Weight gain during menopause seems to be a common problem that many women are forced to deal with. There are a lot of factors for this, including age, hormones, genetics, as well as your hobbies. That said, menopause and weight gain are very individual, so the situation differs from one woman to another. Luckily, there are more than enough ways how you can lose some pounds.
Risks of Weight Gain After Menopause
There are a lot of them, but the most common ones are:
- Elevated blood pressure;
- Different heart diseases;
- Breathing problems;
In addition, unintentional weight gain during menopause raises the risk of different types of cancers, such as mammary cancer and uterine cancer.
Unfortunately, additional fat in your waistline increases these risks. Therefore, if your waist is currently thirty-five inches and more, now is the time to take additional steps.
What Causes Weight Gain During Menopause
I have already mentioned some of the possible reasons at the start of the article, but let’s take a deeper look at the menopause and weight gain reasons:
The effects of estrogen
Reduced estrogen decreases the metabolic rate, which doesn’t let our organism turn the stored energy into working power. Shortage of estrogen can also make our body less successful in the use of blood sugar, raising fat storage. This makes it very hard to gain any weight at all.
When women get older, there are many things that lead to the increase of weight. Here are some of them:
- Lack of exercise. More than 60% of adult don’t get enough physical activity and this number just keeps growing with age;
- Loss of muscle mass. This reduces the rest of your metabolism and makes menopause weight gain a lot more likely;
- The level of energy you can use during your workout decreases. You may have to increase your exercise time and frequency to lose the same amount of weight that you have in the past.
- Number of children;
- Side effects of medications;
- Slow metabolism.
Menopause Weight Gain Treatment
Let’s take a look at some of the menopause weight gain solutions:
- Be more active. For example, aerobics and strength training, will help in losing pounds and keeping your weight healthy. The body burns calories more quickly when you gain muscle — which makes it easier to regulate the weight. It is recommended to brisk walk for a minimum of 150 minutes a week. Experts also suggest strength training workouts at least twice a week. You may need to exercise more if you are tired of having to deal with menopause and weight gain.
- Eat less. Choose what you eat and drink very carefully in order to reduce calories and still feel full. Think about eating more fruits and vegetables, particularly the less processed ones with more fibre.
- Curb your drinking. Alcoholic drinks contain way too many calories, making weight gain during menopause a lot more probable.
- Improve your sleep. Sleep disorders are very common during menopause, and can also result in menopause weight gain. A lack of sleep has the same effect on your weight as hormonal shifts, making you want to eat more and cause your body to gather fat. Thus, it’s very important to fix your sleeping difficulties.