Going through menopause? Don’t let it defeat you. Menopause is a struggle that all older women must face at some point in their life, but it doesn’t have to control your life. Many women during this difficult tie face difficulties controlling their weight for a wide variety of reasons. But while you might be losing your reproductive abilities, you can still have control over your body. With a little research and the will to make the necessary lifestyle changes, the top weight management systems for menopausal women can help you. If you are a menopausal woman struggling with weight gain, check out these most frequently asked questions about menopause and weight management.
Poor or inadequate sleep is a symptom of menopause that many women struggle with, especially those who are still in the workforce and need to maintain a regular schedule. These sleep disruptions are absolutely a factor in weight gain. Try to ensure you get a healthy 7-9 hours of sleep at night by maintaining a bedtime routine with limited screen time and going to bed at an appropriate hour. Waking up refreshed can help you feel better and maintain a healthy weight.
Menopausal women should be at least getting a half hour of physical activity each day. Women who live a sedentary lifestyle are much more likely to gain weight. But when it comes to living an active lifestyle, cleaning your house may not be enough. You’ll need to start an exercise routine that includes aerobic exercise for burning fat and improving heart health, strength training to help with muscle mass and bone density and stretching to improve your range of motion.
When it comes to maintaining a healthy weight, it’s important to decrease your intake of fatty foods and increase your intake of plant foods such as fruits, vegetables, beans and whole grains. Not only should you limit red meats, but also limit how much cheese and other dairy products you consume.
While you should watch your dairy intake, menopausal women should take care to make sure they are consuming a healthy amount of calcium per day. You can ask your doctor for tips on how to make sure you get the recommended 1,200mg of calcium per day. He might recommend non-fat yogurt and milk as good sources of calcium.
For those who don’t mind skipping meat, a vegetarian diet is a good option for many women. This diet avoids meat, but still allows easy access to calcium-rich food like milk, yogurt, and cheese. Mediterranean diets are relatively low in dairy items but can be more effective in some women because it is high in healthy fats and lean proteins like fish and poultry.
Before menopause, weight gain tends to be distributed fairly evenly on a woman’s body. During and after menopause, however, women are more likely to gain weight specifically on their belly. This notorious “belly fat” is a risk factor for numerous medical conditions, so you should make sure to maintain a balanced diet with appropriate portion control to avoid gaining too much weight on your belly.
Women over the age of 50 who are not active should typically not consume over 1,600 calories, and those who live a more active lifestyle should consume around 1,800 calories. Counting calories can be a good way to maintain a healthy weight provided you burn more calories than you consume and that you eat a variety of healthy foods.
Hormone fluctuations are the biggest factor in weight gain in menopausal women. Low levels of estrogen tend to lead to more fat storage. Loss of muscle mass is also a factor for women who reduce their physical activity as they age. To counter this, make sure you move throughout the day to maintain muscle mass. Insulin resistance is also prevalent in menopausal women, which can make losing weight more difficult.