Tips to Prevent Weight Gain After Menopause

As we age the extra pounds adhere to us, even if our dietary habits remain the same. This is especially true for women after menopause when estrogen levels begin to decline. Lower estrogen levels causes the body to lower metabolism, the rate at which calories are burned. If that isn’t bad enough, the decline in estrogen also increases the appetite and causes cravings for high calorie foods that contain carbohydrates and fats.

Lower Calorie Intake
After menopause, the body begins to burn approximately 200 fewer calories per day doing the same activities that were done prior to the onset of menopause. It takes 3,500 calories to equal one pound of body weight, so if calorie intake and activity level remains the same after menopause, it will add about 1 ½ pounds per month onto a woman’s body. To compensate for this decrease in calorie burning and prevent weight gain, lower calorie intake by 200 calories per day.

Increase Activity Level
The metabolism slows down after menopause and the body does not burn the calories off as quickly as it did before, even for a very active woman. Increase activity level in small ways each day, like taking the stairs instead of the elevator and parking in a parking space that is farthest away from a building so a little more walking is added to the daily routine.

Eat Right To Increase Energy
Eliminating 200 calories per day from the diet doesn’t mean a woman has to feel deprived and hungry. Replace the high calorie foods that sap energy with nutritional foods that will increase energy. Fresh fruits and vegetables that are naturally low in calories and high in fiber will increase energy levels, which in-turn helps a post-menopausal woman to increase activity level. Foods high in fiber also make us feel fuller quicker and longer, making it easier to slice off 200 calories per day from the diet.

Start Early And Start Slow
Starting to decrease calories and increase activities before the onset of menopause, typically in the early 40’s, is easier than trying to correct a weight gain problem after menopause.

Start early and slowly to change dietary and lifestyle habits. A few calories saved each day by not eating that extra cookie and few extra steps taken each day to burn more calories will add up and help prevent weight gain after menopause. The slow and steady beneficial changes will automatically become a part of living a healthier lifestyle.

Menopause does not have to mean an ever-expanding clothing size. A few small and early changes in calorie intake and activity level can prevent weight gain after menopause.

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How to Battle With Menopause Weight Gain and Other Symptoms of Menopause?

Description:
Essentially the most worrying symptoms of menopause for most of the women is menopause weight gain. Once hormone levels start to change, many women continue to experience a boost in abdominal fat. Dr. Shoreh Ershadi describes how women can battle with menopausal weight gain along with other common symptoms.

As hormones fluctuate and lessen at the time of menopause, women can undergo numerous symptoms. Menopause itchy skin, hot flashes, foggy memory and weight gain are several of the most common. As weight increases, women can are getting affected by weight-related health problems, such as cardiovascular disease and Type 2 diabetes. Managing or preventing the weight gain can help to eliminate the health risk and help women to feel more confident throughout their menopause stage.

How to Deal With Menopausal Weight Gain?
Concentrating on a healthier lifestyle is among the best ways to deal with menopausal weight gain. Since women age, their metabolism naturally slows. Their muscle mass may lessen, so they may observe lowered energy levels. Keeping an average exercise routine most days of the week and strength-training two times in a week can help maintain muscular mass and improve the calorie burn.

A healthy diet plan is very important during this period. Women who are going through hormonal imbalances can benefit from a well-balanced diet that fulfills their nutritional needs and offers them with the energy they require throughout their day. Lean protein can assist build muscle tissue even though the vitamins and minerals in fruits and vegetables can promote healthy role. Entire grains consist of essential fiber, and low-fat dairy products are good options for the calcium which is essential to healthy bone mass. It is usually essential that women get sufficient relaxation during this time. Remaining permits the body to recover from the stress of the day that will ensure women get sufficient energy to perform their work out routine.

Conclusion:
Most of the women experiences several menopausal issues such as hot flashes, night sweats, irregular periods and more. But all these issues are preventable. There are several treatment options are available in the market place - HRT treatment, home remedies and menopause supplements. However most of the women prefer to go with natural menopause supplements instead of any other treatment options. But it is better to refer ingredient's list and customer reviews while purchasing any health product, also consultation with a health practitioner is essential.

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What Causes Menopause Weight Gain?

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.

The hormonal changes of menopause might make you more likely to gain weight around your abdomen than around your hips and thighs. Hormonal changes alone don’t necessarily trigger menopause weight gain, however. 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.

Sometimes factors such as the stress of children leaving — or returning — home, divorce, the death of a spouse, or other life changes might change your diet or exercise habits and contribute to menopause weight gain.

Menopause weight gain isn’t inevitable, however. You can reverse course by paying attention to healthy-eating habits and leading an active lifestyle.

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Source: http://divabetic.wordpress.com/2013/12/21/what-causes-menopause-weight-gain/

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