Menopausal Weight Gain: What Every Woman Ought to Know About
the weight gain of menopause can have more serious consequences that exceed your favorite pair of jeans. Find out how the median age spread affects your body and what you can do with respect.
Facts about Menopausal Weight Gain
Understand estrogen. As estrogen levels fall during menopause, their metabolism slows down. Your body burns fewer calories and stores more fat.
Watch your waistline. The winning pounds after menopause are likely to become abdominal fat, which increases the risk of diabetes, heart disease, and other conditions. Talk to your doctor if your waist is 35 inches or more.
Check your thyroid. Menopause and thyroid conditions can cause similar symptoms including weight gain, as well as depression and fatigue. Your doctor can advise you about whether you would benefit from the test.
Expect changes. If you have been thin all your life, you may be surprised to see the scale the edges upward. It is natural that if you need to eat less and move more to keep your dress size.
Using Your Diet to Fight Menopausal Weight Gain
Putting on extra pounds later in life is common, but not inevitable. A study at the University of Pittsburgh found that women who made two simple changes in the way they eat lose more weight drastically.
Take a look at their secret:
Skip desserts and soda. Women who consumed less sugary desserts and drinks lost nearly eight times more weight than their peers in the study of Pittsburgh. Change fruit and water instead.
Reduce calories. You can also eat less by controlling portion sizes and choosing nutrient-rich foods. That way you can keep your energy during their stay fit.
Dine at home. Cook your own meals gives you more control. Restaurants tend to use more fat and sodium than you would.
Eat soy. Some experts believe that plants have isoflavones that act as human estrogen. You may want to try tofu or soy milk to relieve night sweats and help you sleep.
Consider supplements. Most women can get all the nutrients they need from a balanced diet. However, your doctor may recommend supplements, including iron and calcium, according to your individual needs.
Using Exercise to Fight Menopausal Weight Gain
Almost 80% of adults do not exercise enough according to the CDC, and older adults are more likely to be inactive. Once you start working out, you burn more calories and experience other benefits such as strengthening bones and relieve stress.
Train in intervals. Structuring your workouts to alternate between short bursts of high-intensity movements and exercises smoother. more calories and fat, the condition of your heart and increase your metabolism, while spending less time in the gym burned.
Build muscles. You lose muscle mass as you age, but you can slow down the process. lifting weights or doing bodyweight exercises like dips and push-ups.
Work on balance. Improving your balance can protect you from falls, correct your posture, and sharpen their thinking. Sign up for yoga classes or workout at home. Try doing squats while standing on tiptoes or sit on a stability ball when watching television.
- Move more. In addition to formal exercise, you can incorporate more activity into your daily routine. Use the stairs instead of the elevator. Park your car a few blocks from the office so you can walk the remaining distance.
Women earn an average of 10 pounds around menopause, but diet and exercise can reduce to the minimum the effects. Losing weight will help you stay healthy and enjoy their golden years.
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