Health & Medical Lose Weight

Feel Better, Live Longer and Lose Weight During Menopause

HOW MUCH WEIGHT DO WOMEN GAIN DURING THE MENOPAUSE? The average woman will gain between 10 and 20 pounds during the menopause.
Prior to the menopause, any excess weight gained will be equally distributed between the thighs, hips, arms and legs.
Leading up to and during the menopause, excess fat is stored on the stomach, giving rise to an "apple" body shape.
Most women are very unhappy about the appearance of this and it often leads them on a quest to lose weight during menopause.
However, the woman's appearance following the weight gain is only one of her problems.
It has been proven that people who carry excess weight on the abdomen have a higher incidence of coronary heart disease and diabetes.
Coupled with this, all women who are overweight are more prone to high cholesterol and breast cancer.
The good news is that the weight can be lost by following a sensible, nutritious weight loss plan.
"Fad" and "Crash" Diets are bad news at the best of times but it is even more crucial that you avoid such diets during the menopause.
Steer clear of diets which advocate cutting out a whole food group such as carbs or fats, or those which encourage fasting or eating strange combinations of foodstuffs such as apple vinegar or syrup and water.
These do not work! Yes, you may drop a few pounds in the short term,much of this being water, but as the body goes in to starvation mode it will grab every last calorie it can.
Plus when you start to eat a "normal" diet (and let's face it, none of us can sustain one of these strange diets for long!) you will soon regain the weight and more often than not, you will end up heavier than when you started.
I'm sure like me , you have heard this so many times but those diets offering very fast weightloss sure look tempting don't they? As the menopause is a time of great change in a woman's body, it makes complete sense that when you try to lose weight during menopause, you follow tried-and-trusted plan which will still give a satisfying weight loss, but weight loss which represents fat loss and not water or, even worse, muscle loss.
MAKE A FEW LIFESTYLE CHANGES TO HELP YOU FEEL BETTER AND LIVE LONGER Get Stronger Bones One in three women will develop osteoporosis after the menopause.
It is important that strong bone foundation is laid down from a young age.
However, there are steps you can take at any age to improve bone health.
  • Do Some Exercise-Regular weight bearing exercise,such as running,dancing or walking will help strengthen and regenerate bones
  • Eat Calcium Rich Foods-Low fat milk, yogurt, cheese, brocolli and oily fish with bones (such as canned salmon) are all good sources
  • Add A Supplement-Consider taking a chewable or liquid calcium supplement.
    Consult your doctor if unsure
  • Fight Aches And Pains As we age, joints become stiffer and sometimes painful.
    Although this may seem inevitable, there is much we can do to ease or even prevent the pain.
  • Boost Your Intake Of Antioxidants-Fruit and vegetables are a great source of antioxidants.
    Include at least 5 portions daily.
    You can also consider an antioxidant supplement
  • Oil Your Joints-Take a daily fish oil supplement including cod liver oil
  • Keep Your Heart Healthy The good news is that heart disease is largely preventable.
    Take the following steps to ensure you keep the risks to a minimum.
  • Reduce Saturated Fat-Eat more oily fish such as mackerel, salmon and sardines.
    These fish contain good fats which will help lower your cholesterol
  • Avoid Eating Salt-Salt raises your blood pressure so avoid adding it during cooking and do not add to foods on your plate
  • Eat Foods Which Lower Blood Pressure-Fresh fruits and vegetables are high in magnesium and potassuim, both of which are important for heart-health
  • Eat Oats-Oats contain soluble fiber which can help lower cholesterol
  • Avoid Diabetes More and more people are developing this life-threatening illness at a younger age.
    Being overweight increases your risk considerably-even more so if much of the weight is carried on the abdomen as is common for menopausal women.
  • Keep Blood Sugar Even-Eat small meals, little and often and avoid high sugar foods.
    Watch your intake of drinks which are high in caffeine.
    A Chromium supplement can encourage your body to get rid of excess sugar, as can cinnamon
  • Get Moving-After a main meal, even a short brisk walk can help reduce blood sugar
  • Improve Your Brain Power
  • Deal With Stress-High levels of stress hormones can cause minor brain damage.
    Deep breathing and meditation can help.
    If stress is severe, seek professional help
  • Have A Blood Test-A simple test can detect the high presence of homocysteine, a substance which can contribute to memory decline.
    If the level is high, there are steps you can take to reduce it including increasing your intake of Vitamin B
  • Train Your Brain-Do crosswords, Sudoku, and puzzles.
    Try a portable "Brain Training" type game
  • Reduce Your Weight Down To A Healthy Level This is probably the single most important thing you can do for yourself.
    If you take steps to lose weight during menopause, many of the other problems which can be associated with aging are obliterated.
    You obviously feel so much better when your clothes fit well and you look good.
    However, these reasons to lose menopause weight seem almost insignificant when compared to the health benefits of losing weight.
    It is pointless losing masses of weight only to find that the methods you have employed for your weightloss have caused significant health problems which is why it is absolutely crucial that you follow a healthy plan tailor made for your own personal needs which is going to enhance your well-being whilst you reduce your unwanted body fat.

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