 |
 Custom Search
|
Weight Gain After MenopauseHow to Stop Weight
Gain after Menopause
Menopause Symptoms Menopause is the absence of menstrual periods. You have not officially hit menopause until 12 months after your last period. Menopause symptoms can occur long before you officially hit menopause. These symptoms include;
In the years leading up to menopause, known as perimenopause, you may experience hot flashes or other symptoms even though you still menstruate. Your periods may get lighter or heavier, occur more 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 postmenopause. Your ovaries produce a lot less estrogen and produces no progesterone. You no longer produce any eggs either. Reason for Weight Gain after Menopause Although it would be easy to believe that hormonal changes are the primary cause for the middle age spread before and after menopause, it is more likely due to specific lifestyle choices.
Ways 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 healthy. Get Active  The
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
menopause.Aerobic exercises help burn excess fat and calories and gives your metabolism a boost. You should aim for 30 to 45 minutes a day of aerobics, 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 calories. Water aerobics 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. Strength training doesn’t have to be heavy weight lifting. Instead try doing resistance band exercises or dumbbell exercises. These 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. Eat Healthy The other key factor to reversing weight gain after menopause is your eating habits. You are burning fewer calories now that the metabolism has slowed down so you need to adjust your calorie consumption. Determine 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. Eating healthy 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 these healthy eating tips 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. Related Articles The Unknown Metabolism Boosters Use these unique and uncommon methods to boost your slowing metabolism due to age. Exercise 4 Weight Loss
2 Achieve Fitness and Health
© 2008 - 2009
Exercise4WeightLoss.com
|
|
