As you get older, you may notice that maintaining you weight become more difficult than it used to be. In fact, many women gain weight around the menopause transition.
Menopause weight gain isn't inevitable, but you can reverse the course by paying attention to healthy diet and leading active life style.
What causes menopause weight gain?
Menopause's hormonal changes may cause you to acquire weight around your abdomen rather than your hips and thighs.
However, hormonal changes alone may not always result in menopausal weight gain. Weight gain is generally caused by age, as well as lifestyle and hereditary factors.
Muscle mass, for example, typically declines with age, whereas fat mass increases. Loss of muscular mass reduces your body's usage of calories (metabolism).
This makes maintaining a healthy weight may become more difficult. If you continue to eat the same way you always have and do not change your physical activity, you will most likely gain weight.
Menopause weight gain may also be influenced by genetic factors. If your parents or other near relatives are overweight in the abdomen, you are likely to be as well.
Other factors, such as a lack of exercise, poor eating habits, and insufficient sleep, may also contribute to menopausal weight gain. People who don't get enough sleep tend to snack more and eat more calories.
How dangerous is postmenopausal weight gain?
Weight gain during menopause might have serious implications for your health. Excess weight, particularly around your stomach, raises your risk of a variety of health issues, including:
- Breathing difficulties
- Heart and vascular disease
- Diabetes type 2
Excess weight can also increases your risk of developing cancers such as breast, colon, and endometrial cancer.
What is the most effective technique to
avoid weight gain after menopause?
There is no secret recipe
to avoid or reverse menopausal weight gain. Simply stick to the basics of
weight management:
How to get The Skinny on Weight Gain During Menopause?
Move around more: Physical activity, such as aerobic exercise and strength training, can assist you in losing excess weight and maintaining a healthy weight.
As you grow muscle, your
body burns calories more effectively, making it simpler to maintain a healthy
weight.
Experts recommend
moderate aerobic activity, such as brisk walking, for at least 150 minutes per
week for most healthy individuals, or strong aerobic activity, such as running,
for at least 75 minutes per week.
Strength training activities are also advised to be performed at least twice a week.
Consume less calories: To maintain your present weight, let alone lose
extra pounds, you may require roughly 200 fewer calories per day in your 50s
than you did in your 30s and 40s.
Pay attention to what you
eat and drink: You can save calories without compromising nutrition. Increase your
intake of fruits, vegetables, and whole grains, especially those that are less
processed and high in fibre.
Plant-based diet: Plant based diet is often healthier than other options. Legumes, almonds, soy, seafood, and low-fat dairy products are all healthy choices.
Meat, such as red meat or chicken,
should be consumed in moderately. Oils such as olive or vegetable oil can be
used in place of butter, stick margarine, and shortening with oils.
Check your sweet tooth: In the average American diet, added sugars account for roughly 300 calories per day.
Sugar-sweetened beverages, such as soft drinks, juices, energy drinks, flavoured waters, and sweetened coffee and tea, account for more than half of these calories.
Cookies, pies, cakes,
doughnuts, ice cream, and candy are other items that contribute to an excess of
dietary sugar.
Consume alcohol in limits: Alcoholic beverages add extra calories to your diet and increase your risk of weight gain.
Seek support: Surround yourself with friends and loved ones who will encourage you to consume a healthier diet and increase your physical activity. Even better, form a group and make the lifestyle changes together.
Remember, successful weight loss at any stage of life requires permanent changes in diet and routine exercise. Commit to healthy life styles and enjoy a healthier you.
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