Getting older might mean getting wiser but it doesn’t necessarily spare you the excess pounds. In fact, the closer we women get to menopause, the more our midsections wreck havoc on our figures, making it exceedingly difficult to lose weight. Even worse, it seems that with little or no prodding from us, it’s so easy to gain weight. More commonly known as menopause weight gain, this is caused by hormone changes, diet, lack of exercise and genetics.
The time leading right to the actual moment of menopause is fraught by so many inconveniences– not the least of which is hormonal changes that cause havoc on our body systems. Moreover, weight gain during menopause is also due to the fact that as people age, muscle mass naturally diminishes, contributing to the fat content in our bodies. When steps aren’t taken to reverse it (i.e. exercise and the proper diet), getting excess pounds here and there is inevitable. Genetic make up must not also be discounted when looking at the reasons behind menopause weight gain. If your mother naturally grew rounder as she grew older, then chances are you will also suffer the same fate– unless you take active steps to actually prevent that from happening. Stresses such as the death of a spouse or the leaving of children from the house can also contribute to weight gain.
Managing menopause weight gain is important because this condition signals increased levels of bad cholesterol and triglycerides, increased blood pressure and type 2 diabetes. When these conditions are present, heart health becomes compromised. Moreover, this also increases cancer, particularly colon and breast, so it’s best to keep weight at healthy levels to lessen the risk. The question is: How is menopause weight gain managed?
Going back to basics of weight management always helps no matter what the age and fitness level. Exercise! Aerobic activities, such as brisk walking, easily burn more body fat to help you get back to your desired weight. You can even incorporate resistance training into your exercise routine two to three times a week to strengthen bones and tone muscles. Also, you can try a Yoga class. This will not only promote flexibility but increase bone mass and improve balance as well. A sensible eating routine that focuses more on fruits, vegetables and whole grains will not only cut down your caloric intake but will help sustain your energy levels all throughout the day. Go for lean sources of meat and always opt for low or nonfat sources of milk and cheese.
You must also modify your eating schedule such that you have something to eat two or three hours. Staggering your food intake this way keeps your metabolism humming and eliminates the need to overeat during meals. Finally, you must also have a supportive set of friends and family members who will stick with you throughout your good times and bad times. You can even ask your spouse or son or daughter to indulge in these exercises and diet plan together. Having someone with whom you can be accountable to will help you manage menopause weight gain.