Can You Reduce Menopausal Weight Gain
The age when women reach their menopause is from 35 to 55. This is a normal phase of life for every woman when they will not be able to conceive any longer. At this period, most of them put on some weight. This is mainly due to changes in the hormonal activities.
Those who have already attained the menopausal stage will notice a change in the shape of their body. Most of them will gain weight about 10-15 pounds in a gradual manner. During the premenopausal period, the weight gain is about 1-2 pounds a year and after that it takes a little momentum. It is true for the women having surgical menopause.
The earlier changes occur in the abdominal area as you look flabby in the mirror. This depends on the hormonal fluctuation.
These hormones also have an effect over the appetite, metabolism and the storage of fat.
There are four major female hormones – androgen, estrogen, progesterone and testosterone. Androgen is responsible for adding weight to your abdomen. At the menopause, your body produces more androgen which in turn increases the body fat in the hips, rear or in the thighs.
Estrogen takes care of the monthly ovulation. At the menopausal age, our body produces less amount of estrogen. This again increases the fat level as the body become unable to burn calories optimally. The muscles also gain weight due to less expenditure of calories and that adds to the menace of putting some extra weight.
Progesterone level also gets down during the menopause. This in turn is reflected into water retention and bloating in the body. But this usually wanes off after few months.
Testosterone is responsible for converting the lean muscle mass from the calories that we consume from our diet. After menopause, this level also drops down causing the loss of muscle mass. This leads to slowing down of metabolism and the amount of fat is not burnt adequately causing weight gain.
Insulin resistance and stress are also causative factors for gaining weight. The problem in insulin resistance tries to convert every calorie into fat. Stress also causes weight gain in the same fashion. This is because during stress, body tries to store every calorie into fat for future requirements.
Now, the question is to how one can prevent or reduce her weight gain during the menopause. Most of the experts say that although difficult, this is not a problem that you cannot overcome. The most important measure you can take is to take a balanced diet. You have to curtail or completely banish using the foods that contain refined sugars. You have to switch over to fresh vegetables and fruits also. Curtailing the amount of taking alcohol, caffeine and nicotine is mandatory.
You must exercise regularly to remain active during this period. You can join the aerobics class; you can do jogging, cycling, walking and running. This will not only increase the muscle mass but they will prevent the loosening of bone (osteoporosis) during this menopausal period.
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