Your jeans are tighter, and nothing fits like it used to. Menopausal weight gain around the middle is one of the worst things for women of a certain age. Menopausal weight gain can have consequences more serious than outgrowing your favourite pair of jeans. Find out how middle-age spread affects your body and what you can do about it.
Facts about Menopausal Weight Gain
Oestrogen Levels Drop
Oestrogen levels drop during menopause, your metabolism slows down and your body burns fewer calories and stores more fat.
Watch Your Waistline
Those extra pounds you gain during the menopause are likely to turn into abdominal fat, which increases your risk for diabetes, heart disease, and other conditions. You may wish to talk with your doctor if your waistline is 35 inches or more.
Check your thyroid
Menopause and thyroid conditions can cause similar symptoms including increased weight, as well as depression and fatigue. Your doctor will be able to advise you about whether you would benefit from testing.
Expect changes
If you’ve been lucky to be thin your whole life, you may be surprised to see the scale edging up. You’ll find that you need to eat less and move more to maintain your dress size.
Using Your Diet to Fight Menopausal Weight Gain
Putting on extra pounds later in life is common, but not inevitable. A University of Pittsburgh study found that women who made the two simple changes in the way they ate lost dramatically more weight.
Women who consumed fewer desserts and sugary drinks lost almost eight times more weight than their peers in that Pittsburgh study. Switch to eating fruit and drink water and drinks like green tea without any added sugar.
Start Reducing Your Calories
This really is the only way to lose weight, start by thinking about what you consume and start reducing your calories.
You can also eat less by controlling your portion sizes and choosing nutrient-dense foods. That way you can keep up your energy while you stay trim.
Eat at home Rather Than Eating Out
Cooking your own meals gives you more control. Restaurants tend to use more fat and sodium than you would when cooking at home.
Eat Soya to Relieve Night Sweats
Some experts believe that plants have isoflavones that function like human oestrogen. You may want to try tofu or soya milk to relieve night sweats and help you sleep. Ladycare can help to reduce many symptoms and has a success rate of over 71%.
Consider Taking Supplements
Most women can get all the nutrients they need from a balanced diet. However, your doctor may recommend supplements, including iron and calcium, based on your individual needs.
Start Exercising to Fight Menopausal Weight Gain
Almost 80% of adults don’t exercise enough and older adults are even more likely to be inactive. Once you start working out, you’ll burn more calories and experience other benefits like strengthening your bones and relieving stress.
Start Interval Training
Structure your workouts so that you alternate between brief bursts of high-intensity movements and gentler exercises. You’ll burn more calories and fat, condition your heart, and increase your metabolism. These workouts can be done at home if you’d rather not go to a gym.
Use Weights
You lose muscle mass as you age, but you can slow down the process. Lift dumbbells or do bodyweight exercises like dips and pushups. Phala B on Youtube has some great free weight training workouts. I do her workouts regularly and love them, Phala is lovely and really encouraging.
Neoprene Workout Dumbbell Set.
Work on Your Balance
Enhancing your balance can protect you from falls, correct your posture, and sharpen your thinking. Sign up for yoga classes or do yoga at home. Try doing squats while standing on your toes or sitting on a stability ball when you’re watching TV.
Move More
In addition to formal exercise, you can incorporate more activity into your daily routine. Take the stairs instead of the lift. Walk to work instead of taking the car. If you have a dog, take extra walks, if you haven’t got a dog, go walking anyway, it boosts vitamin D levels by being outside and makes you feel great!
Women gain an average of 10 pounds around menopause, but diet and exercise can minimize the effects. Slimming down will help you to stay healthy and enjoy your golden years
