Menopause is the phase when the woman stops ovulating and her regular menstrual cycle stops. Women around the age of fifty start the perimenopause period and finally hit the menopause stage. This stage is characterized by a number of hormonal and other changes in the woman’s body. One of the common signs of menopause is weight gain. As you start aging, the body starts slowing down and metabolism becomes much slower.
Hormonal changes that are characterized by low estrogen levels, decreased physical activity along with increased intake of calories are some of the common reasons for menopausal weight gain.
Estrogen and Weight Gain
As the body estrogen plunges there is a urge to eat more fat and sugary foods. This leads to increased calories intake and weight gain. This is often accompanied by decreased physical activity as the menopause can lead to problems like depression, fatigue and trouble sleeping.
Along with this less estrogen also means that the body fat is deposited around the abdomen. This in turn increases the chance of heart diseases and Type 2 diabetes. Weight gain during menopause is also associated with other risk factors like high blood pressure, cancer, stroke and high cholesterol levels.
To prevent these health complications and remain fit during the aging years it is important to take certain steps to prevent the weight gain. Here are some simple tips that can help you prevent weight gain during menopause period.
Tips to Prevent Weight Gain during Menopause
Moderate Physical Activity
One of the best natural ways to maintain your weight is by engaging in physical activity and exercises. To boost your metabolism and keep yourself fit, try aerobic exercises and moderate physical activity like walking and jogging for around thirty minutes everyday.
This will help you shed the excess pound, burn the excess calories and also keep other menopausal symptoms at bay. It is important to keep in mind that you will not loose all the weight in one day.
So try moderate physical activity for around half an hour before slowly increasing the time. Along with cardiovascular exercises like walking, running and jogging, you can also try yoga. This age old technique keeps not only the body fit but also relaxes the mind.
Try Strength Training
One of the most common mistakes that people make is by assuming that strength training is done only for gaining muscles. As a matter of fact, strength training including weight bearing and weight lifting exercises is one of the best ways of loosing weight during menopause.
The strength training exercises allow you to maintain muscle mass and retain strength and balance. They also increase the metabolism rate and allow the body to burn more calories.
Heavy lifts and working on strength training machines can be added to the normal routine. It is best to hire a trainer who can give you specific exercises to help you loose weight during this stage
Check your Diet
A healthy diet full of nutritious foods like fruits, vegetables and whole grains is the best way of keeping the excess weight in check. If you have meat, then choose lean meats like chicken and fish. Avoid saturated fat foods and processed sugar.
It is best to eat small portions of food rather than consuming big meals. Keep a note of the calories in the foods that you have everyday and maintain a food journal so that you can restrict and control the daily calorie intake.
With certain lifestyle and dietary changes it is easy to keep the menopausal weight in check. What you need to do is include daily physical activity in your routine and reduce the calorie intake to see certain substantial changes.