It is normal for you to gain weight due to hormonal changes in your body from menopause. Weight gain due to menu pauses can also be harmful. You can control your weight by focusing on healthy eating habits and leading an active and healthy lifestyle. To reduce weight gain due to a menu pause, increase your activity level and enjoy a healthy diet.
You may find that it becomes more difficult to maintain your normal weight. In fact, many women gain weight as they approach menopause.
Risks of weight gain after a menu pause
About 30% of women between the ages of 50 and 60 are not only overweight but also obese. You must be aware of the dangers of weight increase. There are many risks associated with weight gain, such as high blood pressure, heart disease, and diabetes. Excess fat on your waist increases these risks. If your waist measurement is more than thirty-five inches, it means it's time to take steps to lose weight.
Reasons for weight gain after dieting
The hormonal changes of menopause can make you more likely to gain weight around your stomach than around your hips and thighs. Yet menopausal weight gain is not always caused by hormonal changes alone. Instead, weight gain is usually related to aging as well as lifestyle and genetic factors, which are explained below.
Decreased physical activity
For example, muscle mass typically decreases with age, while fat increases. Loss of muscle mass slows the rate at which your body uses calories, i.e. metabolism. Several other changes are associated with age-related weight increases in women. If you continue to eat as usual and do not increase your physical activity, you are likely to gain weight.
Genetic factors
Genetic factors may also play a role in menopausal weight gain. If your parents or other close relatives carry extra weight around the belly, you are likely to have it too.
Effect of estrogen
Estrogen helps control body weight. With low estrogen levels, this includes eating more and being less physically active. A decrease in estrogen can also lower the metabolic rate, the rate at which the body converts stored energy into usable energy and also Estrogen levels drop after menopause.
A woman's resting metabolic rate may rise as a result of oestrogen hormone treatment, according to some studies. It can help slow weight gain. A lack of estrogen can also cause the body to use starches and sugars less efficiently, which will increase fat storage and make it harder to lose weight.
Other age-related factors
Several other changes that age-related weight increase in women. For example, the likelihood of exercising decreases with age. Sixty percent of adult women are not active enough, and that likelihood increases with age. Get your diet plan for weight control by contacting a nutritionist.
Your muscle mass decreases, which lowers your resting metabolism, making it easier to gain weight. The rate at which you can use energy during exercise decreases.
The best way to prevent weight gain after a menu pause
There is no magic formula to stop or reverse weight gain. Just stick to the basics of weight control which are as follows.
Stay active
Physical activity, such as aerobic exercise, brisk walking and jogging can help you shed extra pounds and maintain a healthy weight. As you increase muscle activity, your body burns calories more efficiently, making it easier to control your weight.
Precautions:
Lose extra pounds to maintain your current weight.
In your fifties, you may need to cut about two hundred calories a day from what you gained in your thirties and forties.
To cut calories without sacrificing nutrition, pay attention to what you're eating and drinking.
Choose more fruits, vegetables and whole grains, especially those that are less processed and high in fiber.
Beans, nuts, soy, fish and low-fat dairy products are good choices.
Meat, such as red meat, or chicken, should be eaten in limited amounts.
Replace butter, stick margarine with oil, such as olive or vegetable oil.
Check your sweet eating habits
Most calories come from sugar-sweetened beverages, such as soft drinks, juices, energy drinks, and sweetened coffee and tea. Other foods that add added dietary sugars. These include cookies, pies, cakes, donuts, ice cream and candies. Alcoholic beverages add extra calories to your diet and increase your risk of weight gain.
Remember, successful weight loss at any stage of life requires consistent changes in diet and exercise habits. Commit to lifestyle changes and enjoy a healthier life.
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