October 1, 2022

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When a woman enters their 40s they are likely to begin to experience some symptoms of perimenopause, the period before they hit menopause. With a whole raft of uncomfortable side effects coming their way, experts warned women they need to accept what worked for them to maintain their weight in their formative years isn’t going to work now.
Dr Barb DePree, a menopause care specialist, gynaecologist and women’s health provider, explained that women need “200 fewer calories per day” as they enter their 50s and 60s because they’ve lost around 20 percent of their muscle mass.
She revealed as soon as women realise they need to change their lifestyles to tame their weight during menopause, the easier it will be.
The specialist wrote for MiddlesexMD: “Simply recognising this fact may help you step away from the hamster wheel of yore and toward a regimen that actually works.”
She also pointed out that finding “the best weight management strategy” will work for the long haul and “keep you stronger, more flexible, healthier, and capable of maintaining an active lifestyle for far longer”.
READ MORE: Diet: Expert warns against common mistakeDoctor outlines menopause weight loss strategy that 'actually works'
Dr Diana Fleming agreed with the science, saying: “My body has changed, so I’ve got to change with it.
“I can’t do what I did 20 years ago and expect to stay slim.”
Dr DePree laid out a few points that could help set women on the right track for sustainable, healthy weight loss.
It is suggested that a sedentary older woman in her 50s and 60s should consume about 1,600 calories per day.
If people are more active then they can eat up to 1,800 calories.
“To lose one pound per week, you need a daily 500-calorie deficit, either through diet or exercise,” Dr DePree said.
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When it comes to weight loss, both diet and exercise are important.
But according to MayoClinic, a person’s diet has a “stronger effect” on weight loss than physical activity does.
Being active has a stronger effect on preventing weight regain after weight loss.
READ MORE: Michael Mosley weight loss: Remove three foods to stay slimTo lose a pound a week women need a daily 500-calorie deficitDr DePree recommended women consume five to six ounces of lean protein per day from either fish, dairy products or poultry, in order to build up muscle and protect bones.
The menopause specialist revealed the best diets for older women are the Mediterranean diet and the low-carb diet. Vegan and vegetarian diets are also good for weight loss and have been linked to greater longevity.Menopause diet tipsLike numerous other experts, Dr DePree explained women should “avoid sugar” in order to maintain their weight.
But she suggested doing it slowly and not to cut it all out straight away.
She said: “If you’re too rigorous, you may just be setting yourself up for a binge.
“An occasional treat is a nod to mental health.”
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