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10 Tips to Stop Menopause Weight Gain
As women enter menopause, weight gain is one of the symptoms at a rate of about 1-2 pounds per year. Besides the slower metabolism in middle age, hormones play a key role.
Other factors can also put excess weight where you don’t want it. Slowly but surely, your body goes from being pear-shaped to apple-shaped, which means you gain fat around your organs, where it does the most damage to your health.
It’s not easy to keep your weight off forever, but the health benefits are worth it. Did you know that even a few pounds of weight gain can increase your risk of colon and breast cancer?
Here are 10 tips to help you stop menopausal weight gain.
- Write down everything you eat for a week – you’ll be amazed. Just doing this will help you become aware of what you are eating. There’s no reason to count calories, but you have to be honest with yourself.
- Take an inventory of your pantry and refrigerator. Identify those highly processed foods. At the beginning of the long list of ingredients, they usually contain starch, sugar, and hydrogenated fat (and often several hard-to-pronounce additives). These foods can cause weight gain in the midsection while also clogging your arteries.
- Take calcium and vitamin D for a double benefit. Both are essential for bone strength, but also aid in weight loss during menopause.
- Add some phytoestrogens to boost estrogen levels. A decrease in estrogen is one of the factors that increases belly fat and slows metabolism. If you have other menopause symptoms that drive you crazy, talk to your doctor about hormone therapy.
- Ask for a “to-go box” when you order at a restaurant, and split the portions at the outset. Or better yet, share your food with a partner. Restaurant portion sizes are often much larger than needed to maintain your weight.
- One of the biggest myths is that if you drink diet soda instead of regular soda, you’ll lose weight. The researchers found that this was not the case, although they did not know why. Switch to green tea. Green tea is high in antioxidants that can help you lose weight.
- start walking. Walking is not only a form of exercise, but it is considered a weight-bearing exercise and is strongly recommended for menopausal women to avoid osteoporosis.
- Grab a CD or video game for a workout in the privacy of your own home. This avoids the “I don’t have time” excuse.
- Check out free or cheap fitness classes offered in your area. Recently I saw an article in the newspaper about Tai Chi classes for adults run by the local government for a small fee.
- Avoid stress and learn to relax. Stress has been shown to add to menopausal weight and make symptoms like hot flashes worse. Stress can also speed up the aging process.
These tips will give you an idea of what you can do to stop menopausal weight gain. The goal is to make changes in your life that you can maintain long-term, resulting in long-term health after menopause.
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