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10 Tips to Stop Menopause Weight Gain
When women enter menopause, weight gain is one of the symptoms at a rate of about 1-2 pounds per year. In addition to the slowing metabolism in middle age, hormones play a key role.
Other factors also put unwanted pounds where you don’t want them. Your body is slowly but surely changing from a pear shape to an apple shape, which means you’re adding fat around the organs where it’s most damaging to your health.
It won’t be easy to keep the pounds off forever, but the health benefits are worth it. Did you know that even a few extra pounds increases your risk of colon and breast cancer?
Here are 10 tips to help you stop menopausal weight gain.
- Journal everything you eat for a week – you’ll be surprised. Just doing this will help you be aware of what you’re eating. There is no reason to count calories, but you have to be honest with yourself.
- Take inventory of your pantry and refrigerator. Identify foods that are highly processed. They usually have starches, sugars, and solidified fats at the top of a long list of ingredients (often along with a few unpronounceable ingredients). These are the foods that pack pounds right to your midsection and clog your arteries as well.
- Take calcium and vitamin D for double the benefits. Both are essential for bone strength, but also help with menopausal weight loss.
- Add some phytoestrogen to boost your estrogen levels. A drop in estrogen is one factor in gaining belly fat and slowing down your metabolism. If you have other menopause symptoms that are driving you crazy, talk to your doctor about hormone therapy.
- When ordering food at a restaurant, ask for a “to go box” and split your portion at the start. Or better yet, share a meal with your partner. Portions at restaurants are usually much larger than needed to maintain weight.
- One of the biggest myths is that if you drink diet soda instead of regular soda, you will lose weight. Scientists have found that this is not the case, although they do not know why. Drink green tea instead. Green tea has a lot of antioxidants and helps you lose weight.
- Start walking. Not only will it give you some exercise, walking is considered a weight-bearing exercise that is highly recommended for menopausal women to avoid osteoporosis.
- Get a CD or video game and practice in the privacy of your own home. This avoids the “I don’t have time” excuse.
- Check out free or low-cost exercise classes in your area. I recently saw an article in the paper about Tai-Chi lessons for adults that the local government was offering for little or no money.
- Avoid stress and learn to relax. Stress has been shown to add weight to menopause and make symptoms like hot flashes much worse. Stress also accelerates 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 to stay healthy long after menopause.
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