Are you worried about menopausal weight gain? Are you not able to shed those extra fats acquired due to hormonal changes? There are easy ways to tackle them.
Menopausal weight gain (Source: Australian menopause center)Diet changes and mindful eating to combat menopausal weight gain
Balanced and healthy diet plays a role in overall health of any person including that of women during menopause. If one is worried about menopausal weight gain, limit carbs intake especially the refined and processed ones. Kathryn Boling from the Mercy Medical Center in Lutherville, Maryland says:
“Carbs are the enemy of the middle-aged woman.”
“If you are perimenopausal, look at how much sugar you are eating. Carbs turn into sugar in our bodies. Some turn faster, like candy bars, oatmeal burns slower, but eventually it all turns to sugar. If you are aware of how many carbs you are eating, you are going to do better.”
Diet for menopause (Source: Menopause now)Metabolism decreases with menopause. For many, work at home or office also lessens.Therefore watch your calories. Do portion control. Reduce alcohol intake and practice mindful eating. Avoid unhealthy fats. Time your meals and snacks well and stick to the timetable. Fatty fish and olives are good to derive healthy fats. Beware of hidden fats such as in salad dressings.
Exercise
Exercise to counter mid-portion fat is beneficial to keep weight under control. Walking, bicycling, swimming, running and aerobics are good. Have some strength training exercises to combat muscle mass loss with age. Kathryn advises:
“Try activities that have you lifting, pushing, and pulling,”
Exercise is a must to reduce menopausal extra weight (Source: Health line)Stand as much as possible. One study in the journal Obesity stated that sitting for long hours can increase belly fat. This increases risk of type 2 diabetes and heart diseases. Dr. Pamela Peeke says:
“Stay as vertical as possible throughout the day,”
Tai chi can reduce belly fat and also help the mind. The authors of a study that Annals of Internal Medicine published said that:
“tai chi [has] health benefits similar to those of conventional exercise and thus provides an alternative and more amenable exercise modality for middle-aged and older adults to manage central obesity.”
Another study had revealed that varying exercises at regular interval can help one stick to an exercise pattern.
Sleep
Sleep is equally important for physical well being. Insomnia is common at this old age. This causes fatigue and less inclination to do workouts. Pamela explains:
“It’s imperative to get sleep as you get older,”
“One of the things that truly helps combat the menopot [central obesity of menopause] is high-quality sleep.”
Adequate and proper sleep essential to combat menopausal weight gain (Source: your new life plan)She continues:
“Ghrelin and leptin become dysfunctional when you don’t get enough sleep, so good luck trying to lose weight if you don’t fix that problem,”
Also, read Healthier snacks to beat the global obesity epidemic!
Get friends for support and motivation. Lower stress and improve your coping strategies. And consult a doctor if the need arises. One can use digital means in measuring diet calories and exercise for more objectivity.