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10 Tips to Stop Menopause Weight Gain
When women enter menopause, weight gain of about 1 to 2 pounds per year is one of the symptoms. In addition to slowing metabolism in middle age, hormones play an important role.
Other factors also put unwanted pounds where you don’t want them. Your body is slowly but surely changing from a pear to an apple shape, which means you’re adding fat around the organs that are most detrimental to your health.
Shedding the pounds won’t be easy, but the health benefits are worth it. Did you know that even a few pounds can increase your risk of colon and breast cancer?
Below are 10 tips to help you stop gaining weight during menopause.
- Keep a diary of everything you eat for a week – you’ll be surprised. Doing this will help you understand what you are eating. There’s no reason to count calories, but you have to be honest with yourself.
- Take inventory of the pantry and refrigerator. Identify highly processed foods. They usually have starches, sugars, and hydrogenated fats (often along with a few unmentionable additives) at the top of a long list of ingredients. These are the foods that pack weight on your midsection and clog your arteries.
- Take calcium and vitamin D for double the benefits. Both are essential for bone strength, but can also help with weight loss during menopause.
- Add phytoestrogen to boost estrogen levels. A drop in estrogen levels is one of the factors behind the accumulation of belly fat and a slower metabolism. If you have other menopausal symptoms that are bothering you, talk to your doctor about hormone therapy.
- When ordering food at a restaurant, ask for a “to-go box” at the beginning of the portion. Or better yet, share a meal with a partner. Portions at restaurants are usually much larger than you need to maintain your weight.
- One of the biggest myths is that you will lose weight if you drink diet soda instead of regular soda. The researchers found that this was not the case, although they did not know why. Drink green tea instead. Green tea contains many antioxidants and helps in weight loss.
- Start walking. Not only does it give you exercise, but walking is considered a highly recommended weight-bearing exercise for menopausal women to prevent osteoporosis.
- Get a CD or video game to work on in the comfort 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 classes for adults that are offered by the local government for little or no money now.
- Avoid stress and learn relaxation. Stress has been shown to increase menopausal weight gain and worsen symptoms such as hot flashes. 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 to stay healthy long after menopause.
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