Menopause and Weight Gain
Menopausal women tend to exercise less than other women, hey we’re tired and have a lot on our plates so to speak, which can show up as an extra pound here or there. For most women, additions and shifts in weight begin during perimenopause — the years leading up to menopause. Weight gain can also have serious implications for your health. These factors also put you at increased risk of heart disease and stroke. The most effective approach to reversing weight gain after menopause is aerobic exercise which boosts your metabolism and helps you burn fat.
Strength training exercises increase muscle mass, enhance your metabolism and strengthen your bones. Eating large amounts of high-fat foods adds excess calories, which can lead to weight gain and obesity. Limit your bad fat to 20 percent to 35 percent of your daily calories. The causes of weight gain during menopause can be divided into psychological and physical.
It’s normally accepted that in most women, physical causes are responsible for weight gain during menopause, but there are also psychological causes for menopause weight gain such as: Anxiety and other forms of emotional daily stress, overwork and fatigue can cause weight gain.
Physical causes for menopause weight gain can include hormonal imbalance. A Healthy lifestyle helps to control menopause weight gain. How do you stop weight gain menopause from ruining your life? Just like any other weight loss plan, you may have to choose what is right for you and stick to it. You may need to make some changes if you want to slim down and stay healthy.
Here’s a great idea…for one week, keep a food journal and see for yourself in black and white when it comes to the kinds of food you put in your mouth on a daily basis. You may be surprised at the things you eat. After you have kept your food journal for a week then you can make whatever changes you need to and start to eat healthy meals.
Portion control is important. We all know that good food tastes good and we go back for seconds almost unconsciously. Try and stay mindful…use the 1 plate rule, stay conscious about what you are doing with food, especially after menopause.
If you do not want to be one of the 2/3 of women in menopause who gain upwards of 15 pounds, then make the changes your body needs you to make. This includes some form of daily exercise.
Walking, biking, jogging, playing tennis, swimming or whatever floats your boat, just get out there and do it. You won’t be as fast as you were when you were young or have the rhythm and coordination you used to. But, the more you do whatever it is you do, the better you will get at it and when you get to be in better shape you will no longer have to worry about weight gain menopause.
In health and wellness,
Kat
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