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Fruitful Weight Loss Guide For Menopausal Gain

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Practice weight training exercises to counter your slow metabolism. Exercise also helps relieve stress and stabilize mood swings that come with menopause. Get 150 min of moderate or 70 min of high intensity aerobic activity each week. Strength training reduces bone loss after menopause, which also lowers risk of fractures and osteoporosis.

My story is short and universal: I enjoyed a lifetime as an active, lean, fit person who never had weight issues. Then menopause hit and I gained 30 lbs weight in a blink, despite having better eating habits than when young, a regular exercise program, and professional knowledge about how menopause affects women.
Don’t get me wrong. I am still one of the healthiest people I know. Still active; still happy and confident; still a qualified group fitness leader. With a menopot and a closet full of blouses that gap between the buttons! Who knows what I am talking about?

In Australia, researchers looked at the relationship between exercise, body mass index (BMI) and menopausal symptoms to see if the first two had an effect on the latter (Mirzaiinjmabadi, Anderson & Barnes 2006). Their study showed that n exercise was effective in relieving somatic and psychological symptoms, including depression and anxiety. The findings should be welcome news to women wishing to relieve symptoms of menopause.

[Read: How To Avoid Weight Gain At Menopause?]

Weight Loss For Menopause

Research has shown that both cardio activity and resistance training affect body composition and abdominal fat distribution, so you will want to move more than you have been due to your slowed metabolism, and do some weight lifting. Notice I did not say body building.

Before I turned 50, I took only iron for anemia. Now that I’m on this side of the age scale, I find myself trying other supplements too. As I’m not interested in prescription medications for a natural event (excepting the epidural I had during childbirth), I look to plant-based remedies and exercise.

Research also supports exercise as a way to relieve stress, stabilize mood swings that come with hormonal changes, and improve overall quality of life. However, no studies yet conclude that exercise can resolve sleep interruption or hot flashes. Hey, if I’m going to get hot and sweaty anyway, why not do it when a cute workout outfit, a good playlist, and calorie burning are involved?

Minimum Cardio Requirements

I continue to recommend exercise as one of the best ways to get through menopause — well, through life in general! Specifically, get at least 150 minutes of moderate or 75 minutes minimum of high intensity aerobic activity each week. Certainly more minutes spread throughout the week is even better. But these minimum targets are doable and effective. We’re talking just 22 minutes per day. Jog in place during TV commercials if need be. I can knock out 15 minutes during the halftime of a UEFA Champions soccer game! Taking my princess privileged poochie for a daily dog walk tacks on another 45 minutes at least.

[Read: What Are The Benefits Of Exercise After Menopause?]

Minimum Strength Training Requirements

Perhaps more critical for weight loss purposes is to strength train all major muscles at least twice a week. Strength training becomes MORE, not less important we age. Added bonus: resistance training and weight bearing activities (such as jogging, treadmill walking, but NOT swimming, for example) slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.Some additional good news about menopause and exercise — we also reduce our risk of breast cancer.

Hmm, I probably could increase the frequency and intensity of my strength training program as I have slacked off a bit the last few years. Just a thought. No wait – I mean just an ACTION! For more thoughts and a story you might relate to, check out Managing Weight as You Age, by Jody Goldenfield.

References

Mirzaiinjmabadi, K., Anderson, D. and Barnes, M. (2006), The relationship between exercise, Body Mass Index and menopausal symptoms in midlife Australian women. International Journal of Nursing Practice, 12: 28–34. doi: 10.1111/j.1440-172X.2006.00547.x

 

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Raheema Beevi Rasi
Raheema Beevi Rasi 5pts

That's the worse time every woman gains weight specially in the mid section .

Marny Anderson
Marny Anderson 5pts

Yes..true...my weight gain especially in the last 2 years is around my hips and belly..I know its because of menopause.

SylviaSurfer
SylviaSurfer 5pts

And..... how is this related to Ayurveda in any way?

Trish Miller Wingo
Trish Miller Wingo 5pts

sudden weight gain can be the result of shoveling food into your mouth faster than you move the rest of your body

Uma Murali
Uma Murali 5pts

menopause problem and weight gain. plc help me.i want to reduce twenty kg. ty

Tabitha Stapleton
Tabitha Stapleton 5pts

Best thing for us aging women is to maintain a healthy diet and exercise or have some type of activity daily. Some foods and drinks are known for helping boost metabolism as well. Good luck to all to stay healthy and fit. I know it's a daily battle....

Carrie Lawrence
Carrie Lawrence 5pts

Right, because at age 50 suddenly everyone is thin! Ha ha good one. Maybe they are sick or started taking SSRI.

Tina Atienza
Tina Atienza 5pts

Yes that's true maybe o they not your drink cold water sift drinks all cold thing and don't eat full of carbohydrates sweet food no you will loose weight proper xcercise

Ana Harvey
Ana Harvey 5pts

How does that happen? Metabolism slows down, so what metabolic change could be so powerful to cause weight loss despite it?

Patricia Wildfire
Patricia Wildfire 5pts

It's almost impossible to loose weight during and after menopause. I go to the gym everyday and modify my diet 100% and still cannot lose all that excess weight!

Ayurveda
Ayurveda 5pts

Weight loss is also caused to.many women

Tina Atienza
Tina Atienza 5pts

Yes that's true and you don't know how to get lose again so hard especially if you're mid 30s

Alka Popli
Alka Popli 5pts

Yes weight loss can also be there.

Ana Harvey
Ana Harvey 5pts

Weight loss??? I've never heard of any woman experiencing weight loss in menopause! Also, slowdown of metabolism does nor explain pot belly. It's strange that weight does not get equally distributed.