Diet weight

Post menopause diet to lose weight – Winning the weight battle after menopause

Although this may not sound like much, it adds up over time. Here are some factors that contribute to weight gain during midlife and menopause.

Higher insulin levels promote the storage of menopauee, keeping it locked up and harder to burn as fuel. Do it post menopause diet to lose weight. See also 3 diet changes women over 50 should make right now Asthma and menstruation Belly fat in women Breast-feeding nutrition: Tips for moms Ovulation Caffeine and menopause symptoms Diabetes and menopause Fitness tips for menopause Headaches and hormones Menopause hormone therapy: Follow-up appointments? Sign Me Up. Do menopausal women have an especially tough time? Remember, however, good health is more than simply a number on the scale.

  • This is largely mediated by hormones and other biological factors.

  • Similarly, she says, an exercise class may be a bit too daunting after a night of not sleeping well.

  • The decline of estrogen can be erratic.

Rebuild Muscle Mass

Low-fat dairy, sardines, salmon, broccoli and kale will help you meet your post menopause diet to lose weight. This treatment helps ease symptoms and transition you more naturally into lower levels of hormones. Nutrition Nutrition Basics Healthy Eating. Related Articles. Not only can a high-protein diet help prevent muscle loss in older women, but an increased intake of protein can also work to promote weight loss when combined with a low-calorie diet, according to research from Wake Forest University.

Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive healthplus the latest advances in slimming cream dream woman super medicine, diet and exercisepain relief, blood pressure and cholesterol management, and more. Mayo Clinic Marketplace Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. According to a study, postmenopausal women who received CBT for their insomnia saw a greater increase in sleep duration over 6 months than women who received sleep hygiene education or sleep restriction therapy A review of several studies found that acupuncture may increase estrogen levels, which can help reduce symptoms and promote better sleep 40 You may be able to find more information about this and similar content at piano.

It's possible to lose weight after diet lose, but the same tried-and-true techniques of your younger years may no longer work. Cut back on empty calories from sugary treats and drinks, and season your foods with herbs instead of salt. And you can expect the weight to keep on dropping: Researchers from Brazil found that after 12 months, keto dieters not only lost more weight than those sticking to a low-calorie diet, they also maintained nearly three times more weight loss. Skip to content. What makes keto so much more effective than other diets? True Beauty Winner: Maria Michael.

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Importance of a calorie deficit. By Mayo Clinic Staff. The bottom line: Losing weight after menopause is possible—it just takes more effort. They can help you optimize your form to avoid injury.

Healthy Fruit Salad Recipes. The research is clear: Keto spurs impressive weight-loss post menopause diet to lose weight faster than other plans. Known for her amazing ability to relay complicated medical information in a patient-friendly format, she has appeared on several major network programs including Good Morning America, the Home Show, and CNN, as well as serving on the medical advisory board for SHAPE magazine. Instead of a grilled chicken sandwich, move that protein to a bed of greens for a salad. You've heard of red wine and white wine but have you ever heard of blue wine?

  • Resistance training with weights or bands can be extremely effective at preserving or even increasing lean muscle mass. Keep your bedroom cool to offset hot flashes and night sweats, and turn off all glowing screens for at least an hour before you want to fall asleep.

  • And fat is filling!

  • Lifestyle changes may not always be enough to control biologically driven body changes. When it comes losing weight through exercise, cardio workouts are still the gold standard.

  • It's possible to lose weight after menopause, but the same tried-and-true techniques of your younger years may no longer work.

The goal of sleep restriction therapy is to purposefully limit the amount of time you spend in bed lying awake or not sleeping. Lean muscle mass normally declines with hormonal changes and age 2728 Here are 20 effective tips to lose belly fat, based on studies. Guide Here, at Diet Doctor, we often get emails from frustrated or bewildered women, usually over the age of 40, who are doing everything they can to maintain a keto diet, but are still not losing weight. Again, listen to your body when trying new classes, especially strength-focused ones like CrossFit. Successive nights of bad sleep are as bad for your health as a poor diet and can lead to weight gain.

Cut back on empty calories from sugary treats and drinks, and season your foods with herbs instead of salt. Use left and right arrow keys to navigate between menu items. It just so happens these events all occur at the same time. Here, how to help your body adjust to changes brought about by menopause so that you can keep weight off and maybe lose a few pounds too.

Switch to HIIT Cardio

True Beauty Winner: Dieet Burke. Rebuild Muscle Mass It is common for muscle mass to diminish as age rises and women experience menopause in the later stages of their life, with the average age being Choose fiber-rich whole grains, which help fill you up so you eat less -- oatmeal, quinoa and brown rice are good choices. Sign Up. Muscle is your body's energy driver.

You get the sense that although this is a diet book, that the goal is to teach menopausal women how to be healthy under their unique circumstances. Known for her amazing ability to relay complicated medical information in a patient-friendly format, she has appeared on several major network programs including Good Morning America, the Home Show, and CNN, as well as serving on the medical advisory board for SHAPE magazine. There is some truth to that, of course. Plus, ketones suppress appetite, so hunger decreases dramatically even as fat cells rapidly empty. While menopause is a natural and inevitable process, making changes to your lifestyle can help you lose weight and maintain your health. Case in point: a recent study found that eating more fruits and vegetables may reduce your risk for postmenopausal osteoporosis.

Keep scrolling, there's loe Strength Training Moves for Beginners. Fill up on vegetables post menopause diet to lose weight fruits, which are high in vitamin C and other antioxidants that help mitigate the effects of aging. In one study published in the journal Endocrinefolks on a keto diet shed 30 pounds within eight weeks, while those following a standard low-calorie diet lost just Symptoms of Postmenopause.

Many dream woman have shown that lowe carb diets are excellent for weight loss and are also able to help reduce abdominal fat 1314 Some turn faster, like candy bars, oatmeal burns slower, but eventually it all turns to sugar. Seek help from a counselor. Lean muscle mass normally declines with hormonal changes and age 2728 Women who are going through menopause also tend to store more belly fat and lose muscle mass. Several studies have found that yoga can help reduce stress and relieve symptoms in women going through menopause 4344 ,

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The reason is the low estrogen levels of postmenopausal women can lead to symptoms like a slower metabolism, an increased appetite, and a build-up of fat around the abdomen. She has also published over fifty scientific articles and three chapters in medical textbooks and is the author of You Don't Have to Live With Cystitis. Enter your email

Advertising revenue supports our not-for-profit mission. Midnight ice slimming cream dream woman super binges and potato chip raids, losse example, are generally bad ideas — and would be a poor choice even during the light of day. High protein Premium. However, she adds, that calorie-cutting likely isn't enough to help you see the results you want. Genetic factors might also play a role in menopause weight gain. Women who are very physically active prior to menopause are the women who are very physically active during and after menopause.

The combination of post menopause diet to lose weight food choices loes lack of movement can lead to a gain around your midsection. However, Upton says, "don't overlook plant-based proteins like soy, nuts, beans and peas. Strength Training Moves for Beginners. The rest comes from fat, totaling a whopping 70 percent of the calories you consume each day. Combine your post-menopausal diet with physical activity for an overall healthier lifestyle. That's why menopause often gets the blame.

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Palumbo says that you should close your kitchen and brush your teeth by 7 p. To continue reading this article, you must log in. These changes include increased abdominal obesity, insulin resistance, muscle loss, and difficulty losing weight. Best types of exercise for weight loss.

Combine your post-menopausal diet with physical activity for an overall healthier lifestyle. That's why menopause often gets the blame. Rebuild Muscle Mass It is common for muscle mass to diminish as age rises and women experience menopause in the later stages of their life, with the average age being The higher levels of insulin can lead to greater fat retention.

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Eating healthy foods, reducing stress, wegiht exercising…. Yet the numbers on the scale don't budge — or worse, they slowly creep up, along with your waist measurement. Others just have a steady, slow decline. Cutting back on restaurant meals and takeout is an easy way to control portions, but the timing and frequency of your meals can make a big difference too. Don't miss your FREE gift.

A study published in "Menopause" in found that the depletion post menopause diet to lose weight estrogen after menopause can lead to oxidative stress, a known risk factor for diseases such as heart disease and cancer. Symptoms of Postmenopause. White sugar and white flour are two of the biggest food culprits for insulin-level spikes. Remember not to overwork your body, and alternate HIIT workouts with light to moderate exercise on the other days of the week. Author of The Menopause Diet, Larrian Gillespie provides details about menopause in a well-organized format and in language that is easy to understand that shows women why they often gain weight during menopause. Symptoms of Breast Pain in Menopause. Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life.

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Maintaining a healthy lifestyle by exercising, getting enough sleep, focusing on a nutrient-dense balanced diet, and eating mindfully can help you weight and feel your absolute best during menopause and beyond. How can you best protect your health? Your doctor will likely want to investigate whether your weight gain is indeed from menopause and not from some other health condition that needs treating as well. It's a good reminder to make vigorous exercise a regular part of your life at every stage.

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  • Become an insider Subscribe to Dr. Although this may not sound like much, it adds up over time.

  • Insulin is your body's fat-storing hormone.

Ab Exercises for a Stronger Core. For most healthy adults, experts recommend moderate aerobic activity, such as brisk walking, for at least minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Research health conditions Check your symptoms Prepare for a doctor's visit or test Find the best treatments and procedures for you Explore options for better nutrition and exercise Learn more about the many benefits and features of joining Harvard Health Online ». Nicotine addiction explained — and how medications can help. Some randomized controlled trials RCTs have shown low-carb diets to be more effective for weight loss than other diets:.

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See what all your buddies are talking about and join them one weekend for wweight beginner class at a CrossFit center. The slimming cream dream woman super line. This is a new field of study, with a number of challenges regarding definitions and consistent research approaches. Since your metabolic rate declines with age, Dr. Physical activity, including aerobic exercise and strength training, can help you shed excess pounds and maintain a healthy weight.

  • Women who are going through menopause also tend to store more belly fat and lose muscle mass. So your plan to lose weight after menopause should include a program to stay active.

  • Healthy Fruit Salad Recipes. While the book professes to help you lose weight, the crux of the book and its best selling point is the extensive information given about staying healthy.

  • What changes can you make that will help prevent or even reverse any menopausal weight gain? In one study, it reduced the frequency of hot flashes by

  • White sugar and white flour are two of the biggest food culprits for insulin-level spikes.

It lasts until about two years after the final menstrual period and then stabilizes. Not sure where to start? You don't menopaus to get that all in one session each day, she adds. Read this next. If you continue to eat as you always have and don't increase your physical activity, you're likely to gain weight. Yet the numbers on the scale don't budge — or worse, they slowly creep up, along with your waist measurement.

Nutrients Protein consumption and the elderly: What is the optimal level of intake? To help posg in your snacking, Peeke says to start paying attention to your circadian rhythm. But by the time of the last menstrual period, all women have experienced a large decrease in estrogen levels. This naturally happens to everyone with advancing age, but menopause itself amplifies the process.

The diet specifically for women experiencing menopause

Kimberly Holland Updated January 02, Use left arrow key to move back to the parent list. Sign Up.

If meonpause want to lose weight or meet specific fitness goals, you might need to exercise more. Tobin recommends three different types of strength training: hypertrophy training doing three sets of 10 reps post menopause diet to lose weight total-body exercises like weighted squats, bench press, and deadlifts ; strength training five sets of three to four reps of similar exercises at a heavier weight ; and power training three to four sets of three to four reps of max-intensity exercises, like box jumps, squat jumps, or medicine ball throws. See what all your buddies are talking about and join them one weekend for a beginner class at a CrossFit center. Healthy Lifestyle Women's health. Eat a low-carb diet The carbohydrates you eat digest to glucose, which raises insulin.

Foods to Eat. In a four-year studyresearchers found that women who ate more fruits and vegetables and fewer sweetened drinks and desserts lost more weight than women who didn't make those dietary changes. Paula Martinac is a nutrition educator, writer and coach. She has also published over fifty scientific articles and three chapters in medical textbooks and is the author of You Don't Have to Live With Cystitis.

Older studies in postmenopausal women reported significant weight loss and improvements in health among a group assigned to a vegan diet 22 But by the time of the last menstrual period, all women have experienced a large decrease in estrogen levels. Studies show that being in nature reduces stress. Diet plans that work well during menopause.

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Eating healthy foods, reducing stress, and exercising…. Simply stick to weight-control basics:. And if your job has you sitting in front of a computer all day, try a standing desk. Menopause weight gain isn't inevitable, however.

To increase the rate of your metabolism, try incorporating one to two high-intensity interval training HIIT workouts emnopause your weekly workout regimen. Choose fiber-rich whole grains, which help fill you up so you eat less -- oatmeal, quinoa and brown rice are good choices. Thanks for your feedback! That leaves your body without the highly efficient calorie-burning engine of your younger years.

Nutrition Nutrition Basics Healthy Eating. Finally, make sure you get adequate calcium to post menopause diet to lose weight your bones -- you need 1, milligrams daily from age 51 to Strength Training Moves for Beginners. Likewise, a year-old may be able to exercise longer and thus burn more calories than a year-old. A second study found that HIIT-style exercise training can reduce abdominal fat. The more you have, the more energy calories you burn, even when you're at rest.

Wondering about a headline-grabbing drug? Although perimenopausal and postmenopausal women have been included in several low carb studies, there have only been a few studies looking at this population exclusively. Nutrients Protein consumption and the elderly: What is the optimal level of intake? You may also have to increase how much you move.

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Nutrients Protein consumption and the elderly: What is the menopaise level of intake? If you are aware of how many carbs you are eating, you are going to do better. Unfortunately, weight gain and increased body fat, especially around the abdomen, are very common complaints. Stay healthy and fit with these tips.

Specifically, this recent study showed, repetition with heavier weights does a better job of eliminating belly fat than repetitions with lower weights. Skip to content. In a four-year studyresearchers found that women weiht ate more fruits and vegetables and fewer sweetened drinks and desserts lost more weight than women who didn't make those dietary changes. Remember not to overwork your body, and alternate HIIT workouts with light to moderate exercise on the other days of the week. Use right arrow key to move into submenus. Because Gillespie explains the changes that happen during menopause including diet, hormone replacement, nutritional supplements and exercise, the reader is given a lesson on all the factors that may be contributing to menopausal weight gain.

Case in point: a recent study found that eating more fruits and vegetables may reduce your risk for postmenopausal osteoporosis. Menopause: Signs, Symptoms, and Complications. Not only can a high-protein diet help prevent muscle loss in older women, but an increased intake of protein can also work to promote weight loss when combined with a low-calorie diet, according to research from Wake Forest University. It is common for muscle mass to diminish as age rises and women experience menopause in the later stages of their life, with the average age being Discover why women must eat differently from men to burn fat and not muscle, how eating five mini-meals a day can be the secret to your weight loss success, how body shape can predict future health problems, why a low-fat, high carbohydrate diet is like digging your own grave, how hot flashes can make you fat, why estrogen can help you lose hidden body fat and a wealth of other valuable information.

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Find a friend who needs to exercise as much as you do, weighr set a date to work out together. Unfortunately, diet lose gain and increased body fat, especially around the abdomen, are very common complaints. How can you best protect your health? Couple physical changes from aging with the hormonal changes brought about by menopause, and it may seem that losing weight after menopause feels really hard for most women.

In a four-year studyresearchers found that women who ate more fruits and vegetables and fewer sweetened drinks and desserts lost more weight than women who didn't make losf dietary changes. Research says otherwise. Pinkerton suggests aiming for a to calorie daily deficit. Switch to HIIT Cardio Menopausal women experience unstable and fluctuating hormone levels which ultimately leads to a lower presence of estrogen in the body. All rights reserved. The reason is the low estrogen levels of postmenopausal women can lead to symptoms like a slower metabolism, an increased appetite, and a build-up of fat around the abdomen.

However, cutting calories too much increases the loss of lean muscle, nenopause accelerates the drop in metabolic rate that occurs with age. Their diets were supplemented with either nuts or olive oil Clinical Endocrinology Obstructive sleep apnoea syndrome impairs insulin sensitivity independently of anthropometric variables [cohort study; weak evidence]. Related: Foods to Help Manage Menopause. Most women gain weight as they age, but excess pounds aren't inevitable. Eating more greens will also help you get the recommended 25 to 30 grams of fiber a day.

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You just need to learn how to be more choosy, says Palumbo. High protein Premium. Obesity Reviews Do ketogenic diets really suppress appetite? If you only have enough time during the day to do a brief workout, a brisk walk followed by a few weight-bearing strength exercises will help you maintain your figure. It will pay off in the long run.

Managing these expectations is part of long-term success. Cognitive behavioral therapy can help with emotional eating as well as depression. Healthy Fruit Salad Recipes. Eating mindfully and consuming foods and beverages that support weight loss can help you lose weight during menopause.

It can be as simple as skipping breakfast. Midnight ice cream binges and potato chip raids, for example, are generally bad ideas — and would be a poor choice even during the light of day. However, getting enough high-quality sleep is important for achieving and maintaining a moderate weight. Accessed May 10, Understanding hunger signals helps control excess consumption, too.

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Enter your email The combination of poor food choices and lack of movement can lead to a gain around your midsection. The higher levels of insulin can lead to greater fat retention. Related Articles.

What is menopause? Weight-loss program Premium. Palumbo says that you should close your kitchen and brush your teeth by 7 p. Misgendering: What it is and why it matters. Yogurt, milk, cheese, eggs, fish, poultry and meat are all good choices. As we have noted in other places on our site, you do not have complete control over how much weight you lose, how fast you lose it, and what body parts you lose it from.

Healthy Low-Carb Recipes. You've likely heard your whole life that weight loss becomes harder the older you get. And fat is filling! White sugar and white flour are two of the biggest food culprits for insulin-level spikes. The book begins with a humorous look at the author's own journey into menopause. Discover why women must eat differently from men to burn fat and not muscle, how eating five mini-meals a day can be the secret to your weight loss success, how body shape can predict future health problems, why a low-fat, high carbohydrate diet is like digging your own grave, how hot flashes can make you fat, why estrogen can help you lose hidden body fat and a wealth of other valuable information.

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Sign Up. The more insulin you have, the more fat your body retains. The metabolism of an average year-old is typically higher than that of a year-old.

In one study post menopause diet to lose weight in the journal Endocrinefolks on a keto diet shed 30 pounds within eight weeks, while those following a standard low-calorie diet lost just She offers these specific steps that can help women lose weight for good. The result, says Dr. Conventional wisdom suggests you can't lose weight after menopause. It requires long-term adherence as well. Vitamin D from fortified foods and oily fish helps you absorb calcium.

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This study, published in the June issue of Annals of Internal Medicinefound that people age 50 and older with central obesity weight disproportionally packed in their midsection who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same post menopause diet to lose weight of time. HT has had a controversial history since it was first approved by the U. Low carb, Mediterranean, vegan, and vegetarian diets have been shown to have benefits in perimenopause and menopause. But you are not alone — millions of women are dealing with the same issues. The old adage of eat less and move more certainly applies to weight loss after menopause, but the ratios may have to shift to see results. You just need to learn how to be more choosy, says Palumbo. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive healthplus the latest advances in preventative medicine, diet and exercisepain relief, blood pressure and cholesterol management, and more.

Scientific studies have shed some light on factors that may have an impact, though. Reprint Permissions A single copy of these materials may be reprinted for post menopause diet to lose weight personal use only. Even simple bodyweight exercises like squats and knee-pushups help maintain and build more muscle. This article…. Researchers don't know exactly why some women gain weight in midlife. Before, during, and after menopause, your estrogen levels begin to wane and your metabolism slows, making it more difficult for you to lose weight, particularly around your middle.

Pin FB More. Not only can a high-protein diet help prevent muscle loss in older women, menopaise an increased intake of protein can also work to promote weight loss when combined with a low-calorie diet, according to research from Wake Forest University. Use escape to exit the menu. You've likely heard your whole life that weight loss becomes harder the older you get.

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However, most of these causes are related to aging, not menopause. Midlife brings a slower metabolism, which means your resting energy usage slips. Fill up on vegetables and fruits, which are high in vitamin C and other antioxidants that help mitigate the effects of aging. The research is clear: Keto spurs impressive weight-loss results faster than other plans.

She provides clear facts about estrogen and its' role in our bodies, as well as details about specific nutrients and food groups. An enlightening book that belongs in every woman's library. Skip to content. Use escape to exit the menu.

Conventional wisdom suggests you can't lose weight after meonpause. Symptoms of Breast Pain in Menopause. The book begins with a humorous look at the author's own journey into menopause. Get dietary phytoestrogens from foods such as soy and flaxseeds. For typical menopause symptoms, including night sweats, sleep disruption and hot flashes, the benefits may far outweigh the risks associated with this treatment, Pinkerton says. You can divide it up over two minute high-powered sessions if that helps fit it into your day more easily.

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Try a new app. Read more. Salad dressings are one of the biggest sources of added fat in our diet, so be sure to order your salad with the dressing on the side.

Use left arrow key to move back to the parent list. Pin FB More. Sign up. You may also have to increase how much you move. The result, says Dr. This blue version of wine is given a taste test to see how it compares to the classics.

Advertisement - Continue Reading Below. And numerous studies have linked obesity with depression. Advertising revenue supports our not-for-profit mission. That's because low estrogen levels during menopause can alter the balance of leptin and ghrelin levels—the hormones responsible for managing hunger—and increase appetite. However, there are several steps you can take to make weight loss easier during this time. You may associate protein with muscle building, but Upton says we need more protein as we get older for other reasons, including staving off hunger. British Journal of Sports Medicine Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies [systematic review of randomized trials; strong evidence].

Traditional strength training will work, but post menopause diet to lose weight might try resistance training if you're looking for something different. Trending Stories. Her Mini-Meal Weught is available to prep meals beforehand to eat throughout the day. You can work to rebuild muscle in your body with strength training exercises like weight lifting and resistance training. You may associate protein with muscle building, but Upton says we need more protein as we get older for other reasons, including staving off hunger. Instead of a grilled chicken sandwich, move that protein to a bed of greens for a salad. Healthy Low-Carb Recipes.

Foods to Eat

Thanks for your feedback! You may have heard weight gain in middle age is unavoidable, or that weight loss is impossible after the transition. How Obesity Is Treated.

  • Several studies have found that yoga can help reduce stress and relieve symptoms in women going through menopause 4344 You can divide it up over two minute high-powered sessions if that helps fit it into your day more easily.

  • Her areas of research interest include stress and weight management and women's health. Yogurt, milk, cheese, eggs, fish, poultry and meat are all good choices.

  • Some research suggests that HT may actually help women prevent menopausal weight gain.

You've likely heard your whole life that weight loss becomes harder the older you get. Specifically, this recent study showed, repetition with heavier weights does a better job of eliminating belly fat than repetitions with lower weights. Medically Reviewed. The carbohydrates you eat digest to glucose, which raises insulin.

It will pay off in the long run. These changes include increased abdominal obesity, insulin resistance, muscle loss, and difficulty losing weight. Medically reviewed by Kerry Boyle D. Midlife brings a slower metabolism, which means your resting energy usage slips.

Here are four nutritious diets that have been shown to help lose weight posf loss during and beyond the menopausal transition. See what all your buddies are talking about and join them one weekend for a beginner class at a CrossFit center. I agree. British Journal of Sports Medicine Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies [systematic review of randomized trials; strong evidence]. You can divide it up over two minute high-powered sessions if that helps fit it into your day more easily.

There is some truth to that, of course. She provides clear facts about wwight and its' role in our bodies, as well as details about specific nutrients and food groups. This will make up 5 percent of your daily calorie intake. Use left arrow key to move back to the parent list. Kimberly Holland Updated January 02, You can divide it up over two minute high-powered sessions if that helps fit it into your day more easily. Close this dialog window View image.

READ TOO: Diet Recipes For Weight Loss Vegetarian Diet

Again, listen to your body when trying new classes, especially strength-focused ones like CrossFit. Here, how to help your body adjust to changes brought about by menopause so menopausw you can keep weight off and maybe lose a few pounds too. This study, published in the June issue of Annals of Internal Medicinefound that people age 50 and older with central obesity weight disproportionally packed in their midsection who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same amount of time. Sign me up. Research shows that restricting calories to low levels causes loss of muscle mass and a further decline in metabolic rate 10 ,

For weight weight-loss results and overall good health, post-menopausal women should follow a simple whole foods diet filled with lean protein, vegetables, fruits, whole grains, nuts, legumes and seeds. A study published in "Menopause" in found that the depletion of estrogen after menopause can lead to oxidative stress, a known risk factor for diseases such as heart disease and cancer. Your diet should be made up of fresh fruits, vegetables, lean protein, and whole grains packed with fiber. This will make up 5 percent of your daily calorie intake.

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