How To Stop Weight Gain During Menopause

 

Just when you think the worst is over and menopause has thrown all its symptoms at you, you are hit with this sudden weight gain that can catch even the most health-conscious among us off guard.

You have been living on grass and bird food, yet the numbers on the scale is going in the wrong direction. I know they say don’t look on the scale, but that’s a bunch of bird crap.

If you should only rely on how your clothes fits, that could mean you have gained 10lbs and gone up a dress size. Why wait when you can at least know what your body is doing.

Scales don’t lie but they can hide the truth a little and can give you valuable information about your efforts.

So what can you do about it? Well, the answer to maintaining a healthy weight during menopause is pretty much the same as it’s been your whole life: diet and exercise.

Sounds simple right? We wish it were so. It takes a bit of understanding about what menopause is and what it actually does to your body. Once that’s covered, you are only about a quarter way through. Next, you’ll have to figure out what foods are best for you and come up with a workout plan. But that’s only half of it. What does the other half entail?

The bulk of maintaining a healthy weight during menopause is actually putting these things into practice and this part is left all up to you. What we can do is give you all the information you need to know so that you can put it into practice. That’s what this article is all about.

Is menopause synonymous with weight gain?

 

Forget hot flashes and mood swings, one of the biggest concerns many women have when approaching menopause is weight gain. Especially around the tummy.
So is weight gain inevitable?

You’ll recall when you were younger that all the fat went to either your butt, thighs, or hips (or all three) even if you were skinny. This is called gynoid fat distribution and gives women that desirable hourglass figure.

As a woman approaches menopause, the body will go through several changes. This happens because of hormone fluctuations. At this stage, fat begins to accumulate around the midsection resulting in what is called android fat distribution.

This my friends is biology. And, if one or both of your parents are on the heavier side, chances are you or your siblings may inherit genes that lead to weight-related issues.

What else causes weight gain?

 

If you are currently going through menopause, your weight gain can also be caused by your lifestyle choices. If you eat more and exercise less, you are bound to gain weight. And, even if you aren’t eating more, your body naturally burns fewer calories since your metabolism slows down as you age, so you will start to see weight gain.

Stress also plays an important factor since comfort foods can help to stack on pounds. Stress can cause you to over eat and make poor food choices. Don’t pretend to be superwoman. Ask for help if you need it.

Certain medical conditions such as hypothyroidism and not getting enough sleep can also play a huge role in weight gain experience during or after menopause.

Are taking medications such as steroids that can cause weight gain? If you started a new medication and noticed that your waist line is puffy, then it might be the new medication.

Some steroids and antidepressants can increase your appetite causing you to eat more. Diabetes medications can cause fluid retention.

The reverse is also, if you stop taking you water pill that is used to treat high blood pressure then water retention will not only increase your blood pressure but also the numbers on the scale.

Insulin injections can cause fat storage as well. If your metabolism seems to be slowing down the beta blocker that you take for your heart disease or high blood pressure might  be the reason.

Finding the side effect of any of these medications is easy. The pharmacist at the pharmacy where you filled the prescription can tell you about the side effect of each medication.

You shouldn’t start or stop any medication without first talking to your doctor.

 

What are the risks?

 

Unwanted weight gain affects much more than just physical appearance. As you get to menopause and beyond, your risk of  heart attack and stroke increases. Other risks include:

• Cancer – While scientists are still scratching their heads trying to figure out why exactly being overweight increases your chances of developing certain cancers, there is obviously a link which impacts cancerous cell growth in certain parts of the body such as the liver, endometrium, kidney, gallbladder, colon, and rectum. Studies have even shown that menopausal weight gain consistently increases the risk of breast cancer.
• Cardiovascular disease- Weight gain can cause blood vessels to become hard and narrow. This prevents the heart from getting enough blood, forcing it to work harder to keep you going. This can lead to a heart attack, stroke, cardiac death, and angina.
• Diabetes- Diabetes is commonly developed in persons who have gained a lot of weight, which results in insulin resistance in the body, which leads to high blood sugar. This condition puts patients at risk of stroke, amputation, heart disease, kidney disease, blindness and a wide range of life-threatening conditions.

Other conditions include fatty liver disease, sleep apnea, osteoarthritis, and respiratory illnesses.

What you can do about it?

 

To reduce and eliminate the risks associated with weight gain during menopause, all you have to do is lose weight.

But we all know that is much easier said than done. To maintain a healthy body and reduce the risk of weight gain after menopause, a solid exercise regimen combined with a proper diet is the answer. There is no  work around for this reality.

Exercise

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Exercise increases your metabolism, which allows you to burn calories and shed those stubborn pounds faster. The type of exercise you do should include:

• Strength/ resistance training, which increases muscle mass, helps to strengthen your bones and boosts metabolism. For example, weight lifting, squats, and push-ups
• Endurance/aerobics training increases your heart and breathing rate. This helps to keep your heart and lungs strong and healthy. For example, Zumba, jogging, and cycling
• Stretching/flexibility training which helps to keep you limber and encourages proper blood circulation throughout the body. For example, yoga, tai chi, and static stretches

Ideally, these types of exercises should take place daily for at least 30 minutes to an hour. It might be difficult at first, but every day it will get a little easier.

If you are intimidated by the gym, you can sign up for a class that keeps you active. Just keep moving and the weight will start to come off.

Diet

Exercise without a healthy diet is essentially a waste of time. That’s the truth. In fact, the rule of thumb is “weight loss is 75% dieting and 25% exercise”. You can work out all you want, but if you aren’t eating right, you’re making it much harder on yourself.

At ages 18-25, a woman requires roughly 2000 calories per day. Past 25 and up to 50, the requirements from to 1800 and after that it is 1600. This means that as women age, we need fewer and fewer calories. Does that mean we need to start starving ourselves? No. It just means that as we approach menopause, we should consider watching what we eat.

Here are some nutritional changes you can make during menopause:

Fruits and Vegetables

During menopause, fruits and vegetables will become your best friends since they are filled with vitamins, minerals, fiber, and antioxidants.

Cruciferous vegetables such as cabbages, cauliflower, broccoli, brussel sprouts, and bok choi are rich in vitamins C, E, and K, and also fiber, which is great for weight loss.

Sweet/Green peppers and mushrooms are super versatile and can be incorporated into many dishes. They are loaded with antioxidants and help to boost your metabolism.

Citrus fruits such as grapefruit and oranges are high in Vitamins A and C and are low in calories.

Apples are not only filling but are high in fiber and low in calories, which is perfect for shedding pounds.

Berries such as grapes, blueberries, and raspberries are a great snack and contain fiber, Vitamins C, K.

Proteins

Protein is important for building muscle mass and increasing bone density and is especially important during menopause. They also help to make you feel fuller faster and longer, so you will end up eating less. Foods rich in protein include soy fish, black beans, chicken breast, oats, tuna, and legumes.

Dairy products such as milk, yogurt, and cheese are high in calcium, phosphorus, potassium, magnesium and Vitamins K and D. These support bone health and help to promote sleep.

Fats and oils

Healthy fats such as monounsaturated and polyunsaturated fats contained in salmon, chia seeds, avocados, flax seeds, and anchovies help promote weight loss when they are used to replace saturated and trans fats. Fats also help to keep you satisfied and can reduce the number of times you eat a day.

 

Whole Grains

Whole grains such as brown rice, whole wheat bread, quinoa, barley, and rye are high in fiber, thiamine, niacin, riboflavin and pantothenic acid are very good for the menopausal woman since they boost metabolism and help to burn calories. They are also very filling and low in bad carbs.

Avoid

Processed foods such as white bread, breakfast cereals, granola bars and fruit juices with added sugars are known to contribute to weight gain and should be avoided.

Processed meats such as hotdogs, salami, ham, bacon, and sausages are high in sodium and lead to not only weight gain, but high blood pressure which can lead to cardiovascular disease.

You’re also better off avoiding:

• Pasta
• Alcohol
• Seasoning salts
• Pre-made healthy shakes
• White rice
• Fast food
• Ice-cream
• Flavored Yogurt
• Salad dressing

Final Thoughts

 

We all have to deal with the changes taking place in our bodies; there is no escaping that fact. The ugly truth is as we get older, parts of our body will sag, some will shrink and others will expand. Perhaps the trick to living a happy life is to not worry about what you can’t control, but to control the things you can, while you still can.

While exercise and good nutritional habits are important when we are young, it becomes a vital component of good health when we reach menopause. If you have never had to desire to exercise before, now is the time to begin. It is now that you are most vulnerable to the effects menopause has on your body.

From the military diet to Keto, there is no short of  weight loss diets.  Whatever diet you decide to adapt,  make sure it is one that you can stick to for the entire journey. Weight loss goals are achieved 1lb at a time.