Weight Gain After Menopause
Stopping weight gain after menopause is not always that easy.
not uncommon to pack on a few extra pounds for women who have reached
this stage in their life.
Menopause generally occurs in your late 40’s or
early 50’s. It can occur before or after these times.
woman experiences menopause before age 45 but after age 40, this is
considered early menopause.
If it occurs before age 40, this
is considered premature menopause.
Regardless of what age you experience menopause, most women will begin
to notice the weight gain prior to menopause and start to see some
middle age spread.
perimenopause, which are the years leading up to menopause, it is not
unusual to gain about a pound a year during this transition.
This weight gain tends to settle in your stomach rather than around the
hips and thighs.
is the absence of menstrual periods. You have not officially
menopause until 12 months after your last period.
Your symptoms can occur long before you officially hit
menopause. These symptoms include;
- Irregular Periods
- Hot Flashes
- Night Sweats
- Vaginal Dryness
- Mood Swings
- Increased Stomach Fat
- Thinning Hair
the years leading up to menopause, known as perimenopause, you may
experience hot flashes or other symptoms even though you still
Your periods may get lighter or heavier, occur
often or less often and last longer or shorter. Perimenopause
generally lasts 4 to 5 years.
Postmenopause begins once 12
months has passed since your last period. Once this time has come you
have reached menopause and the years after this are called
Your ovaries produce a lot less estrogen and
produces no progesterone. You no longer produce any eggs
Reason for Weight Gain
Although it would be easy to believe that hormonal changes alone are
primary cause for weight gain after menopause. Unfortunately,
likely due to specific lifestyle choices.
Women who have reached menopause tend to exercise less than other
women.This lessened activity level can lead to weight gain.
So get motivated
with these tips.
With a reduced exercise level and eating the same, you are actually
consuming more calories than prior to menopause.
eating habits are a key ingredient to maintaining or losing weight at
However, post menopause this becomes even more
critical in order to lose those unwanted pounds.
Another main cause for weight gain after menopause is your changing metabolism
As we age our metabolism slows down and we burn fewer
calories. This is mainly because of reduced muscle
As we age, our muscle mass is reduced and instead is
replaced with stored fat. Muscles are more metabolically
demanding and burn more calories than fat.
This is one factor that unfortunately you have no choice in the
matter. Genetics can play a role in weight gain during and
after menopause. If your parents or other close relatives
tend to gain weight in the abdomen, then the likelihood you will gain
weight in this area is high.
Way to Reverse Weight Gain after Menopause
The secret to preventing weight gain is the same for all
ages. Menopause just means you have to work harder at
applying the weight loss formula.
To achieve weight loss is a
simple formula of consuming fewer calories than you burn. You
can achieve this by following two simple tips; get active and eat
more active you become the more calories you burn and the more you
rev up your slowing metabolism.
A structured weekly exercise
routine is probably the number one way to reverse the weight gain after
Aerobic exercises help burn excess fat and calories and gives your
metabolism a boost. You should aim for 30 to 45 minutes a day
3 to 4 times a week.
Your aerobic exercise can be a brisk
walk, walking on the treadmill, using an elliptical machine or
even water aerobics. Walking for exercise
is easier on the
joints than jogging or running and can be just as effective at burning
are also another great
"joint friendly" way to burn those calories.
Strength training needs to be part of your weekly exercise
routine. Remember as we age we lose muscle mass.
With strength training you can get back muscle mass and tone and
strengthen the body. This in turn will increase your
metabolic rate and burn more calories.
doesn’t have to be heavy weight lifting. Instead try doing resistance
or dumbbell exercises
methods of strength training provide enough resistance to effectively
build lean muscles.
Find other ways to become more active in addition to structured
exercise. Do gardening during the spring and summer months,
take up riding bikes with the grandkids or get your significant other
out for some dancing out on the town.
other key factor to reversing weight gain after menopause is your
are burning fewer calories now that the
metabolism has slowed down so you need to adjust your calorie
the proper calorie intake for your age
using this interactive weight loss calculator.
Once you know the proper calorie intake for weight loss you want to
make healthy food selections.
is not just for weight
loss but a great way to get and stay fit.
You want to get the
most out of the calories you consume so make healthy
selections. Your food choices should be low in saturated fats
and high in vitamins and minerals.
Check out the USDA guidelines to the various food groups
to help design your healthy eating plan. It may
be necessary to take a supplement as well to ensure you have enough
calcium and other vitamins.
Although weight gain after menopause is common it doesn’t have to be
inevitable. By becoming more active and eating
healthier you can stop or reverse this weight gain and begin to shed
those unwanted pounds.
Check out these metabolsim
boosting tips to reverse weight gain after menopause
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The Unknown Metabolism Boosters
Use these unique and uncommon methods to boost your slowing metabolism
due to age. These are not your common tips like eating more often, drinking water and others.
If you have been moody, fatigued and having hot flashes, you could be
experiencing menopause symptoms.
Weight Loss Over 40
If you have hit the big 40 and are worrying about gaining weight, check
out these tips for weight loss over 40.