What You Need to Know About Menopausal Weight Gain
Menopausal weight gain can be more serious than just outgrowing your favorite pair of jeans. Find out how middle age spread affects your body and what you can do about it.
Facts about Menopausal Weight Gain
1) Understand estrogen.
As estrogen levels drop during menopause, your metabolism slows down. Your body burns fewer calories and stores more fat. Stress can add to it.
2) Watch your waistline.
Extra pounds you gain after menopause are likely to turn into abdominal fat, which increases your risk for diabetes, heart disease, and other conditions. That spare tire is a warning sign. Talk with your doctor if your waistline is 35 inches or more.
3) Check your thyroid.
Menopause and thyroid conditions can cause similar symptoms including increased weight, as well as depression and fatigue. Your doctor can advise you about testing.
4) Expect changes.
If you’ve been thin your whole life, you may be surprised to see the scale edging up. What worked for your shape when you were younger, probably won’t work now. But that doesn’t mean that there is no hope.
Using Your Diet to Fight Menopausal Weight Gain
Putting on extra pounds later in life is common, but you don’t have to be fat’s victim. A University of Pittsburgh study found that women who made two simple changes in the way they eat lost dramatically more weight.
Take a look at their secret:
1) Skip desserts and soda or, as I like to say, don’t drink your calories.
Women who consumed fewer desserts and sugary drinks lost almost eight times more weight than their peers in that Pittsburgh study. Switch to fruit and water instead. You can make smoothies with all fruit and even add some veggies to it. It’s so filling and yummy!
2) Reduce calories. You can use my Weight Loss Epiphany that uses a Virtual Gastric Band and hypnosis to reduce your appetite.
You can also eat less by controlling your portion sizes. That’s where hypnosis comes in.
3) Eat at home. Cook your own food to know what’s really in it.
Cooking your own meals gives you more control. Restaurants tend to use more fat and sodium than you would. At home you can leave out all oils and make clean food.
4) Eat soy.
Some experts believe that plants have isoflavones that function like human estrogen. You may want to try tofu or soy milk to relieve night sweats and help you sleep.
5) Consider supplements. I take magnesium, B12, B6, melatonin, black cohosh and St. John’s wort.
Your doctor may recommend supplements, including iron and calcium, based on your individual needs but research what else you might need. It’s very hard to get all that you need from your diet alone.
Using Exercise to Fight Menopausal Weight Gain
Almost 80% of adults don’t exercise enough according to the CDC, and older adults are even more likely to be inactive. Once you start working out, you’ll burn more and experience other benefits like strengthening your bones and relieving stress. You can’t rely on exercise alone to keep your weight in line but you will benefit by getting stronger and have superior balance.
1) Train in intervals.
Structure your workouts so that you alternate between brief bursts of high intensity movements and gentler exercises. You’ll condition your heart and increase your metabolism while spending less time at the gym.
2) Build muscles.
You lose muscle mass as you age, but you can slow down the process. Lift dumbbells or do body weight exercises like dips and pushups. Lifting weight can increase testosterone which is key to turning around many of the drawbacks of menopause.
3) Work on balance.
Enhancing your balance can protect you from falls, correct your posture, and sharpen your thinking. Sign up for yoga classes or train at home. Try doing squats while standing on your toes or sit on a stability ball when you’re watching TV. Practice standing one foot. This type of balance is a good indication of whether you’re aging well or not.
4) Move more.
Now added to formal exercise, you can incorporate more activity into your daily routine. Take the stairs instead of the elevator. Park your car a few blocks away from the office so you can walk the remaining distance. Walk extra when shopping.
Women gain an average of 10 pounds around menopause, but diet and exercise can minimize the effects. This work has the added benefit of helping you to stay healthy and enjoy your golden years.
About the Author Angie J. Hernandez, C.Ht.
A graduate of the Hypnosis Motivation Institute, Angie J. Hernandez, C.Ht., has her private practice in Milford, Indiana. She is certified in hypnotherapy by the Hypnotherapist's Union Local 472. Angie is the author of "Weight Loss Epiphany: The Workbook", "Charlie's Cuddly Animals for Little Geniuses" and "Weight Loss Hypnosis: Lose Weight with Hypnosis Scripts & Recordings". You can find out more about Angie and how to schedule private sessions by calling (574) 658-4686.
