When women experience menopause, they usually gain weight along the mid-section, down to the hips and thighs, giving them an apple-shaped body. And as much as they try to keep in shape by cutting down on calories and exercising regularly, nothing seemed to work. Menopause involves a lot of hormonal changes and imbalances and this triggers weight gain. Add to that the considerably slowing down of metabolism as you age, losing weight during and after menopause might prove to be a really big deal. Read on to learn more about menopause, losing weight and how you can apply it to your daily life.
Depression only gets worse if you see that you are just adding pounds to the scale and entering into what some call the menopause years. Menopause weight gain can make some women feel like they are becoming a new person. Losing weight is one of those things that you need to work hard for and learning the basics of weight gain and loss will be your first step. You need to know what triggers weight gain and you could probably counter it so that you will, instead, lose. It is well-known that hormones are the causes of the increased mid-section so you need to know them better.
The female hormones, estrogen and progesterone, are very tricky substances that they have to be present in the body at a certain proportion. When the ovary shuts down its production of estrogen, a decrease in the hormone leads to a body creating more fat cells because that will become its new source - more fat cells, will lead to less calories burned on a daily basis. This is why woman put on so much extra body fat during peri-menopause. The progesterone level decreases as well (during menopause) and in turn, estrogen dominance occurs leading to water retention and bloating. Both scenarios are not pleasant if you are trying to shed the pounds.
As you get older, your metabolism becomes slower, and this means if you take in fatty food or if you eat too much, you are more likely to store the excess calories as fat and not burn then off as energy. Another problem you might experience with aging is insulin resistance where your body finds it difficult to regulate your blood sugar levels. High blood sugar triggers the insulin to store the excess calories in the fat cells and keep it there until it is of use while low blood sugar shuts insulin production and lets the fats out and be used as energy source. You can regulate your blood sugar simply by taking in less refined grains and sugar.
How a woman deals with putting menopause weight on is going to be different depending on a number of factors including emotional, and physical. The number a woman will see on the scale can be easily manipulated; however, keeping the weight you want (and what is best for you) might seem challenging. Since the weight gain is caused by hormones, you can bring them back to normal levels if you avoid the things that make them abnormal. Avoid stress and unhealthy food. Follow a healthy routine you love doing and in no time, you will be amazed to see how much you've changed, not just in the weight department, but also in your overall appearance and perspective.
Here's a simple 3 step system that will help you lose menopause weight, decrease body fat, and stabilize your decreasing metabolism.
Step 1: Increase your water consumption by 16 fl. oz per day. Make sure you are drinking at least 64 fl. oz each and every day.
Step 2: Get physically active for a minimum of 15 minutes per day every day. This could be something as simple as taking a brisk water.
Step 3: No Alcohol or Caffeine for 30 Days- This is the step I usually get some kick back from my coaching clients, but It's the one that will make the biggest different in decrease a woman's menopause weight gain. Alcohol is a major cause of abdominal fat and increased menopause weight gain.
That's my simple 3 step system to losing menopause weight and keeping it off. Menopause doesn't have to be such a difficult transition for a woman if she enters this phase of her life knowing what to expect, and having a clear plan to deal with the challenges you are going to face. I hope this article help get that learning process going in the right direction.
Menopause Fat Loss Expert, Personal Trainer, Nutrition Expert
Since early 1999, Kris has been teaching women around the world how to use simple effective strategies to lose fat, tone and shape their bodies and feel amazing in their own skin. Kris is the Author of "The Menopause Cookbook" sold through Amazon Books. He also is the creator of the highly visited blog http://www.mymenopausefix.com
Kris has been coined "The Menopause Savior" because of his unique and profound understanding of the women's body and how it works.
"Kris sees the female Body like no other male."
AnnaMaria D. (48) NYC