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Indeed, women gain, on average, 1. That's because low estrogen levels during menopause can alter the balance of leptin and ghrelin levels—the hormones responsible for managing weiight increase appetite.

The Fat Trap - The New York Times

Thyroid issuesstress, sleep problemsand certain medications can also contribute to weight gain. Women who are going through menopause also tend to store more belly fat and lose muscle mass.

If you decrease muscle mass, you burn fewer calories at rest," Dr. Horton explains.

That said, there are things you can do to help you lose weight post-menopause and offset the symptoms of lower estrogen levels. Keep reading to learn.

When it comes losing weight through exercise, cardio workouts are still the gold standard. But high-intensity interval seekng HIIT has been shown to be more effective for burning fat and building muscle than low-intensity, steady-state LISS cardio.

Both Dr. Horton and Dr. Low estrogen levels during menopause makes it harder to build muscle.

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To give your metabolism a boost and prevent muscle loss, consider lifting weights more. Because muscles gaal metabolically active, they burn more calories than fat.

Research has shown that women lose about 10 to 15 percent of their strength every decade in middle age. Aim to do two to three full-body strength training workouts per week. Not sure where to start?

Start the NHS weight loss plan - NHS

Tobin recommends three different types ot strength training: If you're trying to lose weight, loading up on fiber and protein helps you feel fuller longer, warding off cravings.

Protein also helps preserve muscle mass with age.

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Try gsl high-protein meal prep ideas to get your daily fill of this important macronutrient. Since your metabolic rate declines with age, Dr. Horton says women need to consume, on average, calories fewer than they did before menopause.

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Just keep in ggal that cutting calories drastically can backfire. Invest in an insulated water bottle to fill up on H2O throughout the day.

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Eating plenty of fruits and vegetables can help you manage your menopausal symptoms, Ansel says. Eating more greens will also help you get the recommended 25 to 30 grams of fiber a day. During menopause, up to 20 percent of women suffer from depressionresearch suggests.

And numerous studies have linked obesity gwl depression. If your moods are messing with your appetite or exercise routines, seek help from your doctor or a therapist.

Cognitive behavioral therapy can help with emotional eating as well as depression. The bottom line: Losing weight after menopause is possible—it just ot more effort.

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Eating a healthy diet and exercising regularly will help keep your fat-burning engines humming. Sith by addressing health issues that may affect your ability to lose weight, you can adjust your lifestyle accordingly to fit your needs.

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How to Lose Weight After Menopause, According to Doctors

Colleen de Bellefonds Colleen de Bellefonds is an American freelance journalist living in Paris, France, with her husband and dog, Mochi. Advertisement - Continue Reading Below.

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