Menopause and weight gain can sometimes go hand-in-hand.
One of the features as one begins to approach menopause is a slow down in the metabolism process. During this time, there is also a substantial hormonal change, the hormone estrogen goes up and down at a rapid pace. This continued hormonal imbalance can cause a great deal of weight gain. At this stage, one will begin to notice a few additional pounds, however, hormonal imbalance is not the sole cause of weight gain as reduced physical activity and genetic inheritance can also be a contributing factor. One has to have an understanding of these factors and the associated risks of excessive weight gain, and learn how to manage and keep weight gain under control.
In most cases, women at the start of their menopause
will likely undertake less exercise. This will mean that their bodies will unlikely burn the calories that they consume. As women age and reach menopause time, they tend to biologically lose muscles thus leaving their body composition dominated by fat. One needs to understand that the body will burn fewer calories with a high composition of fat and less muscles. It is for this reason that one is advised to also keep their eating habits in check. The body won’t need many calories and therefore the unused will be stored as fat compared to the teenage years when such calories were broken down to useful components. Since one is not expected to also undertake much physical activity, one can substitute by keeping their dieting in check.
In the other case, genetics is what determines how we are built. In almost all cases, if it happens that in the family line there is a tendency of more weight in the abdominal area, then at some point, one will also develop the same condition. Stress levels
are always heightened by unexpected life situations, such as loss of loved ones and separation. These stress levels can also contribute to weight gain. At menopause, weight gain is so much considered a doorway to other health problems. Managing weight gain
The techniques are said to be no different than the ones applied during earlier life stages. Exercise still remains at the top of the list. This enhances the rate at which you burn calories as you enhance your body muscles. Watching what you eat is also essential. Due to slow metabolism, the body burns fewer calories; therefore one should reduce the consumption of calories per day. If this doesn’t work well, then the last option is always seeking your physician’s help who can prescribe weight loss medication.
The process of menopause is basically unavoidable in the life cycle of women. But as much of this is true, the health risks accompanying menopause can be keep in check especially by eating right and also engaging in physical activities to reduce the weight gain. Eating right means that you pay extra attention to your diet by keeping off foods that are high in calorie and spices which tend to increase the body temperature. Foods For Consideration
The mantra philosophy of “calories in – calories out” should apply in your daily diet, in that one consumes food whose content are high in fiber and iron and at the same time low in fat. This does not mean you go completely off fatty foods, healthy fats such as omega three acids
found in fish and oil supplements tend to reduce the risk of heart diseases and also in some cases prevent breast cancer after menopause.
When we are children it’s always a fight with the parent when it comes to consumption of fruits, vegetables and whole grains. At this point it becomes a necessity due to the increased requirement of fiber. One should consider involving a regular serving of fiber rich foods in the daily diet.
When it comes to beverages, milk, iced tea and other cold drinks are advocated for. Milk and subsequent low fat dairy products do not only lower the body temperature when taken cold but it also compensates for the high calcium requirement in women at the age of 50. Iced tea is preferred to having warm drinks such as tea and coffee which might trigger hot flashes
or enhance them. What To Keep Check On
When hunger pangs strike, it’s not advisable to go for that spicy plate of food or that can of processed food. If need be one can take that but with utter most moderation to reduce on the frequency of hot flashes. Since also the body does not require many calories, one should reduce the fat in the diet. There should be a limitation on the saturated fat content especially found in meat, ice cream and cheese. Your foods should also be prepared with little salt as excess salt tends to heighten the risk of existing conditions such as hypertension.
Most people tend to be on a lot of drinks. During the menopause cycle it is advisable to watch also what you drink. Alcoholic content is a no go zone as they increase blood vessel dilation increasing body temperature and also there can be an increased risk of breast cancer. Hot beverages and stimulants such as coffee can increase the severity and frequency of hot flashes, therefore forgoing such pleasures will have major benefits.
A lot of people ask me whether it is actually possible to lose weight during menopause. Well, since menopausal belly fat appears due to the sudden drop of estrogen levels in your body, the truth is: it will be hard to do so.
However, as challenging as it might be to lose this weight, it can be done. One thing you can do to help speed up the process a little bit is take some menopause weight loss supplements.
Of course, you should still ask your doctor whether you can take any of these supplements. Ideally, you should also ask what kind of diet plan would be best to go with them, too. Good luck!
Well, are you ready to do something about it? Unfortunately, menopause weight gain won't just go away on its own and you won't be able to diet your way out of it, either. So, if you want to get rid of that extra weight, then you will have to start exercising - and resistance training would be the best way to do so. See, resistance training won't just help you maintain a healthy and fit body, but it will keep your bones strong and help relieve your menopausal symptoms at the same time. So, what are you waiting for? Start reaping the benefits of resistance training today!
Well, you're not alone. A lot of women look for certain diets that they can follow during menopause in order to lose several pounds. Unfortunately, weight gain comes with the territory and, unless you get into a regular and intense exercise regime, the weight will probably be here to stay.
See, the main reason why you are gaining so much weight during menopause to begin with is because your metabolism has slowed down. This means that your digestion is getting more sluggish and your body is taking its sweet time burning the calories off.
Unfortunately, there is no such thing as the perfect menopause weight gain treatment without a healthy exercise regime, so you have to decide: are you ready to work hard for weight loss right now?
Who doesn't? Weight gain is extremely stubborn, in general, but it's even worse during the menopausal years. Take it from me. Menopause was extremely frustrating for me, mainly because of the issues that I had with my appearance, self-confidence and lack of weight management. Well, if you want to manage your weight and feel better about yourself while moving forward with gusto and energy, then you need to know what I didn't know back in the day: dieting alone won't work. That's right. If you would like to maintain a healthy weight during menopause, then you have to find an entire lifestyle plan that will work for you, not just a simple fix. Got any helpful suggestions? Please let us know!
Generally, if you remain sedentary for too long or if your hormone levels go through certain changes, you are bound to experience weight gain. In fact, aging alone can bring about an increase in weight, too. So, it really is no wonder if you experience a sudden increase in weight during your menopausal years. After all, your muscles will decrease in bulk during this time and your metabolism will slow down, as well. Fortunately, you can combat this sudden increase of weight by eating well, exercising on a regular basis and by taking natural supplements for menopause relief. Good luck!
If menopause is currently upon you, you must have noticed some extra pounds suddenly piling onto your stomach. Well, don't worry. This is merely a menopausal symptom that comes with the changes happening inside your body right now.
Although this might not be the greatest occurrence in the world, you have to remember that most menopausal women gain weight during this stage. In fact, studies show that 90% of menopausal women gain weight from 35 to 55 years of age because of menopause. Plus, it might not even be your fault. A lot of women actually gain weight during menopause due to their hormonal changes alone, and the same might be happening to you.
On average, women tend to gain around 15 pounds on a gradual basis during menopause. Most of the time, this weight gain will be most evident around the stomach as opposed to the more commonly afflicted areas like the butt, hips and thighs. You will also have a much harder time evenly distributing your weight throughout your body during this stage, in general.
The Hormones in Charge of Weight Gain During Menopause
More than anything else, weight gain during menopause can be attributed to the sudden changes in the body's hormone levels, which play a big role in overall weight maintenance.
The female hormone called estrogen, for example, makes women ovulate every month. When menopause occurs, estrogen production goes down significantly and the body stops ovulating altogether. This sudden drop in estrogen plays a big role in weight gain during menopause because the body will start to look for estrogen from other body parts. Unfortunately, fat cells can produce estrogen, so your calories will have to be turned into fat, just so you can get more estrogen. This will result in menopausal weight gain.
Another hormone called progesterone is normally in charge of water weight regulation inside the female body. During menopause, however, this hormone rapidly declines the same way estrogen does, making women retain more water with time and add more pounds onto their regular weight.
Testosterone, on the other hand, creates lean muscle mass out of your consumed calories and can burn more calories compared to fat because they can increase one's metabolism. However, during menopause, testosterone levels tend to drop, in turn causing a loss in muscle mass that results in a slower metabolism and sudden weight gain.
Lastly, there is androgen - the hormone that sends new fat straight into the stomach. This is the hormone responsible for the sudden fat stomach you might get during menopause. Because more of this hormone is produced during this stage, an increase in belly fat occurs.
Accepting Weight Gain During Menopause
Although it can be hard to accept that weight gain happens during menopause, you need to know that this will benefit you in the long run. By gaining weight naturally during menopause, you can actually alleviate other menopausal symptoms, like anxiety and hot flashes. Also, this weight gain can regulate your body, in general, and prevent illnesses like osteoporosis as more time goes by - believe it.
Believe it or not, low energy levels and hot flashes are the least of your problems when it comes to menopause. During this stage, you will also gain a lot of weight and because of this, you have to make sure you maintain a healthy diet in order to reduce your menopausal side effects. Yes, most women will gain weight due to the sudden estrogen decrease in their bodies, but this can be remedied with the following recommendations.
What To Add To Your Diet During Menopause
First of all, there are several great foods that you can add to every meal that is filled with phytoestrogens like tomatoes, eggs, potatoes, apples, yams, soy products, dates, pomegranates and cherries. These phytoestrogens are great at doing the things regular estrogen does for the body and can greatly reduce menopausal symptoms, too. Naturally, a diet full of fruits, lean meats and vegetables would be ideal overall, most of all if folic acid, iron and various vitamins are added into the mix. It would also be important to consume enough calcium every day and not to avoid fats and carbohydrates. There happen to be a lot of good carbohydrates out there, like beans, whole grains and fiber - all of which are vital for your diet.
Natural supplements tend to bring about great results, as well. Just visit the World Wide Web and see how many women have already raved about these supplements so far.
What To Avoid During Menopause
Now that you are aware of what your diet must have, you should think about what you should avoid, like donuts, junk food and processed goods. Make sure you limit your portions of food, too. In general, it would be best to eat a lot of small meals every day instead of eating a few large meals. Skipping meals wouldn't be advisable, either, since this will do nothing but slow down your metabolism.
Aside from snacking on vegetables and fruits, there are lots of other great recommendations out there that can help you alleviate your menopausal symptoms overall. The best thing to remember, however, would be to limit your daily calorie intake to less than 2000 calories. If you don't exercise regularly, limit it to 1700.
A lot of women gain weight during menopause, which results in body shape changes and slower metabolism rates. It doesn't help that, once women reach their forties, they lose more muscle and store more fat because of their sedentary lifestyles. All of these things open up the gates for extra fat storage, especially since fat doesn't burn as many calories as muscles do.
Unfortunately, weight gain also comes with a lot of risks. If women don't stop gaining weight while they undergo menopause, they might experience heart disease and other heart problems, high cholesterol levels, or digestive tract, kidney and liver problems like colon cancer.
Why do women gain weight during menopause anyway? Well, women get more stomach fat during menopause because of the many changes in their hormones. Because of these hormone changes and also because of aging, female metabolisms slow down, in turn causing their bodies to fail at distributing fat evenly.
Things get even worse if the woman is too lazy to exercise during menopause or has food cravings since sedentary lifestyles contribute to even more weight gain. Women who are depressed or undergo hormone replacement therapy during menopause are also more prone to gaining more weight.
To control weight gain during this stage, it would be advisable to take mineral supplements and vitamins with magnesium, zinc, calcium, selenium, chromium and potassium. Several natural supplements have also shown great effectiveness in a lot of women who sought relief for their menopausal symptoms.
As for meals, they should always comprise of a lot of whole grains, fruits and vegetables, as well, and should be eaten slowly. It would also be vital to drink a lot of water and to exercise every day for at least half an hour. The sauna can also help in flushing out various toxins in the body - keep that in mind.