♀️

  • I so admire your discipline in refusing all sweets. I cut back but no, I haven’t given up ice cream on weekends or special occasions. You look so good in the photo with the tank top and shorts! What a great figure you have. Just curious how tall you are? I read how sugar is so bad for skin aging because of glycation process, and that is really disturbing if we want to stave off aging. Your skin looks great. Thanks for this video, and I wish you a happy 2020. ��

  • Happy New Year Anne! Another helpful, practical, sincere video. Thank you! I love your hair everything about it! Could you please do a video on your highlights and colour? You did a great styling one, with products and tools, but I think your colour is perfect too! Thanks!