why do women in menopause gain weight
As you get older, you might notice that maintaining your usual weight becomes more difficult. In fact, many women gain weight around the menopause transition. Menopause weight gain isn't inevitable, however. You can reverse course by paying attention to healthy-eating habits and leading an active lifestyle. What causes menopause weight gain? The hormonal changes of menopause might make you more likely to gain weight around your abdomen than around your hips and thighs. But, hormonal changes alone don't necessarily cause menopause weight gain. Instead, the weight gain is usually related to aging, as well as lifestyle and genetic factors. For example, muscle mass typically diminishes with age, while fat increases. Loss of muscle mass decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight. If you continue to eat as you always have and don't increase your physical activity, you're likely to gain weight. Genetic factors also might play a role in menopause weight gain. If your parents or other close relatives carry extra weight around the abdomen, you're likely to do the same. Other factors, such as a lack of exercise, unhealthy eating and not enough sleep, might contribute to menopause weight gain. When people don't get enough sleep, they tend to snack more and consume more calories.
How risky is weight gain after menopause? Menopause weight gain can have serious implications for your health. Excess weight increases the risk of heart disease, type 2 diabetes, breathing problems and various types of cancer, including breast, colon and endometrial cancer. What's the best way to prevent weight gain after menopause? There's no magic formula for preventing or reversing menopause weight gain. Simply stick to weight-control basics:
Move more. Aerobic activity can help you shed excess pounds and maintain a healthy weight. Strength training counts, too. As you gain muscle, your body burns calories more efficiently which makes it easier to control your weight. For most healthy adults, experts recommend moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more. Eat less. To maintain your current weight let alone lose excess pounds you might need about 200 fewer calories a day during your 50s than you did during your 30s and 40s.
To reduce calories without skimping on nutrition, pay attention to what you're eating and drinking. Choose more fruits, vegetables and whole grains, particularly those that are less processed and contain more fiber. Legumes, nuts, soy, meat, fish or chicken are healthy protein options. Replace butter, stick margarine and shortening with oils, such as olive or vegetable oil. Check your sweet habit. Added sugars account for nearly 300 calories a day in the average American diet. About half of these calories come from sugar-sweetened beverages, such as soft drinks, juices, energy drinks, flavored waters, and sweetened coffee tea. Other foods that contribute to excess dietary sugar include cookies, pies, cakes, doughnuts, ice cream and candy. Limit alcohol. Alcoholic beverages add excess calories to your diet and increase the risk of gaining weight. Seek support. Surround yourself with friends and loved ones who support your efforts to eat a healthy diet and increase your physical activity. Better yet, team up and make the lifestyle changes together. Remember, successful weight loss at any stage of life requires permanent changes in diet and exercise habits. Commit to lifestyle changes and enjoy a healthier you. April 21, 2016 The more active you are, the less weight you're likely to gain.
A National Institutes of Health review showed that people who did every day for 10 or more minutes had 6 fewer inches around the waistline compared to people who didn't exercise. And exercising while you're in the process of -- as well as after you've lost it -- may be critical to maintaining weight loss. Exercise has many other perks aside from weight loss, including: Lower risk of Lower risks of, and other cardiovascular diseases Improved Relieves and What types of exercise can best help you lose and maintain weight after menopause? , or a weight-resistance, helps build muscle mass and improve. also helps you maintain bone mass. Because you lose muscle mass as you age, add to your workouts, if you haven't before. Aim for two or three times a week. Examples of strength training include weight machines, dumbbells, exercise bands, and gardening. Low-impact aerobics are good for your and. Walking, for example, is one of the best choices, because you can do it anywhere, anytime. Other examples of aerobic exercises include, cycling, aerobics, tennis, and dance. Exercise moderately for at least 30 minutes most, if not all, days of the week. Whenever you can, add activity to your day. Wash the car, play hide and seek with your kids or grandchildren, get in a game of ping pong, etc.
Talk to your doctor about a new exercise program. Choose activities you enjoy so you'll stick with your workouts. Find an exercise partner to help you stay motivated. Buy supportive shoes -- the right ones for your activity. Pick a start date and start. Allow at least 10 minutes to warm up before starting to exercise rigorously. To do this, choose an activity that gently works major muscles. Before you work out, stretch the muscles that will absorb most of the shock of your exercise routine. If you have any new while exercising, stop and let your doctor know. Gradually boost the distance, length, or intensity of your workout. Mix it up. Do different exercises to keep from getting bored and to keep your body challenged. For the best fitness results, combine your exercise efforts with good. Here are just a few tips: Choose whole grains, fruits, vegetables, and lean. Stay away from processed foods. Keep a food diary, or explore programs for your computer or apps for your cell phone, to help you watch how many calories you eat. Don't eat too late in the evening. When you eat out, take half the serving home. Eat smaller amounts but more often. В 2017 WebMD, LLC. All rights reserved.
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