Weight After Menopause
4 Things Women Should Know About Losing Weight after Menopause
If there is one thing that is as hard as gaining weight, harder even, it is losing weight itself. Even so, the whole weight gain-weight loss process is made worse with the onset of menopause in women, once they hit the age of 50 years going up. As a woman in the fore-mentioned age bracket, you might be starting to realize your body gaining weight in a manner that is out of hand. However, this particular predicament has been thoroughly looked into and certain steps can be taken in order to avoid weight loss, and accordingly lose that additional weight. The Journal of the Academy of Nutrition and dietetics clearly confirms this.
Weight gain while you are in your menopause stage is …show more content…
maddening, more so when you very well know you have been able to lead a moderately fit life before it sets in. The reason behind that exponential weight gain on reaching the stage is due to a couple of factors one of which is the decrement of the rate of metabolism as you get older. The prime factor that contributes to weight gain during menopause, is the increased levels of two specific enzymes in the fat cells. As you well know, once the stage sets in, estrogen levels in the body plummet, thus causing these enzymes to be in greater levels. Essentially what they do is to manufacture fat in your body and store it, hence causing weight gain. Additionally, on average, you might find yourself to have gained 20 pounds.
Nonetheless, it has now been confirmed that shedding off weight during and after menopause, is an absolute certainty. Here are 4 things you should always keep in mind as you strive to lose weight after menopause.
• Fruits, whole grains and vegetables scrape off the pounds
Well, it is obvious that it isn’t yet possible to control the level of those fattening enzymes in the body, but one scientifically proven theory to be in full effect, is that one of dieting.
Dieting entails eating the right things in the right way. The right things to eat include, fruits, whole grains and vegetables alike. Including these various items in your diet is a sure way to get those extra pounds scraped off for good. To back this fact up, a research has already been done, where postmenopausal women (17,000 of them), were subjected to the diet. Furthermore, the women were not subjected to use of any hormones during the study. Evidently, at the end of the research, it was successfully concluded that the diet had a great chance to play the role of weight reduction. Ideally, incorporating such a diet on a regular basis guarantees you a 3 times more likelihood to get your weight in check. That is the simple bit.
• A 1, 300 calorie diet also works
In addition to restricting to a diet that invites fruits, whole grains and vegetables, checking your calorie diet and maintaining it at 1, 300 calorie intake, also augments your weight loss efforts. To maintain this calorie capacity, you are advised to incorporate certain menus in your diet that include, a carbohydrate and 2 protein breakfast, a snack made up of 1 carb and 1 protein, 1 carb + 1 fat and 3 oz protein for lunch, and for dinner, also a 1 carb + 1 fat and 3 oz protein. For full recipes, see the link at the end of the text.
• Burn 1, 000 calories every
week
As you check your recommended calorie intake, you also need to designate some of your time and fill it up with a set of exercises that are sure to get you burning at least 1, 000 calories every week. This ideally means that you will have to work hard and long enough to burn 200 of those calories in a single day. Exercising doesn’t have to necessarily mean you have to jog or cycle. Consequently, take time to do a bit of gardening for 2 hours on average, hike for roughly half an hour, go for a simple walk (3.5mph) for an hour and/or get on your treadmill (6% grade, 3mph) for half an hour.
• Visit nutritionists, exercise physiologists and psychologists
As you go on with your new-found postmenopausal weight loss strategy, it is advisable to also keep a close relationship between you and your nutritionist, exercise physiologist and psychologist to have an even deeper perspective of your situation, while learning of new things to integrate with what you already know. You can be sure it will pay off in the long run.
Conclusively, losing weight during the postmenopausal stage can be a frustrating undertaking if not taken seriously. You now know of 4 crucial points that are sure to lend a helping hand as you strive to lose weight.
References
http://lindamelone.com/scientifically-proven-way-lose-weight-menopause/
http://healthland.time.com/2012/08/28/how-women-can-keep-the-weight-off-after-menopause/
If there is one thing that is as hard as gaining weight, harder even, it is losing weight itself. Even so, the whole weight gain-weight loss process is made worse with the onset of menopause in women, once they hit the age of 50 years going up. As a woman in the fore-mentioned age bracket, you might be starting to realize your body gaining weight in a manner that is out of hand. However, this particular predicament has been thoroughly looked into and certain steps can be taken in order to avoid weight loss, and accordingly lose that additional weight. The Journal of the Academy of Nutrition and dietetics clearly confirms this.
Weight gain while you are in your menopause stage is …show more content…
maddening, more so when you very well know you have been able to lead a moderately fit life before it sets in. The reason behind that exponential weight gain on reaching the stage is due to a couple of factors one of which is the decrement of the rate of metabolism as you get older. The prime factor that contributes to weight gain during menopause, is the increased levels of two specific enzymes in the fat cells. As you well know, once the stage sets in, estrogen levels in the body plummet, thus causing these enzymes to be in greater levels. Essentially what they do is to manufacture fat in your body and store it, hence causing weight gain. Additionally, on average, you might find yourself to have gained 20 pounds.
Nonetheless, it has now been confirmed that shedding off weight during and after menopause, is an absolute certainty. Here are 4 things you should always keep in mind as you strive to lose weight after menopause.
• Fruits, whole grains and vegetables scrape off the pounds
Well, it is obvious that it isn’t yet possible to control the level of those fattening enzymes in the body, but one scientifically proven theory to be in full effect, is that one of dieting.
Dieting entails eating the right things in the right way. The right things to eat include, fruits, whole grains and vegetables alike. Including these various items in your diet is a sure way to get those extra pounds scraped off for good. To back this fact up, a research has already been done, where postmenopausal women (17,000 of them), were subjected to the diet. Furthermore, the women were not subjected to use of any hormones during the study. Evidently, at the end of the research, it was successfully concluded that the diet had a great chance to play the role of weight reduction. Ideally, incorporating such a diet on a regular basis guarantees you a 3 times more likelihood to get your weight in check. That is the simple bit.
• A 1, 300 calorie diet also works
In addition to restricting to a diet that invites fruits, whole grains and vegetables, checking your calorie diet and maintaining it at 1, 300 calorie intake, also augments your weight loss efforts. To maintain this calorie capacity, you are advised to incorporate certain menus in your diet that include, a carbohydrate and 2 protein breakfast, a snack made up of 1 carb and 1 protein, 1 carb + 1 fat and 3 oz protein for lunch, and for dinner, also a 1 carb + 1 fat and 3 oz protein. For full recipes, see the link at the end of the text.
• Burn 1, 000 calories every
week
As you check your recommended calorie intake, you also need to designate some of your time and fill it up with a set of exercises that are sure to get you burning at least 1, 000 calories every week. This ideally means that you will have to work hard and long enough to burn 200 of those calories in a single day. Exercising doesn’t have to necessarily mean you have to jog or cycle. Consequently, take time to do a bit of gardening for 2 hours on average, hike for roughly half an hour, go for a simple walk (3.5mph) for an hour and/or get on your treadmill (6% grade, 3mph) for half an hour.
• Visit nutritionists, exercise physiologists and psychologists
As you go on with your new-found postmenopausal weight loss strategy, it is advisable to also keep a close relationship between you and your nutritionist, exercise physiologist and psychologist to have an even deeper perspective of your situation, while learning of new things to integrate with what you already know. You can be sure it will pay off in the long run.
Conclusively, losing weight during the postmenopausal stage can be a frustrating undertaking if not taken seriously. You now know of 4 crucial points that are sure to lend a helping hand as you strive to lose weight.
References
http://lindamelone.com/scientifically-proven-way-lose-weight-menopause/
http://healthland.time.com/2012/08/28/how-women-can-keep-the-weight-off-after-menopause/